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.

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

This recipe 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.

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.

This would serve four as a vegetarian entrée.

Of course, I don't believe this dish is Spanish at all, but rather Cajun from Louisiana. I made it quite often in the 1960s. Then — as now — in home cooking, one had to watch the cost, and rice was an inexpensive way to fill out a meal; after all, rice feeds half the world. In most American homes at the time, rice was served buttered with salt and pepper. This recipe gave rice a little style, made it a delicious "fancy" side dish to serve alongside grilled meat or chicken. I always look forward to having any leftovers as a cold salad for lunch the next day. If you like a little added spice, put some hot pepper sauce on the table.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

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

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