In a 4- to 6-cup saucepan, combine wheat berries with a large pinch of salt and enough water to cover them by at least an inch. Bring to a boil and adjust heat so mixture bubbles gently.

Cook, stirring occasionally, until wheat berries are tender, about 35 to 45 minutes. Add boiling water as necessary to keep wheat berries covered and to keep them from drying out as they swell and become tender. Wheat berries are done when tender with a slight bite to them; ideally you will have cooked out all the water at about the same time they are tender, but if any remains, strain them. (At this point you can drain berries and refrigerate for up to a few days, then reheat when ready to serve.)

Fluff wheat berries with a fork and toss with sesame oil. To serve, drizzle with soy sauce and garnish with green onions.

Nutrition information per serving:

Calories270Fat5 gSodium470 mg

Carbohydrates52 gSaturated fat1 gCalcium48 mg

Protein8 gCholesterol0 mgDietary fiber7 g

Diabetic exchanges per serving: 31/2 bread/starch, 1 fat.

COCONUT OAT PILAF

Serves 4.

• 2 tbsp. peanut oil or butter

• 11/2 c. steel-cut oats (not rolled), rinsed and drained

• 1 tbsp. minced or grated ginger

• 1 tbsp. mustard seeds (brown or black are both fine)

• 3 cardamom pods

• 1 or 2 dried red chiles, such as Thai, optional

• Salt and freshly ground black pepper

• 1/2 c. grated dried unsweetened coconut

• 1/2 c. chopped fresh cilantro, mint, green onions or parsley, or a combination

Directions

Put oil or butter in a pot with a tight-fitting lid over medium-high heat. When oil is hot or butter melts, add oats and ginger and stir until coated. Add spices and a pinch each of salt and pepper; stir until fragrant, just a minute or two.

Stir in 21/2 cups water, bring to a boil, and reduce heat so mixture gently bubbles. Cook undisturbed, until most of the water has been absorbed and holes begin to appear on surface, 5 to 7 minutes. Cover, remove from heat, and let sit for at least 10 (or up to 20) minutes.

Meanwhile, toast coconut in a skillet over medium-low heat, shaking pan and stirring until it is toasted and fragrant, several minutes (watch carefully that it does not burn). Toss coconut and cilantro into oats, fluffing mixture with a fork. Taste and adjust seasoning if necessary and serve hot or at room temperature.

Nutrition information per serving:

Calories370Fat18 gSodium9 mg

Carbohydrates44 gSaturated fat8 gCalcium44 mg

Protein10 gCholesterol0 mgDietary fiber8 g

Diabetic exchanges per serving: 3 bread/starch, 31/2 fat.

POLENTA 'PIZZA' WITH PANCETTA AND SPINACH

Serves 4.

• 1/4 c. extra virgin olive oil, more for pan, divided

• 1/2 c. milk, preferably whole

• Salt

• 1 c. coarse cornmeal

• Freshly ground black pepper

• 1 small onion, chopped

• 1/2 c. (about 4 oz.) chopped pancetta

• 1 lb. spinach, washed, trimmed and dried

• 1 to 11/2 c. gorgonzola cheese, crumbled

Directions

Preheat oven to 450 degrees; brush a layer of olive oil on a pizza pan or cookie sheet.

In a medium saucepan over medium-high heat, combine milk with 21/2 cups water and a large pinch of salt. Bring just about to a boil, reduce heat to medium, and add cornmeal in a steady stream, whisking all the while to prevent lumps from forming. Turn heat to low and simmer, whisking frequently, until thick, 10 or 15 minutes. If mixture becomes too thick, whisk in a bit more water; you want a consistency approaching thick oatmeal.

Stir 1 tablespoon oil into cooked cornmeal (polenta). Spoon it onto prepared pan, working quickly so polenta does not stiffen; spread it evenly to a thickness of about 1/2 inch all over. Sprinkle with salt and pepper, cover baking sheet with plastic wrap and put it in refrigerator until it is firm, an hour or more (you can refrigerate polenta overnight if you prefer).

Put polenta in oven and bake for 25 to 30 minutes, or until it begins to brown and crisp on edges. Meanwhile, put 2 tablespoons oil in a large skillet over medium heat. Add onion and pancetta and cook, stirring occasionally, until onion is soft and pancetta is nicely browned, about 10 minutes. Use a slotted spoon to take onion and pancetta out of pan; set aside. Add spinach to skillet and saute until it releases its water and pan becomes dry; sprinkle with salt and lots of pepper.

Take polenta out of oven, sprinkle with gorgonzola, then spread onion-pancetta mixture and spinach evenly atop cheese; drizzle with another tablespoon olive oil. Put pizza back in oven for 2 minutes, or until cheese begins to melt and pancetta and vegetables are warmed through. Cut into slices and serve hot or at room temperature.

Variation: Before you put polenta in oven, top it with thin slices of fresh mozzarella, two or three thinly sliced Roma tomatoes or a bit of tomato sauce, and a handful of fresh basil leaves.

Nutrition information per serving:

Calories524Fat32 gSodium1,000 mg

Carbohydrates40 gSaturated fat11 gCalcium333 mg

Protein20 gCholesterol47 mgDietary fiber4 g

Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, 11/2 medium-fat meat, 5 fat.

WILD RICE AND QUINOA BREAKFAST STUFFING

Serves 4 to 6.

• 1 c. wild rice, rinsed and drained

• 1 tbsp. fennel seeds

• 1/2 c. quinoa

• 2 tbsp. extra-virgin olive oil

• 1/2 lb. sweet Italian sausage, casings removed

• 1 large fennel bulb, trimmed and chopped

• 1 medium onion, chopped

• Salt and freshly ground black pepper

• 3/4 c. chopped toasted walnuts or pecans (optional)

Directions

In a medium saucepan over medium-high heat, combine 4 cups water with wild rice and fennel seeds; bring to a boil. Reduce heat to medium, then cover and cook for 30 minutes. Add quinoa and continue cooking, covered, until grains are just tender, about 20 minutes more. Drain if necessary and set aside.

Meanwhile, put olive oil in a large, deep pan over medium-high heat. Sauté sausage, breaking it up with a fork or wooden spoon, until it is cooked through, about 10 minutes. Transfer sausage to a bowl with a slotted spoon. Add chopped fennel and onion to pan and sauté over medium-high heat until vegetables are soft and golden, about 10 minutes more.

Add rice-quinoa mixture and sausage to vegetables and cook until everything is warmed through, about 5 minutes. Sprinkle with salt and pepper; serve hot or at room temperature, sprinkled with toasted nuts, if desired.

Nutrition information per serving of 6:

Calories316Fat13 gSodium360 mg

Carbohydrates38 gSaturated fat3 gCalcium51 mg

Protein12 gCholesterol16 mgDietary fiber5 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 1/2 high-fat meat, 2 fat.