Nourishing Wheat Berries Good Way To Get Your Grains

“Eat more grains” is a generic prescription for better health, but it still doesn’t answer the question of what to cook for dinner.

If you take a look at the government’s Food Guide Pyramid, you’ll note the spread of pasta, crackers, grains and assorted breads beckoning you. You probably know about these and rely on spaghetti, bread and rice for meals.

There is a wealth of nourishing grains, however, with which you may not be familiar - grains that are nutty and sweet-tasting, that are wholesome and that you can incorporate into easy dishes.

For example, there’s quinoa (KEEN-wah), which resembles a tiny, golden transparent pearl when cooked. It has a slightly grassy flavor and light crunchy texture. It’s high in several minerals, including iron and magnesium. You can serve cooked quinoa chilled and mixed with vegetables and a vinaigrette dressing, or hot as a side dish.

Amaranth seeds are rich in fiber, iron, magnesium and manganese. If you want to boost the nutrients in a muffin, add a little amaranth. You’ll find it in natural food stores.

So much of what is sold as wheat is refined to an indistinguishable state, but you can enjoy wheat berries - whole kernels of wheat - as an alternative to rice, barley or other starches. You’ll get the benefit of selenium and manganese as well as great flavor. Cook wheat berries until they are tender, but slightly chewy.

If you’re going with the grains, the following Wheat Berry Salad - accompanied here by Salmon Burgers - makes a delicious start.

Wheat Berry Salad

3/4 cup wheat berries (see note)

2-1/2 tablespoons olive oil

1 teaspoon chopped fresh rosemary

1 cup sliced mixed mushrooms, such as oyster, portobello and shiitake

1 shallot, peeled and minced

1 celery stalk, trimmed and chopped

2 tablespoons balsamic vinegar

1 teaspoon soy sauce

Freshly ground black pepper

Place wheat berries in small pan with 2 cups water. Bring to boil. Reduce heat to low; cover and simmer until tender, about 45 minutes. Drain off any liquid. Set aside until cool.

Meanwhile, heat 1 tablespoon olive oil in skillet. Add rosemary and mushrooms and saute until mushrooms are tender, about 5 minutes.

Place wheat berries in bowl. Add cooked mushrooms and rosemary, shallot, celery, vinegar, remaining 1-1/2 tablespoons olive oil and soy sauce. Season to taste with pepper and toss well.

Yield: 2 servings.

Nutrition information per serving: 231 calories, 17 grams fat (66 percent fat calories), 20 grams carbohydrate, 2 grams protein, no cholesterol, 346 milligrams sodium.

Note: Look for wheat berries at gourmet and natural food stores.

Salmon Burgers

1 (7- to 8-ounce) can good-quality salmon

1 heaping tablespoon chopped celery (1 inner stalk)

1/4 cup finely diced red bell pepper

1 medium shallot, peeled and minced

1 teaspoon fresh lemon juice

2 to 3 tablespoons prepared mayonnaise

1 egg, beaten

1 teaspoon capers

Salt, freshly ground white pepper

1 tablespoon butter or olive oil

1 tablespoon Thai chili paste (or chili powder, to taste)

Drain canned salmon and place in mixing bowl. Add celery, bell pepper, shallot, lemon juice and 1 tablespoon mayonnaise and stir well. Add egg, capers, salt and pepper to taste. If mixture is dry, add another 1 tablespoon mayonnaise.

Melt butter in small skillet. Form salmon into 2 oval patties. Ease into skillet and saute at medium-high heat until firm and browned on bottom side, about 5 minutes. Gently turn over and brown top side another 3 to 5 minutes.

Stir together remaining 1 tablespoon mayonnaise and chili paste in cup. Top each burger with a dollop of the mixture. Serve hot.

Yield: 2 servings.

Nutrition information per serving: 348 calories, 21 grams fat (54 percent fat calories), 10 grams carbohydrate, 28 grams protein, 177 milligrams cholesterol, 1,192 milligrams sodium.