Boost Your Immune System!

Did you know?..

Many whole grains have a greater amount of antioxidants than vegetables and fruit.  Give your immune system a boost by trying some of these Veggie-Grain and Fruit-Grain combos.

Barley and Greens

2/3 c. Barley (pearled)

2 c.     Fresh Spinach

1         14 oz. can Low-Sodium Vegetable Broth

¼ c.    Parboiled Rice

½ c.    Chopped Onion

1 ½ c. Water

2 tsp.  Olive Oil

1 tbs.  Fresh Thyme

¼ c.    Finely Chopped, Toasted Pecans 

Cook the onion in a medium saucepan until brown and tender.  Add barley, stirring for a few minutes until the barley begins to turn brown.  Stir in brown rice, water, and vegetable broth.  Bring pan to a boil. Reduce heat and simmer 45 minutes or until most of the liquid is absorbed.  Mix in nuts and thyme. Cool for 5 minutes.  Add spinach and nuts.

Asian Kasha Salad

1 c.       Canned Chick Peas (rinsed and drained)

1¼ c.    Water

½          Mango (peeled and diced)

½ c.      Slivered Carrots

¼ c.      Mango Chutney

½ c.      Kasha (Whole Buckwheat)

2 tbs.    Rice Vinegar

2 tsp.    Sesame Oil

1 tbs.    Fresh Ginger (optional)

 ¼ tsp.  Ground Ginger

Combine water and kasha in a medium saucepan.  Bring water to a boil. Reduce heat and simmer for 15-20 minutes until tender.  Drain kasha (do not rinse).  Mix kasha in a bowl with chick peas, mango, carrots, mango chutney, vinegar, oil and ginger.

Tabouli

¾ c.    Fine Bulgur Wheat

1         Can Chick Peas (Rinsed and Drained)

3-4      Bunches of Flat Leaf Parsley

1         Bunch of Mint

½ tsp. each of Salt, Pepper, Allspice

1-2 c. Small Cherry Tomatoes

3         Lemons (squeezed)

½ c.    Olive Oil 

Soak wheat in water for ½ hour.  Then squeeze water out of wheat by hand.  Place in a bowl.  Dice all veggies very fine.  Add spices and lemon juice to bulgur wheat. Mix in vegetables and add oil.  Mix well and serve cold.