Whole everything: stop staring at that box of whole wheat pasta or couscous. Crack it open and let Nutrition Action's Guru of Grains, Tamara Goldis, show you how to turn it into a never-thought-whole-grains-could-taste-so-fabulous side dish.

Hot or Cold Pasta Pesto

You can use fresh or frozen vegetables. Serve hot
as an entree or cold as a pasta salad.

  1 pound whole wheat short pasta
    (penne, rotini, etc.)
  1 cup broccoli florets
  1 cup green beans
  1 cup thinly sliced carrots
  1 cup canned red kidney beans,
    drained and rinsed
2/3 cup prepared pesto
  1 cup chopped tomato
1/3 cup pitted kalamata olives, chopped

Bring a large pot of water to a boil over high
heat. Add the pasta and cook for 8 minutes. Add
the broccoli, green beans, carrots, and kidney
beans to the pasta pot and cook until the pasta
is al dente and the vegetables are tender, about
2-3 minutes. Drain well. Toss the pasta and vegetables
with the pesto until it's well coated, then
stir in the tomatoes and olives. Makes 8 servings.

PER SERVING (1 1/2 cups)

Calories: 250
Total Fat: 12 g
Sat Fat: 3 g / Trans Fat: 0 g
Fiber: 7 g
Sodium: 330 mg
Cholesterol: 5 mg
Carbohydrates: 28 g
Protein: 10 g

Vegetable Ragout

  3 Tbs. olive oil
  7 garlic cloves, chopped
  1 onion, sliced
  3 portobello mushroom caps, chopped
  1 medium eggplant, peeled and cubed
  1 red bell pepper, chopped
  3 tomatoes, seeded and chopped
  3 Tbs. tomato paste
  1 Tbs. fresh thyme, chopped
    (or 1 tsp. dried)
1/2 tsp. salt
1/4 tsp. black pepper
3/4 pound whole wheat spaghetti

Heat the oil in a large skillet over medium-high
heat. Add the garlic and onion and saute for
5 minutes. Stir in the mushrooms and eggplant,
cover, and cook for 2 minutes. Remove the lid
and cook for another 3-4 minutes, or until soft.

Add the peppers, tomatoes, tomato paste,
thyme, salt, and black pepper and simmer,
covered, for 5 minutes. Remove the lid and
simmer for an additional 5 minutes, stirring
occasionally.

Meanwhile, bring a large pot of water to a
boil. Add the spaghetti and cook until al dente.
Drain well. To serve, transfer the spaghetti to
individual bowls. Spoon the sauce over the
spaghetti. Makes 4 servings.

PER SERVING (2 1/2 cups)

Calories: 310
Total Fat: 12 g
Sat Fat: 2 g / Trans Fat: 0 g
Fiber: 12 g
Sodium: 320 mg
Cholesterol: 0 mg
Carbohydrates: 46 g
Protein: 10 g

Tuscan White Bean
Couscous

You can use brown rice instead of whole wheat
couscous (follow the directions on the rice
package). To keep the sodium down, we used
Imagine Organic No-Chicken Broth. You can,
also use the vegetable/bean mix as a topping for
whole wheat pasta.

    2 Tbs. olive oil
    5 garlic cloves, chopped
    1 cup chopped mushrooms
    1 zucchini, chopped
    1 yellow pepper, chopped
    1 tomato, chopped
1 1/2 cups canned cannellini or other
      white beans, drained and rinsed
  1/4 cup chopped fresh basil
  1/3 tsp. black pepper
    1 cup vegetable or chicken broth
  1/2 cup water
    1 cup whole wheat couscous
    3 Tbs. lemon juice
  1/2 cup grated Parmesan cheese

Heat tire olive oil in a large skillet over medium-high
heat. Add the garlic and mushrooms and
saute until the mushrooms are tender, about
3 minutes. Add the zucchini, yellow pepper,
tomato, and cannellini beans and saute for
S minutes or until the vegetables are just tender.
Stir in the basil and black pepper.

Meanwhile, bring the broth and water to a
boil in a medium saucepan. Stir in the couscous
and cover. Remove from the heat and allow to
sit for 5 minutes. Remove the lid, fluff the couscous
with a fork, and drizzle with the lemon
juice. Stir the vegetables into the couscous and
top with tire Parmesan cheese before serving.
Makes 6 servings.

PER SERVING (1 1/2 cups)

Calories: 200
Total Fat: 6 g
Sat Fat: 1 g / Trans Fat: 0 g
Fiber: 6 g
Sodium: 270 mg
Cholesterol: 5 mg
Carbohydrates: 29 g
Protein: 8 g

Moroccan-Style
Couscous

To make a meal, add grilled or broiled chicken
breast, shrimp, or fish. We used Imagine Organic
No-Chicken Broth.

    2 tsp. ground cinnamon
    1 tsp. ground cumin
  1/4 tsp. turmeric
1 1/2 Tbs. olive oil
    1 onion, chopped
    2 carrots, peeled and thinly sliced
    1 cup cubed sweet potato
1 1/2 cup water, divided
    1 15.5 oz. can chickpeas, drained
      and rinsed
  1/3 cup chopped dried apricots
  1/3 cup chopped dried dates
  1/3 cup raisins
    1 cup vegetable or chicken broth
    1 cup whole wheat couscous
    4 Tbs. slivered almonds

Combine the cinnamon, cumin, and turmeric
hr a small howl and set aside. Heat the olive oil
in a large skillet over medium-high heat. Add
the onion and saute until just browned, about
3 minutes. Acid the carrots, sweet potato, and
1/4 cup of the water. Cover the skillet and cook
until tender, about 6 minutes. Stir in tire chickpeas,
apricots, dates, raisins, and set-aside spices
and cook until warmed through.

Meanwhile, bring the broth and remaining
1/4 cup of water to a boil in a medium saucepan.
Stir in the couscous and cover. Remove from the
heat and allow to sit for 5 minutes. Remove the
lid and fluff the couscous with a fork. To serve,
spoon the couscous into 4 bowls and top evenly
with the vegetable mixture. Sprinkle with the
almonds. Makes 8 servings.

PER SERVING (1 cup)

Calories: 240
Total Fat: 5 g
Sat Fat: 1 g / Trans Fat: 0 g
Fiber: 7 g
Sodium: 240 mg
Cholesterol: 0 mg
Carbohydrates: 45 g
Protein: 7 g