Mixed Grain Loaf With Spinach (Ornish)

I remember when my mother first started exploring healthier cooking options. It was the late 80s, and the air was thick with experimentation – some successes, some spectacular failures. This mixed grain loaf, inspired by Dr. Dean Ornish’s approach, was definitely one of the winners. The hearty, earthy flavors, punctuated by the freshness of spinach and the sweetness of marinara, became a comforting staple in our home. Even as a kid, I appreciated its wholesome goodness, especially slathered with (don’t tell Mom!) a generous dollop of ketchup. It was, and remains, a testament to the fact that healthy food can be utterly delicious.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 1 hour 5 minutes
• Servings: 4
• Yield: 1 loaf
• Dietary Type: Vegetarian, Heart-Healthy

Ingredients

• 1 cup bulgur
• 1 cup quick-cooking oatmeal (not instant)
• 2 cups vegetable broth
• 2 cups day-old whole grain bread, diced
• 1 cup diced onion
• 1 (10 ounce) package frozen chopped spinach, thawed
• 1/2 cup liquid egg substitute
• 1/2 cup minced parsley
• 1 teaspoon minced garlic
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1/2 cup non-fat marinara sauce

Equipment Needed

• Large bowl
• 9×5 inch loaf pan
• Measuring cups and spoons

Instructions

1. Preheat your oven to 450 degrees F (232 degrees C).

2. In a large bowl, combine the bulgur and quick-cooking oatmeal.

3. In a saucepan, bring the vegetable broth to a boil. Once boiling, pour the hot broth over the bulgur and oatmeal mixture.

4. Cover the bowl and let it stand for 8 minutes, allowing the grains to soften and absorb the broth. This step is crucial for achieving the right texture in the final loaf.

5. Add the diced bread, diced onion, thawed spinach (make sure to squeeze out any excess water from the spinach!), liquid egg substitute, minced garlic, salt, and black pepper to the bowl with the softened grains.

6. Gently blend all the ingredients together until well combined. Be careful not to overmix; you want the mixture to be incorporated, but still retain some texture.

7. Spoon the mixture into a 9×5-inch loaf pan. If your loaf pan is not non-stick, lightly spray it with cooking oil to prevent the loaf from sticking.

8. Evenly spread the non-fat marinara sauce over the top of the loaf.

9. Bake in the preheated oven for approximately 35 minutes, or until the loaf is firm to the touch and hot throughout. A toothpick inserted into the center should come out clean.

10. Remove the loaf from the oven and let it stand in the pan for 15 minutes before serving. This allows the loaf to firm up a bit, making it easier to slice.

Expert Tips & Tricks

• Squeeze, squeeze, squeeze! Seriously, make sure you get as much water as possible out of the thawed spinach. Excess moisture will result in a soggy loaf.
• If you like a more intense flavor, sauté the onions and garlic in a little vegetable broth until softened before adding them to the mixture. This will mellow their sharpness and bring out their sweetness.
• Don’t have day-old bread? You can lightly toast fresh bread in the oven to dry it out a bit before dicing it.
• For a richer flavor, consider using a homemade vegetable broth. The depth of flavor will significantly enhance the overall taste of the loaf.
• If you are concerned about the loaf sticking to the pan, line the pan with parchment paper, leaving an overhang to easily lift the loaf out after baking.

Serving & Storage Suggestions

This Mixed Grain Loaf with Spinach is delicious served warm or at room temperature. It’s fantastic as a main course served with a side salad or steamed vegetables. It also makes a great sandwich filling.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, you can microwave individual slices for about 30-60 seconds, or warm the entire loaf in a preheated oven at 350 degrees F (175 degrees C) for about 10-15 minutes.

For longer storage, you can freeze the loaf for up to 2 months. Wrap it tightly in plastic wrap and then in aluminum foil. Thaw overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	289.7 kcal	N/A
Calories from Fat	37 g	13%
Total Fat	4.2 g	6%
Saturated Fat	0.8 g	4%
Cholesterol	0.3 mg	0%
Sodium	416 mg	17%
Total Carbohydrate	51.7 g	17%
Dietary Fiber	11.6 g	46%
Sugars	5.8 g	N/A
Protein	15.4 g	30%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Gluten-Free: Use gluten-free quick-cooking oats and gluten-free bread crumbs. You can also substitute the bulgur with quinoa or brown rice.
• Spice it Up: Add a pinch of red pepper flakes or a dash of hot sauce to the mixture for a little kick.
• Vegetable Variations: Feel free to substitute other vegetables for the spinach. Diced carrots, zucchini, or bell peppers would all work well.
• Herb Variations: Experiment with different herbs. Dried oregano, basil, or thyme would all complement the flavors of the loaf.
• Add Cheese (if not strictly Ornish): While Dr. Ornish’s diet often restricts cheese, a sprinkle of low-fat Parmesan on top before baking can add a delicious savory note if you are not following a strict plan.

FAQs (Frequently Asked Questions)

Q: Can I use instant oatmeal instead of quick-cooking oatmeal?
A: No, instant oatmeal will become too mushy and won’t provide the same texture as quick-cooking oatmeal.

Q: Can I make this loaf ahead of time?
A: Yes, you can prepare the loaf a day in advance and store it in the refrigerator until you are ready to bake it. Add about 10 minutes to the baking time.

Q: My loaf is browning too quickly on top. What should I do?
A: Tent the loaf loosely with aluminum foil to prevent it from browning too much.

Q: Can I use fresh spinach instead of frozen?
A: Yes, you can use about 1 pound of fresh spinach. Make sure to steam or sauté it until wilted before chopping and adding it to the mixture.

Q: What is liquid egg substitute?
A: Liquid egg substitute is a pasteurized egg product made from egg whites. It’s a lower-cholesterol alternative to whole eggs. It can usually be found in the refrigerated dairy section of most supermarkets.

Final Thoughts

This Mixed Grain Loaf with Spinach is more than just a recipe; it’s a testament to the power of wholesome ingredients and thoughtful cooking. It’s an invitation to embrace a healthier lifestyle without sacrificing flavor or enjoyment. I encourage you to try this recipe, experiment with variations that suit your taste, and share the joy of delicious, nourishing food with your loved ones. Pair it with a simple green salad and a glass of crisp white wine for a truly satisfying and balanced meal. Don’t hesitate to leave a comment below and let me know how it turns out for you!