Utilizing Whole Grains

For easy reference, here’s a list of whole grains commonly consumed as part of The Mediterranean diet:

  1. Barley: Often used in soups and stews.
  2. Bulgur Wheat: A staple in Middle Eastern cuisine, used in dishes like tabbouleh.
  3. Farro: An ancient grain with a nutty flavor, great in salads and soups.
  4. Whole Wheat: Used in bread, pasta, and other baked goods.
  5. Brown Rice: A versatile grain, used as a side dish or in risottos.
  6. Oats: Commonly consumed as oatmeal or in granola.
  7. Quinoa: Although technically a seed, it’s used as a grain and is excellent in salads or as a side dish.
  8. Freekeh: A young, green wheat that’s roasted and cracked, used in pilafs and salads.
  9. Millet: A small, round grain, often used in porridge or pilaf.
  10. Rye: Used in bread and other baked goods.

Overall, as you can see, in the Mediterranean diet, whole grains are celebrated not just for their health benefits but for the depth and variety they bring to meals. Each grain tells a story of ancient fields and meals shared across generations. By exploring this world beyond wheat, you’re not just diversifying your diet; you’re connecting with a rich culinary heritage and enjoying some of the healthiest, most wholesome foods the Mediterranean has to offer.