Multi-grain foods are good for our health, but many of us don't venture into cooking with them. To help us work them into our diet, Ramsay Wharton is cooking up some delicious, "Multi-grain 101" recipes from the Sub-Zero/ Wolf showroom. It's the focus of today's KGMB9 / HMSA Sunny Side Up.

Chef Sharon Kobayashi of Akamai Foods creates a special Sunrise Multi-grain Mix for healthy baking. The multi-grain ingredients are available at local and specialty grocerers. Use the Sunrise Multi-grain Mix to create healthy fruit muffins, pancakes, cinnamon rolls and more.

Akamai Foods specializes in healthy convenient foods made with whole foods and local ingredients, with no artificial ingredients. A variety of products are available online and at the Saturday Farmers’ Market at Kapiolani Community College from 7:30-11 a.m.

Akamai Foods’ oatcakes can also be found in the refrigerated sections at Down to Earth Natural Foods, select Times Supermarkets, Costco Hawaii, Kale’s Natural Foods, and KTA Superstores. They are also sold individually at select Seattle’s Best Coffee and 7-Eleven locations, Castle Medical Center, and Kulia Grill at the UH John A. Burns School of Medicine. 

Related Links:

http://www.akamaifoods.com/ - Akamai Foods

http://www.hmsa.com/eat/ - HMSA Eat Healthy Campaign

http://www.truestarhealth.com/Notes/1774000.html - More multi-grain recipes online

Sunrise Multi-grain Mix (yield = approx. 8 C)

2 C All purpose flour
2 ½ C White whole wheat flour (substitute spelt flour)
2 C Oat flour
½ C Barley flour
½ C chickpea flour (substitute fava bean flour)
½ C amaranth flour (substitute soy or corn flour)
2 tsp baking soda
2 T baking powder
2 tsp salt
1/3 C sugar

1. Combine all ingredients, mix well.
2. Sift mixture, transfer to an airtight container or ziplock bags.
3. Store in a cool location for up to 3 months.

*This recipe is easily doubled – use large paper bags for mixing
and sifting if you don’t have a extra large mixing bowl.

Multi-grain Fruit Muffins (yield = 6 muffins)

2 C Sunrise multi-grain mix
½ tsp cinnamon
2 each egg, extra large
3 T agave syrup
2 tsp vanilla extract
2 T oil - extra light olive oil, grape seed or nut oil (like macadamia)
½ C buttermilk, or low fat milk
1 C Banana, diced 1/4" (*substitute: blueberries, diced mango or apple)

1. Pre-heat oven to 375˚F, reserve ¼ C fruit for garnishing tops.
2. Prepare muffin tin by lining / spraying with non-stick spray.
2. Mix cinnamon into dry mix, combine wet ingredients except fruit.
3. Add wet ingredients to dry mix, stirring till just combined.
4. Gently fold in remaining fruit, and fill muffin cups evenly with batter.
5. Evenly distribute remaining fruit on tops of muffins.
6. Bake for approx. 25 minutes or until golden brown and toothpick comes clean.

* For a heartier muffin, add ¼ - ½ C nuts (unsalted, chopped and toasted).
Substitute 2 tsp pumpkin pie spice for the cinnamon to spice it up.

Nutritional facts per serving (daily value): Calories 263kcal; Protein 7g (14%); Total Fat 8g (12%)(Sat. 1g (6%)); Chol. 71mg (24%); Carb. 39g (13%); Fiber 3g (12%); Sugars 15g; Calcium 113mg (11%); Iron 2mg (10%); Sodium 471mg (20%)

Multi-grain Biscuits (makes 7)

2 1/4 C Sunrise multi-grain mix
2 T butter, unsalted (1 oz)
1/4 C low fat ricotta cheese
1 C Buttermilk

1. Pre--heat oven to 450˚F, spray baking pan with cooking spray.
2. Cut cold butter into mix until butter pieces are about pea size
3. Add ricotta cheese and buttermilk and mix till dough just comes together.
4. Between 2 sheets of plastic wrap, roll dough out to 1" thickness.
5. Uncover top layer of wrap, cut into 6, 2 1/2" round biscuits.
6. Place biscuits on baking sheet about 1/2" apart.
7. Bake for approx. 15-20 minutes or until golden brown.

*tip: dip cutter into flour before each cut to prevent sticking.

Nutritional facts per serving (daily value): Calories 182kcal; Protein 6g (13%); Total Fat 5g (8%)(Sat. 3g (14%)); Chol. 13mg (4%); Carb. 27g (9%); Fiber 2g (10%); Sugars 5g; Calcium 141mg (14%); Iron 1mg (8%); Sodium 459mg (19%)

Quick multi-grain Cinnamon Rolls (makes 4 rolls)

2 C Sunrise multi-grain mix
2 T oil - suggest nut oil like macadamia or extra light olive oil
1 tsp cinnamon
3 T sucanat
2 tsp agave syrup (or honey)
2/3 C low fat milk

1. Pre-heat oven to 425, spray cast iron skillet or small baking pan with cooking spray.
2. Mix cinnamon, sucanat and agave syrup. Set aside.
3. Combine mix with oil and milk.
4. Roll out dough between 2 sheets of plastic wrap to 10" x 6" rectangle.
5. Remove top layer of plastic, and spread filling, leaving 1/2" edge on one shorter side.
6. Gently pat filling into dough, and start rolling from the other shorter side.
7. Roll up by pulling the plastic wrap up and over (like sushi), patting in ends.
8. Wet a serrated knife and hands for easier handling.
9. Gently cut roll into 4 equal pieces, and place cut side up in skillet or pan.
10. Bake for 15 minutes or until golden brown, and slightly puffed in the center.

Nutritional facts per serving (daily value): Calories 305kcal; Protein 8g (15%); Total Fat 9g (14%)(Sat. 1g (5%)); Chol. 2mg (1%); Carb. 46g (15%); Fiber 4g (17%); Sugars 13g; Calcium 173mg (17%); Iron 2mg (13%); Sodium 657mg (27%)

Multi-grain pancakes (yields approx. 4 servings of 2 pancakes)

2 C Sunrise multi-grain mix
2 each egg
1 T oil
2 tsp vanilla extract
2 C low fat buttermilk or milk

1. Pre-heat non-stick griddle to 300, or non-stick pan on medium heat.
2. Combine all ingredients, stirring until just incorporated.
3. Portion into 4 oz (1/2 C) pancakes.


Nutritional facts per serving (daily value): Calories 320kcal; Protein 14g (27%); Total Fat 9g (14%)(Sat. 2g (10%)); Chol. 111mg (37%); Carb. 45g (15%); Fiber 4g (15%); Sugars 11g; Calcium 273mg (27%); Iron 3mg (15%); Sodium 803mg (33%)

Egg white frittata (yields 6)

1 ½ C Egg substitute (or egg whites)
2 each Turkey breakfast sausage patties, crumbled and browned
1/3 C flat leaf chives (nira), minced
12 each small cherry tomatoes, halved (or 6 large, quartered)
¼ tsp salt (or to taste)
¼ tsp pepper (or to taste)
½ C reduced fat sharp cheddar cheese

1. Pre-heat oven to 350°F.
2. Liberally spray a muffin tin with non-stick spray or use a silicon muffin pan
(don’t spray silicon baking pans).
3. Combine ingredients, except the cheese.
4. Pre-heat a non-stick skillet on medium-low.
5. Cook stirring constantly, till begins to thicken.
6. Remove from heat, quickly stir in the cheese.
7. Immediately portion into muffin cups.
8. Bake for approx. 15-20 minutes, or until slightly puffed and pulling away from edges.

Note: this makes an easy and portable filling for the biscuits.

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