Recipes: These grain-based dishes are great for your diet and budget

"Versatile main dishes that showcase grains can be rich in taste and kind to your food budget. And if you are trying to eat less meat, get in line you've got loads of company. Many are making a concerted effort to eat more grains, vegetables and fruit while reducing meat intake. For years, meat has been firmly entrenched in the American diets, but grain-based dishes can provide great flavors and textures."

"Barley, the grain that is featured in this dish, is one of our most nutritious grains; it contributes protein, thiamine and niacin. Barley also is a rich source of dietary fiber. For a vegan rendition use vegan yogurt and maple syrup instead of honey in the dressing and use olive oil instead of butter when sauteing the mushrooms. The dish is a main course salad and should be served at room temperature."

Many people are reducing meat and increasing grains, vegetables and fruit for health, flavor and cost savings. Grain-based dishes offer diverse flavors and textures and can serve as satisfying main courses. The barley and mushroom main-course salad highlights pearl barley’s protein, thiamine, niacin and dietary fiber. A vegan version replaces honey with maple syrup, yogurt with vegan yogurt and butter with olive oil. The salad is served at room temperature and yields four servings. Ingredients include pearl barley, yogurt dressing, olive oil, lemon, arugula, capers, herbs, mushrooms, garlic, fennel seeds and thyme, with toasted pumpkin seeds for garnish.

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