Seamlessly Integrating Whole Grains

Starting the Day Right

  • Breakfast is a perfect time to introduce whole grains. Options range from a warm bowl of oatmeal or teff porridge to whole grain pancakes and breads for toast.
  • Experiment with ancient grains like amaranth in porridges, offering both nourishment and comfort.
  • Whole grain cereals or muesli with fresh fruits can provide a quick, nutritious start.

Whole Grains in Salads and Soups

  • At lunch, make grains like quinoa or bulgur the backbone of vibrant salads, mixed with fresh vegetables, herbs, and a zesty dressing.
  • Barley and farro are perfect for adding substance and heartiness to soups.
  • Utilize leftovers from dinner in creative lunch bowls or wraps using whole grain wraps or breads.

Inventive Snacking

  • Move beyond typical snacks and embrace options like homemade whole grain granola bars, spiced popcorn, or whole-grain crackers with hummus.
  • Whole grain muffins or yogurt parfaits with whole grain granola offer satisfying and healthy snack choices.

The Dinner Table

  • Make whole grains the star of your dinner table. Pair grilled fish or roasted vegetables with sides like millet or freekeh.
  • For a comforting meal, try a risotto-style dish using farro or barley, cooked slowly with broth and herbs.
  • Explore international dishes that incorporate whole grains, such as Mediterranean-inspired stuffed peppers with bulgur or Middle Eastern pilafs.

Whole Grain Desserts

  • Incorporate whole grains into desserts for a healthier twist. Use whole grain flour in baking cookies or cakes, or try making rice pudding with brown rice.
  • These dessert options not only satisfy the sweet tooth but also add the nutritional benefits of whole grains.