Steel-cut oats are not as popular as they should be. This recipe will allow you to enjoy oats in a new way, using tropical flavors and textures not normally associated with oats. Steel-cut oats are very nutritious and have an incredible texture and taste, which is best described as "nutty" and is more intense in flavor than traditional rolled oats. The longer cooking time is an investment in flavor and texture and is well worth it.

Wheat berries deserve to be much better known. There are two main varieties grown in this country: white and red wheat. The red wheat is a winter crop and my preferred choice. This grain takes some time to cook but is packed with fiber, protein, vitamins and minerals, making it a very healthy choice for savory and sweet dishes.

In addition to the Mediterranean-style salad below, red winter wheat can be used to make a delicious, hearty, hot breakfast cereal, similar to oatmeal. It can also be used in other savory dishes such as stuffing. Whether savory or sweet, hard red wheat berries are a fabulous ingredient, one I hope you discover and use often.

Coconut-Scented Steel-Cut Oats with Tropical Fruit Salad

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2 cups cooked steel-cut oats (cooked per package directions)
1 cup organic coconut milk
1/2 cup organic plain yogurt
1/2 cup diced pineapple
1/2 cup diced mango
1 banana, sliced
1 orange, peeled and diced
2 tablespoons organic unsweetened coconut flakes

Add precooked steel-cut oats and coconut milk to a saucepan. Over low heat, stir to allow oats to absorb coconut milk. Let cool to room temperature. In a work bowl, gently mix yogurt, fruit and coconut flakes. Add fruit mixture over cooked oats in a bowl, then serve.

Number of servings: 4
Serving size: 1 cup
Active time: 20 minutes
Total time: 40 minutes

Per serving: 392 calories, 18.5 grams total fat (14.2 grams saturated), 2 milligrams cholesterol, 34 milligrams sodium, 51.7 grams total carbohydrates (8.2 grams dietary fiber), 9.4 grams protein.

Mediterranean Wheat Berry and Salmon Salad

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2 cups cooked hard red winter wheat berries
3 tablespoons extra-virgin olive oil
1 3-ounce wild salmon fillet, seasoned with 1 teaspoon herbes de Provence
1/2 cup sliced, canned artichoke hearts
1/4 cup sliced, jarred roasted red peppers
1/4 cup sliced, pitted assorted olives
1/4 cup sheep's milk feta cheese
1/2 cup halved grape or cherry tomatoes
kosher salt to taste
black pepper to taste

Bring 5 cups of water to a simmer in a saucepan. Add 2 cups of wheat berries, cover and cook for roughly 35 to 45 minutes. Can be made in advance.

In a nonstick sauté pan heated over medium high heat, add 1 tablespoon of olive oil and the salmon fillet; cook for 3 to 4 minutes on one side, then flip and cook for 2 minutes more. Remove from pan. Add all ingredients except salmon to a large work bowl and mix. Flake salmon on top of each serving.

Number of servings: 4
Serving size: 1 cup
Active time: 20 minutes
Total time: 30 minutes

Per serving: 294 calories, 16.4 grams total fat (3.6 grams saturated), 22 milligrams cholesterol, 293 milligrams sodium, 28.3 grams total carbohydrates (2.8 grams dietary fiber), 11.3 grams protein.