Healthy recipes using whole grains and cereals

Eating healthy becomes much easier when you're full and energized. These nutritious meals and baked goods feature healthy whole grains (oats, buckwheat, spelt, whole wheat, and more) to help you gain energy.

Roasted Garlic and Herb Spread Sandwich

A delicious and healthy sandwich made with whole-grain bread and a spread of baked garlic and fresh herbs. You can make these sandwiches for a snack or as an appetizer at a holiday table. The combination of ingredients is quite unusual. Oven-roasted garlic not only gives it a soft texture but also a milder flavor, which, when combined with herbs and cheese, becomes amazing. Toast the sandwiches in the oven using the broiler setting until they're covered in a cheesy crust, and enjoy.

Oatmeal with corn

Oatmeal doesn't have to be sweet; it works well in savory dishes. Risotto, an Italian dish typically made with Arborio rice, can also be made with steel-cut oats—a healthy and comforting version. Serve it for dinner with grilled shrimp or catfish.

Cajun Spelled

Spelt is a type of wheat that's unfairly underused in many people's daily diets. Yet, it makes a truly amazing side dish. When cooked, spelt grains acquire a pleasantly firm texture and a warm, nutty flavor. This flavor is perfectly complemented by Cajun seasoning. Cook the spelt ahead of time, then combine it in a skillet with sautéed vegetables, seasoning, and Canadian bacon. Unlike regular bacon, it's lower in fat and more ham-like. The resulting dish is quite interesting, combining vibrant flavors and contrasting textures.

Wholegrain spelt porridge with small pasta

Make a whole-grain dish—a salad made with dense, nutty farro. It's available in bulk at grocery stores and health food stores, as well as in packaged whole grains.

Soft oatmeal cookies with raisins

Soft oatmeal cookies are baked from a mixture of wheat flour and rolled oats. Some of the butter is replaced with apple butter, which is essentially spiced apple butter. It gives the cookies a light moistness and a wonderful aroma. Stir the soaked raisins into the finished dough and bake.

Wheat porridge with walnuts and dried cherries

Whole durum wheat is the healthiest and most popular among those who follow a healthy diet. Although it takes longer to cook than other grains, the results are worth it. Its incredible texture, beneficial properties, and exquisite flavor are enhanced by additional ingredients, including walnuts, juicy celery, dried cherries, and fresh herbs.

Pumpkin cookies with whole grain flour

The key ingredient in these sweet, savory, and high-fiber cookies is whole-wheat pastry flour. It's made from softer wheat than regular whole-wheat flour, resulting in a soft, light cookie texture.

Whole grain pizza with salami and mozzarella

Even a sausage pizza can be made healthy and low-calorie. Just a few thin slices of salami on whole-grain crust give the pizza the same salty and vibrant flavor as richer toppings, but without the extra calories and fat.

Barley porridge with small pasta

This dish is made with hulled barley, which, unlike its relative pearl barley, undergoes less processing and contains more nutrients and dietary fiber. It takes a long time to cook, but the end result is a delicious porridge with firm, crisp grains. Finely chopped spaghetti makes a delicious accompaniment to the barley. Add it 15 minutes before the end of cooking and simmer in chicken broth with onions sautéed in butter. This small amount of extra ingredients will infuse your barley porridge with a rich flavor. Serve as a standalone dish or as a side dish with meat and gravy.

Banana muffins with walnuts and bran

It's believed that adding bran to any baked good instantly makes it much healthier and more dietary. You can enjoy these muffins without guilt, as they're filled not only with healthy bran flakes but also with fiber-rich whole grain flour and fruit, which impart a natural sweetness. Low-fat sour cream is used in the batter. The muffins are amazing, bursting with the delicious flavor and aroma of banana, which is harmoniously complemented by walnuts, cinnamon, and a pinch of nutmeg.

Whole Grain Wheat Freekeh with Three Herbs

Freekeh is made from wheat that's harvested young, while the grains are still soft, and then roasted. It originates from the Middle East, where it's often used in delicious side dishes. When cooked, it develops a pleasantly chewy texture from its firm grains, and its nutty flavor with subtle smoky notes comes through. Boil the freekeh and toss with onion, lemon juice, olive oil, and three types of aromatic herbs. Basil, dill, and parsley are excellent flavor combinations for this side dish.

Flatbread with baked zucchini, hummus, arugula, goat cheese and almonds

This quick appetizer with succulent greens and zucchini is filling, nutritious, and bursting with vibrant flavors and textures. Top toasted whole-grain flatbreads with hummus, then top with baked zucchini slices, fresh arugula, creamy goat cheese, and crunchy chopped almonds. This Mediterranean-inspired appetizer is perfect for both a hearty snack and a glass of wine.

Quinoa with shiitake mushrooms and baby peas

Quinoa, a well-known grain among health food enthusiasts, surpasses rice and other grains in nutritional value. This porridge with mushrooms and bright green peas has a pleasant texture and looks quite appetizing. To enhance the flavor, you can use chicken broth instead of water for cooking the quinoa, adding grated lemon zest. A few fresh herbs will not only enhance the finished presentation but also add a fresh touch.



We recommend

Low-fat apple pancakes

Soft, sweet, high-fiber, and low-fat, these pancakes make the perfect breakfast. To avoid baking multiple servings, try this recipe. One large pancake can be served straight from the pan, if desired. The apples are pre-fried with sugar, then topped with the pancake mix and baked in the oven. The finished dish can be dusted with powdered sugar or drizzled with maple syrup.

Energy bars with figs and walnuts

These energy bars are especially good thanks to their chewy, lumpy texture. They're rich in fiber, and cinnamon and ground ginger add a tangy, flavorful touch.

Healthy risotto

This healthy risotto is made with a mixture of brown rice and pearl barley, which makes a great substitute for traditional starchy rice, adding fiber and a pleasant nutty flavor. It's also loaded with vegetables and mushrooms, while low-fat cream cheese gives it a wonderfully creamy texture without the extra calories. Before preparing the risotto, cook the brown rice and pearl barley until half-cooked, then combine with the other ingredients to infuse the flavors. It's perfect as a vegetarian main dish or as a side dish for meat.

Oven-baked chicken on a bed of brown rice

This whole-grain, protein-rich dish is easy to prepare. Try using chicken thighs—they're inexpensive and stay juicy when baked with rice.

Whole grain oatmeal waffles

This waffle recipe uses yeast dough, so start mixing it the night before and refrigerate it overnight. In the morning, add the remaining ingredients and cook in a non-stick electric waffle iron. The waffles are light and crispy on the outside, with a rich flavor from the whole-wheat flour and oats. Serve warm with fruit, syrup, or yogurt.

Mediterranean Spelt Salad

Spelt salads are a common dish in Italian, and especially in regional Mediterranean cuisine, and you can try them at a home-cooked trattoria. They are very nutritious and filling, and can be served as a side dish with meat or as a main course. Combine cooked spelt with fresh bell peppers, blanched green beans, herbs, olives, and crumbled Parmesan cheese, and drizzle with a vinaigrette. You're sure to appreciate the vibrant appearance and equally vibrant flavor of this healthy salad.

Whole grain chocolate chip cookies

Even chocolate chip cookies can be made healthier and more diet-friendly by baking them with a mixture of whole-wheat flour and ground oats, which also adds fiber. Some of the butter can be replaced with applesauce. It adds a touch of moistness to the cookies, making them soft on the inside and slightly crisp on the outside. This recipe yields a ton of delicious cookies; bake them in batches, letting the baking sheets cool completely between each batch. Treat your friends and family; they'll never guess they're diet-friendly.

Brown rice with mushrooms and kimchi

Kimchi, a Korean dish made from fermented vegetables, most often napa cabbage, contains numerous beneficial micronutrients and probiotics whose properties rival those of yogurt. Healthy eaters should regularly include this dish in their diet. Besides being healthy, it's also delicious and light. A great option is to combine kimchi with boiled brown rice and fried shiitake mushrooms. The resulting dish is low in calories, yet filling, and has an exotic Asian flavor.

Healthy Spelt Fried Rice

Spelt has recently become increasingly popular among healthy eaters. Cooking softens the grains, but retains their much-loved firmness. Spelt is used in porridges, soups, salads, and is also used as a rice substitute. This recipe is one such example. It uses boiled spelt along with all the traditional ingredients of Chinese fried rice: vegetables, spices, sprouts, and fried eggs. The dish is prepared using the stir-fry technique, stirring frequently, so prepare all the ingredients in advance and place them near the stove to avoid distractions.

Khorasan wheat in marinara sauce

Khorasan wheat, or kamut, differs from regular wheat in its longer, golden grain. It takes a long time to cook, but develops a pleasantly firm texture and a warm, nutty flavor and aroma. Additionally, Khorasan wheat is rich in protein and vitamins, and contains significantly more fiber (10 grams per serving) than other grains. To serve it deliciously, simply boil it, mix it with Italian marinara sauce, and sprinkle with grated Parmesan cheese. The sauce is very easy to make, and you can even make it yourself. Combine canned tomato puree with sautéed garlic, add basil, and simmer until the flavors meld and the sauce thickens.

Greek Whole Grain Meatloaf

This Mediterranean-style meatloaf is filled with ground beef, bulgur, and pine nuts, giving it the fiber-rich, whole-grain feel. Fried onion paste, along with a bouquet of spices like cumin, cinnamon, and allspice, imparts a wonderful aroma. All ingredients are mixed with the ground beef and baked in a baking dish in the oven. Serve the meatloaf with a light summer cucumber and tomato salad, which gets a new twist with fresh mint instead of the usual parsley.

Whole grain pancakes with apples

Treat your loved ones by adding a twist to your weekend breakfast with these unusual apple-studded pancakes. The fruit and whole-grain flour add fiber and are much healthier than regular pancakes. Whole-grain flour also makes the batter denser and imparts a light, delicious aroma with woodsy notes. Pre-cook the apples in the microwave to soften them, then arrange them on the pancakes while frying, drizzling a small amount of batter over them, but not completely covering them, allowing the apples to peek through. This will ensure your pancakes are crisp, delicious, and have a unique flavor and appearance.

Whole grain porridge for breakfast

Make porridge from a mix of whole grains and cereals to get the best and healthiest breakfast. In the evening, combine any unprocessed rice, steel-cut oats, pearl barley, and wheat groats in a rice cooker. Add orange peel, cinnamon stick, brown sugar, and dried fruit, then cover with water. Set the rice cooker so you wake up to hot, aromatic porridge. The mix of grains gives it a creamy texture with firm bites. Dried fruit adds a natural sweetness. Serve sprinkled with nuts and drizzled with maple syrup or milk.

Quinoa with greens

Quinoa is rich in protein and micronutrients, many times higher than other grains. Include this grain in your healthy diet, and it makes an excellent substitute for rice or wheat cereals. Before cooking, rinse the grain thoroughly to avoid a bitter taste. Cook it in chicken broth with lemon juice for a richer flavor. Season the cooked quinoa with a mixture of olive oil, lemon juice, and chopped herbs. The citrus flavor and bright, juicy greens make this dish an excellent side dish for fish, shrimp, and any other seafood.

Chicken Soup with Dumplings and Quinoa

This soup is packed with protein and fiber thanks to quinoa, white beans, and whole-wheat dumplings. It's also loaded with vegetables—onions, carrots, celery, green beans—and tender chicken breast. A few tricks will help this soup cook faster. First, use canned white beans. Second, instead of forming individual dumplings, simply strain the dough through a colander. The dough will fall into the simmering soup in small chunks, perfectly matching the size of the beans. And for a more appetizing soup, use black or red quinoa, which doesn't overcook as much as white.

Barley porridge with green peas and bacon

This fiber-rich, hearty side dish makes a great addition to any meal. It's made with hulled barley and topped with fried onions and green peas, while fried bacon adds a deeper flavor and a delicious aroma. Hulled barley is considered a whole grain, offering a healthier alternative to other grains, but it also takes longer to cook. If desired, you can substitute pearl barley, which is equally healthy and firm in texture but lower in fiber. Add a refreshing twist of lemon juice and finely chopped dill to the finished side dish.

Chili cutlets with beans and bulgur

These delicious and healthy patties, rich in protein and fiber, are a cross between Middle Eastern falafel and Mexican chili with beans. In addition to beans, they also use bulgur, a parboiled and dried wheat grain that has a nutty flavor and is a good source of plant-based protein and dietary fiber. Serve these patties as a main course with a salad and sour cream or as an appetizer.

Toasted Millet Tabbouleh Salad

Millet is one of the most delicate grains, and it can be prepared in three completely different ways: puffed, roasted and made into a fluffy pilaf (as in this recipe), or unroasted for a soft porridge. It's an excellent source of plant-based protein and is gluten-free. We love using it as a base for the Middle Eastern salad tabbouleh instead of the more traditional bulgur wheat.

Whole wheat penne pasta with cauliflower, raisins and pine nuts, Sicilian style

You can boost the nutritional value of any pasta dish by swapping out regular pasta for whole-wheat; this dish combines nutritious whole-wheat penne pasta with a savory, slightly sweet cauliflower sauce.

Quinoa salad with dried apricots, basil, and pistachios

This easy-to-make salad is rich in fiber (thanks to the quinoa and arugula) and bursting with flavor, harmoniously balancing sweet, tart, salty, and savory notes. Serve chilled. Crumbled goat cheese makes the perfect topping.

Wheat grains with rice and curry

Whole wheat grains are difficult to cook, so soaking them overnight makes cooking easier. This dish beautifully combines two grains: wheat grains and basmati rice, making it an indispensable side dish on the Indian table.

Whole grain quinoa with spicy green pasta

South American quinoa has been prized for its nutritional properties since ancient times. And as it spread worldwide, healthy eaters began to actively incorporate it into their daily diets, creating delicious and filling dishes and side dishes. One such interesting side dish is green quinoa. It's made by mixing quinoa with spinach paste, which belongs to the same family as quinoa and boasts equally beneficial properties. The paste also includes fresh cilantro, lime juice, garlic, and a mildly spicy jalapeño pepper. Add grated Parmesan or Mexican Cotija cheese at the end, and the flavor becomes simply luxurious.







Categories:

• 

  The best breakfast recipes
• 

  50 Easy and Quick Breakfasts to Make in a Hurry
• 

  5 Savory Snail Breakfast Bun Recipes
• 

  5 Unsweetened Oatmeal Recipes
• 

  50 Pancake and Waffle Recipes
• 

  Extravagant milkshakes for breakfast with
• 

  5 Sweet Oatmeal Recipes