For those with diabetes, it can be challenging to come up with healthful meals. One simple step is to revamp the pantry and replace refined grains with whole grains such as barley, bulgur, quinoa and whole-wheat flour. Whole grains help improve blood glucose control and weight management, and they reduce the risk of health problems that often accompany diabetes, such as heart disease and high blood pressure.

On Saturday, take a 2.3-mile turn for diabetes awareness by joining the American Diabetes’ Step Out Walk, a free event at Kapiolani Park. Registration begins at 7 a.m.; the walk is from 8 to 11:30 a.m. Call the local office of the American Diabetes Association at 947-5979.

This week we offer whole-grain recipes to add variety to your meal plan. 

SLOW-COOKER MUSHROOM BARLEY RISOTTO

2 tablespoons olive oil
1 large Maui onion, finely chopped
Kosher salt and freshly ground black pepper, to taste
1 pound cremini mushrooms, sliced (may substitute portabella or button)
1-1/2 cups pearl barley
4 sprigs fresh thyme
1 large carrot, finely chopped
3 cups low-sodium vegetable broth
1-1/2 cups water
2/3 cup grated Parmesan (about 1 ounce)
1 tablespoon red wine vinegar
1/4 cup chopped fresh flat-leaf parsley

In large skillet over medium-high, heat olive oil. Add onions and salt and pepper to taste; cook, stirring occasionally, until lightly browned, about 5 minutes.

Add mushrooms and cook, stirring occasionally, until browned, about 2 minutes. Stir in barley and thyme and cook until barley is just golden, about 2 minutes.

Transfer to 6-quart slow cooker; add carrots, broth, and water. Cover and cook on HIGH until the liquid is absorbed and carrots and barley are tender, about 3 hours.

Discard thyme; stir in Parmesan and vinegar. Thin risotto with warm water to desired consistency, as needed.

Garnish with parsley; season to taste with salt and pepper. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 440 calories, 10 g fat, 2.5 g saturated fat, 5 mg cholesterol, 300 mg sodium, 76 g carbohydrate, 17 g fiber, 10 g sugar, 15 g protein

BULGUR WITH STEAK AND EDAMAME

2 tablespoons olive oil
2 teaspoons fresh Meyer lemon juice
1/2 teaspoon honey
1/2 teaspoon cumin
Kosher salt, to taste
1-1/2 cups cooked bulgur
1/2 cup cooked and shelled edamame
1/2 cup minced red bell pepper
4 tablespoons thinly sliced red onion
4 ounces grilled flank steak, sliced
Fresh parsley, for garnish

In small bowl, combine olive oil, lemon juice, honey, cumin and salt.

In large bowl, combine bulgur, edamame, red bell pepper and red onion. Add dressing; toss.

Top with steak. Garnish with parsley. Serves 2.

Approximate nutritional information, per serving (not including salt to taste): 420 calories, 20 g fat, 4 g saturated fat, 45 mg cholesterol, 55 mg sodium, 35 g carbohydrate, 9 g fiber, 4 g sugar, 25 g protein

COCONUT CURRY LENTIL STEW OVER QUINOA

2 tablespoons coconut oil
1 small onion, chopped
6 cloves garlic, minced
5 large tomatoes, chopped
1 cup water
1 (14-ounce) can coconut milk
1 tablespoon molasses
1/4 cup coconut flour (available at health food stores)
1 (4-inch) cinnamon stick
3 tablespoons curry powder
2 tablespoons ground coriander
2 cups red lentils (available at health food stores)
Salt and pepper, to taste
1 bunch cilantro, chopped
4 cups cooked quinoa, warmed

In large saucepan over medium, heat coconut oil. Add onion and garlic; cook and stir until onion has softened and become translucent, about 5 minutes. Stir in tomatoes; cook another 5 minutes. Add water, coconut milk, molasses, coconut flour, cinnamon, curry powder and coriander.

Simmer over medium-high heat; stir in lentils and cook until just tender, 10 to 15 minutes. Stir frequently to keep lentils from sticking. Be careful not to overcook; lentils should be tender but hold their shape.

Once lentils are done, season to taste with salt and pepper; stir in chopped cilantro. Serve over bed of quinoa. Serves 8.

Approximate nutritional information, per serving (not including salt to taste): 460 calories, 17 g fat, 13 g saturated fat, no cholesterol, 35 mg sodium, 61 g carbohydrate, 9 g fiber, 8 g sugar, 19 g protein