Integrating Whole Grains Into Your Diet/ Recipes from My Class

Cooking Grains

Quinoa-1 part quinoa to 1 ½ parts water
Soak quinoa for 15 minutes. Drain and simmer in salted water for 20-25 minutes.

Farro-1 part farro to 3 parts water
Soak farro for one hour. Drain and simmer in salted water for 40-50 minutes.

Wheat Berries-1 part berries to 3 parts water
Simmer in salted water for 30-45 minutes.

Barley-1 part barley to 3 parts water.
Hulled, simmer in salted water for 1 ½ hours.
Pearl, (soak for one hour) simmer in salted water for 30-45 minutes.

Brown Rice-1 part rice to 4 parts water
Simmer rice in salted water for 40-50 minutes.

Quinoa with Cherries and Almonds

1 1/2 C. quinoa
2 1/4 C. water
Soak quinoa in water for about fifteen minutes. Remove
soaking waterand add 2 1/4 C. water and 1 t. salt to quinoa.
Simmer on low for25-30 minutes. Cover and let rest for
about ten minutes. Spoon into a bowl.
Toss with the following ingredients:

1 red onion, diced and sauteed (mix 1 T. curry powder in after sauteed)
1/4 C. olive oil
2 T. balsamic vinegar
1/2 C. dried cherries
3/4 C. toasted slivered almonds
zest and juice of one orange
1 t. salt

Greek wheat berry salad with grilled shrimp

2 C. cooked wheat berries

1/2 c. olive oil
¼ C. lemon juice
1 t. oregano
1 t. salt
½ t. pepper

Combine wheat berries with dressing.

Grilled Shrimp:
1 lb. shrimp, peeled and de-veined
2 T. olive oil
1 clove garlic
1 t. thyme
zest & juice of 1 lemon
1 t. salt

Blend together the oil, garlic, thyme, lemon & salt. Marinate shrimp for 30 minutes. Grill shrimp for about 3-4 minutes. Cool to room temperature.

4 oz. feta cheese, crumbled
1 green pepper, cut into juliennes
2 tomatoes, cut into wedges
2 cucumbers, in ¼ in. slices
1 head romaine, cut into 1-inch pieces
1 green onion, thinly sliced
½ calamata olives, pitted

To serve, put lettuce then wheat berries on a platter. Arrange the peppers, tomatoes, onion & olives followed by the shrimp and feta cheese.


  1. I made this salad and it's so summery and delicious. Thanks for the recipe!


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