Pilaf

The University of Minnesota studied 30,000 women over nine years and found that those who ate at least three daily servings of whole grains, such as wheat berries, were 30 percent less likely to die of heart disease. (Note that the wheat berries in this recipe need to soak in cold water overnight, so start preparing the dish one day before you plan to serve it.)

This recipe can be prepared in 45 minutes or less.

A Dijon mustard vinaigrette brings all the flavors together. If you can't find basmati rice, white long-grain rice is fine.

There are generally two kinds of wheat berries available at natural foods stores: hard (high-protein), which are reddish brown, and soft (low-protein), which are blond. We prefer the chewiness of the hard variety for this recipe. Active time: 15 min Start to finish: 1 1/2 hr

Can be prepared in 45 minutes or less. Makes use of the microwave oven.

Can be prepared in 45 minutes or less.

There are generally two kinds of wheat berries available at natural foods stores and Middle Eastern markets: hard (high-protein) and soft (low-protein). Though either will work fine, we prefer the chewiness of the hard variety for this particular recipe. If you can find only soft wheat berries, subtract 10 minutes from the cooking time.

Active time: 15 min Start to finish: 30 min

Can be prepared in 45 minutes or less.

Regular button mushrooms are a nice substitute for the portobellos in this side dish.

Orzo, a rice-shaped pasta, is sold at Italian markets and most supermarkets.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

Shrimp, corn and rice combine in a quick and satisfying one-dish meal.

In the South, this dish is called Limping Susan. To make the version known as Hoppin' John, add cooked black-eyed peas.

Add corn biscuits (you can find them in the supermarket refrigerator case) and a romaine, arugula, and radicchio salad with goat cheese. Coffee ice cream drizzled with Kahlúa is a nice dessert.