The Commercial Appeal - Go Memphis
Mixed grain bowl packed with goodness
Did you overindulge over the holidays? Me, too. Which is why like so many others whose pants are just a little too tight, I have have vowed to eat a little more mindfully in this new year.
I’m in pretty good company. The justreleased Dietary Guidelines for Americans, 2020-2025, published jointly by the U.S. Department of Agriculture and Health and Human Services every five years, recommends a daily diet full of fresh fruits and vegetables, along with lean meats and whole grains. It also limits foods and beverages that are higher in added sugars, saturated fat and sodium and advises drinking less alcohol.
The bottom line of the 164-page report is that every bite (and sip) should count if you want to stay healthy and ward off chronic diseases.
To that end, I’m starting 2021 with an easy-to-make dish that’s visually appealing and packed with nutrition. It’s a grain bowl made up of a hearty and nourishing blend of cooked whole grains, low-fat feta cheese, hearthealthy avocado and a zesty lemon yogurt sauce. It’s finished with a handful of antioxidant-rich broccoli microgreens.
I used a bagged “ancient grain” medley that includes amaranth, buckwheat and sprouted quinoa. But any wholegrain or combination of them will taste great – options include barley, brown or wild rice, bulgar, sorghum or even millet if you want to try something new.
If you make the grains a day or so ahead of time, the bowl will take just minutes to whip together. So too with the yogurt sauce, which can be kept in an airtight container in the fridge for up to three days; stir before using.
The grains can be served warm, at room temperature or even cold out of the fridge, although the cashews won’t be as crunchy once the bowl has been chilled.