Lifetime Fitness – Nutritious Grain Recipe

Try a Nutritious and Healthy Grain Recipe

Nutrition Education Series

We thought you might like a tasty and nutritious grain recipe or two to help you meet the recommended grains nutrition guideline. An adult woman should consume about 6 ounces and an adult man should each about 7 ounces (see below for guideline link). Be sure to test your grain knowledge by taking our Grains Quiz.

Choose 1/2 of your daily equivalent as whole grains a day for good nutrition. Remember, you can always experiment by adding or changing ingredients. Have fun and enjoy!

Apple Oatmeal Muffins

Buy apples while they are in season and on sale and make batches of these muffins to put in the freezer for later. This is a wonderful grain recipe !

Grain Recipe - Baked Apple Oatmeal Muffins

Arroz Con Pollo

Arroz Con Pollo (rice with chicken) is a classic dish that is enjoyed throughout Spain and Latin America.

Each country has its own version and it remains a family favorite. Try this hearty, flavorful recipe today.

Grain Recipe - Arroz Con Pollo

Awesome Baked Falafel

with Mango Salsa

& Yogurt Sauce

Falafel and mango salsa are a favorite in the Middle East, so this was a variation and a healthier version. Falafels are usually deep-fried, whereas in this recipe they are baked and are just as delicious. The salsa includes tomatoes, which is Tennessee’s state fruit.

Grain Recipe - Baked Falafel

Wonderful Grain Recipe – Apple Oatmeal Muffins

Buy apples while they are in season and on sale and make batches of these muffins to put in the freezer for later. You can also substitute whole wheat flour to make your muffins heartier and more nutritious.

Apple Oatmeal Muffins

  • Servings: 6 Muffins
  • Difficulty: Easy
  • Print

Prep Time: 15 minutes; Cook time: 20 minutes

Ingredients

  • 1/2 cup milk, non-fat
  • 1/3 cup applesauce
  • 1/2 cup flour, all-purpose
  • 1/2 cup quick-cooking oats (uncooked)
  • 1/4 cup sugar
  • 1/2 tablespoon baking powder
  • 1 /2 teaspoon ground cinnamon
  • 1 apple (tart, cored & chopped)

Directions

  1. Preheat oven to 400°F.
  2. Place 6 cupcake holders in baking tin.
  3. In a mixing bowl, add milk and applesauce. Stir until blended.
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
  5. Gently stir in the chopped apples.
  6. Spoon into cupcake holders.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan 5 minutes before serving.
  9. Store unused portions in an airtight container.

Optional toppings: raisins, walnuts.

Source: ONIE Project – Oklahoma Nutrition Information and Education.


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Wonderful Grain Recipe – Arroz Con Pollo

Arroz Con Pollo (rice with chicken) is a classic dish that is enjoyed throughout Spain and Latin America. Each country has its own version but it remains a family favorite. Try this hearty, flavorful recipe today.

Arroz Con Pollo

  • Servings: 6
  • Difficulty: Easy
  • Print

Prep Time: 10 minutes; Cook time: 60 minutes

Ingredients

  • 1/2 teaspoon Garlic powder
  • 1/2 cup Brown rice, long-grain, uncooked
  • 1 cup Water
  • 1/2 teaspoon Black pepper, ground
  • 2 teaspoons Cumin, ground
  • 12 1/2 ounces Chicken tenderloin, boneless, skinless, fresh or frozen, raw (about 2 1/4 oz per tenderloin)
  • 3/4 cup Onion, fresh, peeled, 1/4″ diced
  • 1/2 teaspoon Salt, table
  • 3/4 cup Green bell pepper, fresh, 1/4″ diced
  • 3 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
  • 2 teaspoons Oregano, leaves, dried
  • 3/4 cup Tomatoes with juice, canned, diced (3/4 cup = about 1/2 of a 14.5 oz can)
  • 1 cup Chicken broth, low-sodium
  • Nonstick cooking spray

Directions

1. Combine brown rice and water in a small stockpot.

2. Heat on medium-high heat to a rolling boil.

3. Cover and reduce heat to medium. Cook about 10-15 minutes. Stir, cover, and cook an additional 10 minutes over low heat until water is absorbed. Fluff the rice gently with a fork.

4. In a small bowl combine seasonings: Salt, black pepper, garlic powder, and cumin.

5. Sprinkle chicken tenderloin with 1/2 of the seasoning mixture. Reserve the remaining seasoning mixture for step 11.

6. Line a baking sheet with parchment paper and lightly coat with nonstick cooking spray. Place chicken evenly spaced on baking sheet.

7. Roast for 12-15 minutes. Chicken tenderloins should reach an internal temperature of 165 °F for at least 15 seconds.

8. While tenderloins are roasting, spray a medium skillet with nonstick cooking spray.

9. Place skillet over medium-high heat.

10. Add onion and peppers and sauté for about 3 minutes, or until vegetables are tender. Stir often.

11. Add fresh garlic, oregano, tomatoes, and the remaining seasoning mixture. Cook for 3 minutes, stirring frequently.

12. Add chicken broth and bring to boil.

13. Add cooked rice, stir well, and cover.

14. Cook for 7-10 minutes. Stir occasionally.

15. Serve one chicken tenderloin with 1/2 cup rice and vegetable mixture.

Critical Control Point: Hold at 140 °F or higher.

Notes

  • Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.
  • Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Source: CACFP Multi-Cultural Recipe Project


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Wonderful Grain Recipe – Awesome Baked Falafel

Falafel and mango salsa are a favorite in the Middle East, so this is a variation with a healthier twist. Falafels are usually deep-fried, whereas in this recipe they are baked and are just as delicious. The salsa includes tomatoes, which is Tennessee’s state fruit.

Awesome Baked Falafel

  • Servings: 6
  • Difficulty: Easy
  • Print

Ingredients

    For the Falafel:
  • 2 15-ounce can chickpeas, rinsed and drained
  • 1/4 cup chopped cilantro
  • 1 1/2 teaspoons cumin
  • 1 teaspoon coriander powder
  • 1/4 teaspoon salt
  • 4 tablespoons chopped chives (1/4 cup)
  • 1/4 cup minced onion
  • 2 garlic cloves, peeled and minced
  • 1/4 cup chopped parsley
  • 2 tablespoons all-purpose flour
  • 1 teaspoon baking powder
  • 2 cups water
  • 2 tablespoons olive oil, plus more for coating
  • 1/2 cup breadcrumbs
  • 2 cups instant oats
  • Toasted sesame seeds
  • Yogurt Sauce:
  • 2 tablespoons fresh lemon juice
  • 1 cup nonfat plain Greek yogurt
  • 2 garlic cloves, peeled and minced
  • Salt
  • Mango Salsa:
  • 2 diced tomatoes
  • 1 mango, peeled, pitted, and diced
  • 2 green onions, peeled and chopped
  • 2 red bell peppers, seeded and diced
  • 3 tablespoons fresh lime juice
  • 2 tablespoons fresh lemon juice
  • Salt
  • 6 whole-wheat pita breads, halved

Directions


To make the Falafel:

  1. Preheat the oven to 425°F.
  2. In a blender, combine all ingredients except breadcrumbs, oats, and sesame seeds.
  3. Puree mixture until well blended. Transfer to a large mixing bowl.
  4. Add breadcrumbs and oats to mixture and mix by hand. Let stand for 10 minutes, then shape into balls and place on a greased or nonstick baking sheet.
  5. Brush balls with olive oil and sprinkle sesame seeds on top.
  6. Bake for 20 minutes, then flip falafel balls over and bake for an additional 20 minutes.

To make the Yogurt Sauce:

  1. In a medium bowl, combine all ingredients listed for the Yogurt sauce above.
  2. Toss well.

To make the Mango Salsa:

  1. In a medium bowl, combine all ingredients listed for the Mango Salsa above..
  2. Toss well.

To Assemble:

  1. Spread the yogurt sauce on the inside of the halved pita bread, place 2 to 3 falafels inside the bread and top with salsa.
  2. You can have 1 or 2 halves, depending on how hungry you are.

Have Fun and Enjoy!

Source: The 2016 Healthy Lunchtime Challenge Cookbook

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Thank you for spending part of your day with us. Try a grain recipe from above, or try one from Amazon’s many cookbooks. You can find the daily recommendation for the Grain Group here » How many grain foods are needed daily?

Wishing you the best of health!

If you would like to try a different types of grain recipe, give these a try!

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Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

4 thoughts

  1. Perfect! I have to say I would splurge with a hot chocolate on a Cold day or eat them warm with a cup of coffee at breakfast! Thank you for spending part of your day with us kiddlescarol. And let us know how they turn out or if you feel adventurous and change the recipe! Send a pic too – we’d love to see what we are missing!! 😋

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