Tuesday, February 26, 2013

Crock-pot Wheat Berries



I have discovered a new grain that I have been overlooking for who knows how long. It is actually one of the most common grains except that I have never thought of using it in its natural form. Wheat. I whole wheat kernel or berry is called a Wheatberry. This is a fabulous inexpensive grain that has some great nutritional qualities such as my favorite of them all: FIBER! I can't stress how important and beneficial fiber is to have in your diet. I will not go into depth about the benefits of fiber because I already have in previous posts but there are some other great benefits of the Wheatberry. The Wheatberry has zero saturated fat, is a great protein replacement, and contains both calcium and iron.



The Wheatberry is a perfect crock-pot grain because it is quite resilient. Since the Wheatberry is the entire kernel except for the hull it will stay together while being crock-potted for hours and will stay firm. The germ, bran, and endosperm is left on the grain which is where the fibers and minerals are stored. When stripped you are left with just a refined white starch (boring). These little beads of wheat are chewy and soft when cooked. I chose to make a crock-pot stew for my first experiment with the berries. This is a very simple basic crock-pot recipe with one extremely interesting twist. It is screaming for you to add your own flare to it, whether that is more veggies or some white beans. These little berries also make great salads full with fresh veggies. Enjoy keeping your heart healthy with these tasty little berries!

Ingredients

4 cups water or stock
.5lb chicken thighs or breast cut into small pieces
1.5 cups chopped tomato
1 cup Wheatberries
.5 cup Kalamata Olives chopped (optional, this is my own little flare)

Instructions

1. Place 4 cups of water or stock into the crock-pot and set on high
2. As water is heating add the wheatberries and diced tomatoes
3. Chop Kalamata Olives and chicken
4. Place Kalamata Olives into the crock-pot
5. On medium heat saute the chicken in a tablespoon of olive until cooked through
6. Add the chicken and juices from the pan to the crock-pot
7. Let everything cook for 4 hours or until the berries are tender
8. Pack into Mason Jars for your lunch for the week!










Tuesday, February 19, 2013

Taking a Classic Up a Level


Just because something is said to be bad doesn't mean it is entirely true. Now, I am not trying to say there isn't anything better you can choose than a grilled cheese sandwich, but sometimes it is what you have a craving for. If I have a craving for a grilled cheese I will do what I can to not only make that grilled cheese taste amazing but try and substitute or add a few things to make it slightly healthier. I am a strong supporter of moderation and that you shouldn't make food into anything more than what it is, food. Food is not a treat or a reward. Food should be enjoyed as exactly what it is, food. You may notice a few different things about my grilled cheese sandwich. First, the spreads. There is nothing more delicious to me than the play on salty sweet. The grilled cheese on the left has a mango and golden raisin chutney with arugula. The middle has a spicy aioli and mustard. The grilled cheese on the right is just a classic grilled cheese. The little LITTLE bit of mayo keeps the grilled cheese nice and moist and gooey on the inside. There are two very easy steps that can be taken to make these gooey delights a little healthier: whole wheat bread and olive oil (not butter). On mine the arugula also adds a little green and some vitamins there. You could substitute it with spinach, tomato, cucumber or whatever you think sounds amazing. In these sandwiches I used a Vermont Cheddar but some other delicious choices are: gouda, gruyere, and taleggio (all can be found at Quel Fromage in Fairhaven). Experiment, have fun, and remember the few little tricks to make this grilled cheese a little better for you.  Oh, and remember, medium low eat. With a grilled cheese slow and stead wins the race!