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Wild Mushroom Oat Groat Risotto

Serves 4.

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    Earthy and robust wild mushrooms add depth to this hearty vegetarian main course. Instead of rice, fibre-rich whole oat groats and steel-cut oats make for a chewy, creamy, B-vitamin-loaded base.

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    Tip: Instead of steel-cut oats, replace with the same amount of quinoa, amaranth, or millet.

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    Wild Mushroom Oat Groat Risotto

    Ingredients

    • 1/2 cup (125 mL) dried mixed wild mushrooms, chopped if large
    • 1 cup (250 mL) boiled water or very hot tap water
    • 2 Tbsp (30 mL) unsalted butter or extra-virgin olive oil
    • 2 cups (500 mL) sliced cremini or button mushrooms
    • 2 garlic cloves, minced
    • 2 tsp (10 mL) chopped fresh rosemary
    • 1 cup (250 mL) organic oat groats
    • 1/2 cup (125 mL) organic steel-cut oats
    • 3 cups (750 mL) low-sodium vegetable stock, divided
    • 2 Tbsp (30 mL) apple cider vinegar
    • 1/4 tsp (1 mL) salt
    • 1/2 cup (125 mL) chopped fresh parsley or basil

    Nutrition

    Per serving:

    • calories308
    • protein11g
    • fat10g
      • saturated fat4g
      • trans fat0g
    • carbohydrates46g
      • sugars3g
      • fibre8g
    • sodium251mg

    Directions

    01

    Add mushrooms and hot water to bowl. Set aside to rehydrate for 15 minutes. Remove mushrooms and do not discard water.

    02

    In large pot, heat butter or oil over medium heat. Add cremini or button mushrooms, rehydrated mushrooms (without soaking liquid), garlic, and rosemary. Sauteu0301 for 8 to 10 minutes, until mushrooms are cooked through. Increase heat to medium-high and stir in oat groats and steel-cut oats; toast for 1 minute, until fragrant. Stir in reserved mushroom soaking liquid and 1 cup (250 mL) stock. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes.

    03

    Add remaining 2 cups (500 mL) stock, vinegar, and salt. Bring to a boil, reduce to medium-low, and cook uncovered for 30 to 35 minutes, stirring often, until grains are tender and creamy. Add a splash of water if mixture appears too dry. Serve immediately with a sprinkle of fresh parsley or basil.

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.