Studies show that eating whole grains in place of refined flour products lowers the risks of heart disease, stroke, cancer, diabetes and obesity. This delicious, healthful recipe, from Chad Luethje, executive chef of Red Mountain Resort in St. George, UT, features two varieties of hearty, unrefined grains — barley and wheat berries (whole-wheat kernels, also called groats). Both are rich in fiber, which helps maintain a healthy intestinal tract, HDL (good) cholesterol levels and balanced blood sugar.

Wheat berries may not be available in your local supermarket; check specialty stores such as Whole Foods and Trader Joe’s. You can also order gourmet goods online at Amazon.com.

Red Mountain Barley and Wheat Berry Pilaf
Serves 10

2 teaspoons olive oil
4 tablespoons chopped carrots
4 tablespoons chopped leeks
4 tablespoons chopped shallots
6½ ounces barley, uncooked
2½ ounces wheat berries, pre-soaked in water overnight
2¼ cups vegetable stock
5 ounces chopped mustard greens
Pinch of salt
Pinch of pepper

Directions: Pour olive oil into a wok or large frying pan over medium-high heat. Add carrots and sauté until tender. Add  leeks and continue sautéing until leeks have softened. Add shallots and sauté gently until flavor is released. Add barley, then wheat berries in vegetable stock and simmer, covered, for 45 minutes or until grains are al dente. Add mustard greens and cover for 1 minute. Season with salt and pepper to taste.

Tags: Berry Pilaf, Chad Luethje, Chopped, dinner, Health/Medical/Pharmaceuticals, Hospitality/Recreation, Indian cuisine, Kerala cuisine, Lunch, pilaf, Tamil cuisine