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Grain Recipes from Nutritionist Mary Sue Waisman


  • 1 cup quinoa, rinsed
  • 1/2 cup sliced almonds
  • 1/2 cup coarsely chopped apple
  • 1/2 cup coarsely chopped dried apricots
  • 1/4 cup toasted unsalted sunflower seeds
  • 1/4 cup dried cranberries
  • 1/4 cup raisins
  • 2 tbsp finely chopped fresh mint
  • 1/2 cup Maple Vinaigrette (see recipe below) 
  1. In a medium saucepan, combine quinoa and 2 cups water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
  2. Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.

Nutrients Per Serving: 233 Calories, 8.3g Fat, 1.1g Saturated Fat, 29 mg (1%DV) Sodium, 36g Carboyhydrate, 4g (16%DV) Fiber, 6g Protein, 47 mg (4%DV) Calcium, 3.1 mg (22%DV) Iron

Diabetes Food Choice Values: 2 Carbohydrates, 1 1/2 Fats



  • 1/3 cup pure maple syrup
  • 1/4 cup cider vinegar
  • 1/4 cup honey mustard
  • 2 tbsp canola oil
  1. In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp water. Seal and shake until well blended.
  2. Store in a refrigerator for up to 1 week, shaking well before use. Makes 1 cup (250 mL)



  • 2/3 cup pot barley
  • 3 eggs, lightly beaten
  • 2 cups shredded Cheddar cheese
  • 1 cup chopped onion
  • 2/3 cup finely diced celery
  • 1/2 cup wheat germ
  • 1/3 cup ground sunflower seeds
  • 1/4 cup finely chopped walnuts
  • 1/4 cup chopped fresh parsley
  • 1/2 tsp dried thyme
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  1. Preheat oven to 350F (180C). Prepare 9-by-5-inch (23 by 12.5cm) metal loaf pan, greased.
  2. In a medium saucepan, bring 1 3/4 cups water to a boil over high heat. Stir in barley. Reduce heat to low, cover and simmer for 1 hour or until tender. Drain and discard any excess water. Transfer barley to a large bowl and let cool slightly.
  3. Add eggs, cheese, onion, celery, wheat germ, sunflower seeds, walnuts, parsley, thyme, salt and pepper to barley and stir to form a uniform mixture. Press gently into prepared loaf pan.
  4. Bake in preheated oven for 50 minutes or until firm to the touch. Remove and let stand for 10 minutes. Unmold onto a cutting board and cut into 8 slices. Makes 8 servings.

Nutrients Per Serving: 279 Calories, 16.7g Fat, 7.2g Saturated Fat, 355mg (15%DV) Sodium, 19g Carbohydrate, 5g (20%DV) Fiber, 15g Protein, 243mg (22%DV) Calcium, 2.1mg (15%DV) Iron

Diabetes Food Choice Valutes: 1 Carbohydrate, 1 1/2 Meat & Alternatives, 2 Fats

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