Portion size: 1 1/2 Cup WHOLE GRAINS Butternut Squash and Garbanzo Bean Freekeh Curry Stew Curry flavored freekeh stew with roasted butternut squash, beans and kale Yield: 6 12 oz Butternut Squash, Fresh 1 tbsp Oil, Olive 1 cup Diced Onions, Fresh 2 tbsp Minced Garlic Cloves, Fresh 2 tbsp Ginger Root, Fresh, Minced 1-1/2 tbsp Curry Powder 8 oz Greenwheat Freekeh 1 qt, 2 cup Vegetable Stock from Scratch 1-1/2 cup Beans, Garbanzo, Canned, Drained, Rinsed 4 oz Kale, Fresh, Chopped 1-1/2 cup Roma Tomatoes, Fresh, Diced 2 tbsp Less Sodium Soy Sauce Cut butternut squash in half lengthwise, scoop out seeds and place on a roasting pan. Roast in a 350F degree oven until tender. When cool enough to handle, peel and dice. In a pot over medium high heat, drizzle oil and heat. Saute onions, garlic and ginger until onions are translucent. Add the curry powder and toast for 1 minute. Add the grains and toast for another minute. Add the vegetable stock and bring to a boil. Lower heat and simmer covered for 20 minutes. Add the remaining ingredients, including the diced butternut squash, and cook covered until grains are tender about 10 more minutes. Serve hot. Chef Notes: Freekeh is another old grain that is gaining in new popularity; roasted young green wheat. Can’t find it? Substitute with many different grains, such as bulgur, rice, or quinoa – final nutrition will vary. Calories (kcal) Protein (g) Carbohydrate (g) Total Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 307.8 11.7 58.4 5 0 308.6 0.5 13.5 Portion size: 1 1/2 Cup WHOLE GRAINS Butternut Squash and Garbanzo Bean Freekeh Curry Stew Curry flavored freekeh stew with roasted butternut squash, beans and kale Yield: 6 12 oz Butternut Squash, Fresh 1 tbsp Oil, Olive 1 cup Diced Onions, Fresh 2 tbsp Minced Garlic Cloves, Fresh 2 tbsp Ginger Root, Fresh, Minced 1-1/2 tbsp Curry Powder 8 oz Greenwheat Freekeh 1 qt, 2 cup Vegetable Stock from Scratch 1-1/2 cup Beans, Garbanzo, Canned, Drained, Rinsed 4 oz Kale, Fresh, Chopped 1-1/2 cup Roma Tomatoes, Fresh, Diced 2 tbsp Less Sodium Soy Sauce Cut butternut squash in half lengthwise, scoop out seeds and place on a roasting pan. Roast in a 350F degree oven until tender. When cool enough to handle, peel and dice. In a pot over medium high heat, drizzle oil and heat. Saute onions, garlic and ginger until onions are translucent. Add the curry powder and toast for 1 minute. Add the grains and toast for another minute. Add the vegetable stock and bring to a boil. Lower heat and simmer covered for 20 minutes. Add the remaining ingredients, including the diced butternut squash, and cook covered until grains are tender about 10 more minutes. Serve hot. Chef Notes: Freekeh is another old grain that is gaining in new popularity; roasted young green wheat. Can’t find it? Substitute with many different grains, such as bulgur, rice, or quinoa – final nutrition will vary. Calories (kcal) Protein (g) Carbohydrate (g) TotalAVOCADO Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 307.8 11.7 58.4 5 0 308.6 0.5 13.5 Portion size: 1 Slice WHOLE GRAINS Cauliflower and Roasted Garlic Goat Cheese Pizza Whole grain pizza dough with roasted cauliflower and garlic goat cheese Yield: 6 1 each Whole Grain Pizza Dough 16” 2 cups Cauliflower Florets 3/4 cup Peeled Whole Garlic Cloves 1/2 cup Extra Virgin Olive Oil 2 ½ oz Goat Cheese 1 Tbsp Extra Virgin Olive Oil 12 each Fresh Tomatoes, 1/4” Sliced 1/4 tsp Kosher Salt 1/2 cup Raisins 1/4 cup Fresh Parsley, Chopped Place garlic cloves and oil in a small pot and simmer over very low heat until the garlic is browned and soft, about 15 minutes. Cool. Drain garlic cloves and puree with about 2 tbsp of the oil and blend in goat cheese. (Reserve the remaining garlic-infused oil for cooking.) Cook cauliflower in boiling water until tender and drain and shock in ice water to cool. Drain well. Toss with olive oil and salt. Spread roasted garlic and goat cheese mixture and arrange tomato slices on top of the pizza dough. Top with cauliflower and sprinkle with raisins. Place in a 500F degree oven (use a pizza stone if available for better results), and bake until crust is golden brown. Garnish with parsley. Serve hot. Chef Notes: Can’t find a 16” whole grain pizza dough? Use whole grain flat bread, naan or pita bread for excellent results. Calories (kcal) Protein (g) Carbohydrate (g) Total Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 396.3 13.8 58.2 13 10.5 552.4 3.5 6.5 Portion size: 1 Slice WHOLE GRAINS Cauliflower and Roasted Garlic Goat Cheese Pizza Whole grain pizza dough with roasted cauliflower and garlic goat cheese Yield: 6 1 each Whole Grain Pizza Dough 16” 2 cups Cauliflower Florets 3/4 cup Peeled Whole Garlic Cloves 1/2 cup Extra Virgin Olive Oil 2 ½ oz Goat Cheese 1 Tbsp Extra Virgin Olive Oil 12 each Fresh Tomatoes, 1/4” Sliced 1/4 tsp Kosher Salt 1/2 cup Raisins 1/4 cup Fresh Parsley, Chopped Place garlic cloves and oil in a small pot and simmer over very low heat until the garlic is browned and soft, about 15 minutes. Cool. Drain garlic cloves and puree with about 2 tbsp of the oil and blend in goat cheese. (Reserve the remaining garlic-infused oil for cooking.) Cook cauliflower in boiling water until tender and drain and shock in ice water to cool. Drain well. Toss with olive oil and salt. Spread roasted garlic and goat cheese mixture and arrange tomato slices on top of the pizza dough. Top with cauliflower and sprinkle with raisins. Place in a 500F degree oven (use a pizza stone if available for better results), and bake until crust is golden brown. Garnish with parsley. Serve hot. Chef Notes: Can’t find a 16” whole grain pizza dough? Use whole grain flat bread, naan or pita bread for excellent results. Calories (kcal) Protein (g) Carbohydrate (g) TotalAVOCADO Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 396.3 13.8 58.2 13 10.5 552.4 3.5 6.5 Portion size: 1 Slice WHOLE GRAINS Chicken and Basil Ricotta Pizza Whole grain pizza crust with basil ricotta cheese, shredded chicken and tomatoes Yield: 6 1 each Whole Grain Pizza Dough 16” 10 oz Chicken Breast, Boneless, Skinless 2 cups Water 1 each Bay leaf 1 tbsp Extra Virgin Olive Oil 1 tsp Smoked Paprika 1/4 tsp Kosher Salt 8 oz Ricotta Cheese, Part Skim 1/2 cup Basil, Chopped 1 tbsp Balsamic Vinegar 2 cup Roma Tomatoes, Diced Place chicken breast in a pot with bay leaf and water to cover. Bring to a boil and lower heat to simmer gently. Cook until chicken is cooked through, about 10 minutes. Remove chicken and cool. Shred chicken and toss with olive oil, paprika and salt. Set aside. Blend together ricotta cheese, fresh basil and balsamic vinegar. Spread ricotta cheese blend and arrange chicken and tomatoes onto pizza dough. Place in a 500F degree oven (use a pizza stone if available for better results) and bake until crust is golden brown. Serve hot. Chef’s Note: Can’t find a 16” whole grain pizza dough? Use whole grain flat bread, naan or pita bread for excellent results. Calories (kcal) Protein (g) Carbohydrate (g) Total Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 388.8 28.5 43.9 10.5 56.8 586.7 3.5 5.2 Portion size: 1 Slice WHOLE GRAINS Chicken and Basil Ricotta Pizza Whole grain pizza crust with basil ricotta cheese, shredded chicken and tomatoes Yield: 6 1 each Whole Grain Pizza Dough 16” 10 oz Chicken Breast, Boneless, Skinless 2 cups Water 1 each Bay leaf 1 tbsp Extra Virgin Olive Oil 1 tsp Smoked Paprika 1/4 tsp Kosher Salt 8 oz Ricotta Cheese, Part Skim 1/2 cup Basil, Chopped 1 tbsp Balsamic Vinegar 2 cup Roma Tomatoes, Diced Place chicken breast in a pot with bay leaf and water to cover. Bring to a boil and lower heat to simmer gently. Cook until chicken is cooked through, about 10 minutes. Remove chicken and cool. Shred chicken and toss with olive oil, paprika and salt. Set aside. Blend together ricotta cheese, fresh basil and balsamic vinegar. Spread ricotta cheese blend and arrange chicken and tomatoes onto pizza dough. Place in a 500F degree oven (use a pizza stone if available for better results) and bake until crust is golden brown. Serve hot. Chef’s Note: Can’t find a 16” whole grain pizza dough? Use whole grain flat bread, naan or pita bread for excellent results. AVOCADO Calories (kcal) Protein (g) Carbohydrate (g) Total Fat (g) Cholesterol (mg) Sodium (mg) Sat Fat (g) Dietary Fiber (g) 388.8 28.5 43.9 10.5 56.8 586.7 3.5 5.2 Portion size: 1 Cup WHOLE GRAINS Freekeh Breakfast Bowl Hot Freekeh breakfast cereal with almonds and apricots Yield: 6 8 oz Greenwheat Freekeh 1 qt, 2 cup Water 1/2 each Cinnamon Stick 1 tsp Pure Vanilla Extract 6 tbsp Dried Apricots, Julienne Sliced 6 tbsp Almonds, Toasted Sliced Place Freekeh grains, water and cinnamon stick into a pot and bring to a boil.