Trying something new can be intimidating, even to the bravest cooks and eaters. One of my girls was a “white food” eater. She loved white bread, mashed potatoes, plain pasta – you name it. If it was white, she would probably eat it. If it was more colorful, chances are it would be summarily rejected.
She’s since progressed to sushi and salad and many other colorful foods, thank goodness. I’m happy to see my little nephew, Jack, eating vegetables every night. He tries everything and seems to like most of it, whether it ends up in his mouth or on the floor. Not all children are so adventurous.
Even adults, however, can have a tough time trying something they’ve never eaten before. Last summer, our 19-year-old neighbor tried artichokes for the first time in our backyard (note – she would not try the leaves with mayonnaise and that’s why I think she didn’t really like the artichokes!). I know many people who are totally against Brussel’s sprouts – until they try them pan-fried in browned butter and garlic.
In many families, the white standards are what get put on the table most: pasta, potatoes and white rice. They’re easy, delicious, and can be used in so many wonderful ways. But in the interest of nutrition and variety, I want to suggest a few alternatives to you. Many grains can be found in the rice and pasta aisle. Nob Hill, Whole Foods and Trader Joe’s have nice bulk food sections full of good grains.
The recipes are easy, so if you’re a beginner in the “alternative grain” world, you’ll be able to make them with little fuss. And I think once you try the grains and get a feel for their individual tastes and qualities, you’ll easily be able to think of other dishes that will go with them. You might just have a whole new world of possibilities!
Try something wild
As an alternative to white or brown rice, try wild rice next time you need a side dish. The great thing about wild rice is that it can be prepared on the weekend in a large quantity, and reheated during the week. Unlike white rice, it won’t get clumpy or sticky upon reheating.
Wild rice is a grass high in protein (7 grams in a one-cup serving) and low in fat (1 gram in the same serving). The following recipe is very flavorful because of the onions and the slow cooking. It’s from Ina Garten’s “Barefoot Contessa Family Style,” a fantastic cookbook with so many great ideas. Serve it with roasted meats, or incorporate into a vegetable salad.
Wild Rice Pilaf
3 tbsps. unsalted butter, divided
1⁄2 cup chopped yellow onion
Kosher salt
2 cups pure wild rice
1⁄4 cup finely chopped scallions, white and green parts
1 1⁄2 tsps. freshly ground black pepper
– Melt 2 tbsps. butter in a medium saucepan, add the onion, and cook over low heat for 5 to 10 minutes, until translucent. Add 5 cups of water, 2 tsps. of salt, and the wild rice. Bring to a boil, reduce heat to very low and simmer, covered, for 50 minutes to an hour, until the rice is tender. Drain well.
– Place the drained rice in a bowl, add the remaining tablespoon of butter, the scallions, 1 1⁄2 tsps. salt and the pepper. Taste for seasonings and serve hot.
Salad or meal
This salad is light and refreshing, highlighting the chewy grain bulgur wheat. Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground and sifted into distinct sizes. It’s often confused with cracked wheat, but differs because it has been precooked. This makes it very easy to use in salad recipes or anything that calls for rice. A 1/4 cup serving contains 4 grams of protein and 5 grams of dietary fiber.
The following recipe can easily be made into a meal by adding diced chicken breast. Leave plenty of time to hydrate the bulgur. I needed about an hour and 15 minutes to get it to the right consistency.
Next time, I’ll soak the bulgur in the morning and then put together the salad. The longer the tabbouleh ingredients sit together, the more the flavors meld. This recipe was only enough for about four people with a small container of leftovers because everyone kept eating it … and eating it. It was so good, I had some for breakfast the next day, too.
Tabbouleh or Chicken Tabbouleh
1 1⁄2 cups boiling water
1 cup bulgur wheat
1⁄4 cup freshly squeezed lemon juice
1⁄4 cup olive oil
Kosher salt
Freshly ground black pepper
1 cup minced scallions, white and green parts (1 bunch)
1 cup chopped fresh mint leaves (2 bunches)
1 cup chopped fresh flat-leaf parsley (1 bunch)
1 hothouse cucumber, unpeeled, halved lengthwise, seeded and diced
2 cups halved cherry tomatoes
Optional: 1 whole chicken breast, roasted and chopped
– In a heat-proof bowl, pour the boiling water over the bulgur wheat. Add the lemon juice, olive oil and 1 1⁄2 tsps. of the salt. Stir. Cover the bowl with plastic wrap and allow the bulgur to stand at room temperature for about an hour to two hours.
– Add the scallions, mint, parsley, cucumber, tomatoes, 2 tsps. of salt and 1 tsp. of pepper. Season to taste and serve immediately or (for even better flavor) cover and refrigerate. The flavors improve as it sits.
Say it ‘keen-wah’
Quinoa is a staple in South American cuisine and has recently begun to be more appreciated in the United States because of its high protein content. A 1/4 cup serving contains 5 grams of protein and 3 grams of dietary fiber.
The grains are smaller than rice, and remind me of couscous. It’s a great addition to a stir-fry or as a simple side dish to chicken or fish.
If you haven’t tried quinoa yet, start with the following recipe from Trader Joe’s, full of low-fat chicken and nutritious vegetables.
Garlic Chicken Stir Fry with Quinoa, Peppers & Basil
1 cup quinoa, prepared according to package, using chicken broth
2 cups chicken broth
1 1⁄2 lbs. boneless, skinless chicken breast tenders
4 tbsps. olive oil
1 onion, diced
1 red bell pepper, seeded and thinly sliced
1 yellow bell pepper, seeded and thinly sliced
5 cloves garlic, chopped
1 bunch basil, chopped
Parmesan cheese
Salt and pepper to taste
– Prepare quinoa according to package directions, using chicken broth instead of water.
– Cut chicken into 1-inch pieces. Heat large skillet over high heat and add oil. Add chicken and saute for 5 minutes, or until golden brown. Add onions and bell peppers and saute for two more minutes. Add garlic and saute until peppers become limp, about two more minutes. Season with salt and pepper.
– Remove pan from heat and add basil and quinoa. Toss until basil wilts. Top with Parmesan cheese and serve.
Happy cooking!
