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3. Fluff the couscous with a fork. Stir in the apricots, currants, zest, and orange juice. Season with salt and pepper.

barley pilaf with pearl onions

SERVES 8

You can substitute frozen pearl onions for fresh, if you like, and skip step 1.

10 ounces white pearl onions (about 2 cups)

1 tablespoon chicken fat, margarine, or unsalted butter

2 cups pearl barley

1 quart homemade or low-sodium store-bought chicken stock, plus more if needed

Coarse salt and freshly ground pepper

1. Bring a large saucepan of water to a boil. Add the onions, and blanch until the skins loosen, about 1 minute. Drain the onions in a colander, and rinse with cold water. Peel the onions, and set aside.

2. Heat the fat in a large saucepan over medium-low heat until hot but not smoking. Add the barley; cook, stirring frequently, until the barley is browned and fragrant, about 15 to 20 minutes.

3. Add the stock and reserved onions. Bring to a boil, then reduce to a simmer. Season with salt and pepper. Cover, and cook the barley until it is tender but chewy and all the liquid has been absorbed, about 40 minutes; if all the liquid is absorbed and the barley is still not done, add a few tablespoons stock or water, and continue cooking. Serve hot.

mixed-grain pilaf

SERVES 12

3 tablespoons extra-virgin olive oil

2 tablespoons unsalted butter

1 large onion, finely chopped (1½ cups)

2 garlic cloves, minced

4 cups thinly sliced white mushrooms (about ¾ pound)

¾ cup thinly sliced cremini mushrooms (about 2 ounces)

2 cups pearl barley

1 cup hard wheat berries

1 cup wild rice

½ cup millet

7 cups homemade or low-sodium store-bought chicken stock

Coarse salt and freshly ground pepper

1. Preheat oven to 350°F. Heat oil and butter in a large ovenproof Dutch oven over medium heat. Add onion and garlic; cook, stirring occasionally, until softened, 6 to 8 minutes. Add mushrooms. Raise heat to medium-high, and cook, stirring occasionally, until mushrooms are softened, about 5 minutes. Stir in all of the grains. Cook, stirring often, 12 minutes. Stir in stock; bring to a boil.

2. Cover, and transfer to oven. Bake until grains are tender, 40 to 50 minutes (check after 40 minutes, but don’t remove lid before then). Season with salt and pepper. Serve immediately.

toasted couscous tabbouleh

SERVES 4

Toasting couscous in the pan before adding water imparts a nuttiness that complements the distinctive flavors of mint and parsley.

1 medium red onion, peeled and cut into ¼-inch dice

2 cups water, plus more for soaking

Nonstick cooking spray

8 ounces Israeli couscous

1½ teaspoons coarse salt

¼ cup roughly chopped fresh flat-leaf parsley

¼ cup roughly chopped fresh mint leaves

2 teaspoons extra-virgin olive oil

2 teaspoons fresh lemon juice

Lemon wedges, for garnish

1. Place the red onion in a small bowl, and cover with water. Let soak 30 minutes; transfer to paper towels, and drain.

2. Lightly coat a medium saucepan with cooking spray, and place over medium heat. Add the couscous; cook, stirring constantly, 1 minute. Add the water, and bring to a boil. Add 1 teaspoon salt; cook until all the water has been absorbed and the couscous is al dente, about 8 minutes. Remove from heat; let cool completely.

3. In a large bowl, combine the couscous, reserved red onion, parsley, mint, oil, and lemon juice; toss to combine. Season with remaining ½ teaspoon salt. Serve, garnished with lemon wedges.

FIT TO EAT RECIPE PER SERVING: 253 CALORIES, 3 G FAT, 0 MG CHOLESTEROL, 48 G CARBOHYDRATE, 718 MG SODIUM, 8 G PROTEIN, 4 G FIBER

wheatberries with vegetables

SERVES 8 TO 10 AS A SIDE DISH

This is an excellent accompaniment to meat or fish; it can also be served as an entrée.

1 cup wheatberries

1 quart water

1 small head broccoli (about 15 ounces), trimmed and cut into florets

2 teaspoons olive oil

1 medium yellow onion, peeled and diced

2 garlic cloves, peeled and minced

1 28-ounce can tomatoes, chopped

¼ cup chopped fresh oregano