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Healthy Whole-Grains Recipes and Cooking Tips

Featured Recipes

Brown Rice & Tofu Maki

Maki is the Japanese name for the “sushi rolls” favored by many. Short-grain rice is full of amylopectin, a sticky starch, which gives it its characteristic chewiness.

» Brown Rice & Tofu Maki

Sugar Snap Pea & Barley Salad

You get two sides in one with this dish—whole-grain barley along with crisp matchsticks of vitamin- and fiber-rich snap peas. Serve with roasted or grilled salmon or chicken.

» Sugar Snap Pea & Barley Salad

Fresh Herb & Lemon Bulgur Pilaf

This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon.

» Fresh Herb & Lemon Bulgur Pilaf

Savory Millet Cakes

In this recipe, millet is cooked to a polenta-like consistency with shredded vegetables, lemon zest and grated cheese, shaped into patties and browned in a skillet. The result is a unique pancake that's a little crunchy on the outside and creamy inside. Try them as a side dish with chicken or fish for dinner or over mixed greens for lunch.

» Savory Millet Cakes

Spring Chicken & Barley Soup

You might think of barley as an addition to hearty, wintery soups, such as mushroom-barley or beef-barley soup, but it also works well in lighter soups like this one with chicken, asparagus and peas.

» Spring Chicken & Barley Soup

Toasted Quinoa Salad with Scallops & Snow Peas

This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.

» Toasted Quinoa Salad with Scallops & Snow Peas

Multi-Grain Mushroom Pilaf

Nutty-tasting grains, such as wild rice, barley and wheat berries, make this simple side-dish pilaf so much more than the sum of its parts. Since the wild rice cooks faster than wheat berries and hulled barley, presoak the longer-cooking grains to make the cooking times compatible. If you would like to add fresh mushrooms, quickly sauté them and stir them into the cooked pilaf. Or try this flavor variation: Omit dill and substitute 1 teaspoon lemon zest for lemon juice. Stir in 1/2 cup grated Parmesan cheese just before serving.

» Multi-Grain Mushroom Pilaf


Great whole-grain recipes to improve your health deliciously at every meal.

Whole grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients and are also rich in carbohydrates, the body’s main fuel supply—no wonder we need to eat more grains. In fact, the 2005 USDA Dietary Guidelines recommend that adults consume around six ounces of grains daily, and that we make half those grains whole. Brown rice just recently joined the ranks of healthful whole grains recognized by the U.S. Food and Drug Administration. Start your day with whole-grain muffins or yogurt topped with granola; try hearty salads with wheat berries or quinoa; swap out white rice or potatoes for sides of brown rice at dinner tonight.

More good news: you’ll feel fuller longer, since whole grains and fiber take longer to digest. And research shows that filling up on high-fiber foods may help you to prevent weight gain—or even encourage weight loss. Try one of our barley recipes, quinoa recipes, brown rice recipes or bulgur recipes for your next meal!

Healthy Barley Recipes

This convenient alternative to traditional stovetop risotto...
This sophisticated take on creamy mushroom soup is rich...
Nutty-tasting grains, such as wild rice, barley and wheat...
You might think of barley as an addition to hearty, wintery...
You get two sides in one with this dish—whole-grain barley...

Healthy Brown Rice Recipes

Rice on the grill? Absolutely, and by the time it's...
Maki is the Japanese name for the “sushi rolls” favored by...
Southwestern flavors star in this potluck-perfect salad.
You can vary the filling by substituting robust mustard...
This satisfying supper is a great way to use up leftover...

Healthy Bulgur Recipes

Cinnamon and allspice infuse this pilaf with a subtle...
This pilaf, made with nutty bulgur, gets plenty of bright...
Bulgur and lamb are flavored with mint and cumin in a...
Based on a traditional Lebanese Lenten dish, this recipe...
Serve this tart, parsley-dominated tabbouleh at your next...

Healthy Farro, Kasha and Millet Recipes

Here we stir fresh parsley and crunchy pistachios into...
Here farro stands in for rice in a risotto-like dish, full...
Earthy kasha pairs up with orzo in this quick and tasty...
These high-fiber veggie burgers get added body and a...
In this recipe, millet is cooked to a polenta-like...

Healthy Oats Recipes

Full of oats, nuts and raisins, these chewy oatmeal raisin...
Toasting the oats for this hearty muffin enhances their...
The secret to keeping granola nutritious, yet tasty, is in...
This honey-oat bread has a pleasant flavor and divinely...
Traditional waffles are a butter-laden, high-carb...

Healthy Quinoa Recipes

Stir in your favorite jarred salsa for extra zing. Also...
The vibrant colors of this salad—orange, red, black and...
Cilantro, lime and scallions lend a bright finish to...
This scallop-studded quinoa salad gets an exciting texture...
Quinoa, a super food from South America, is packed with...

Healthy Wheat Berries Recipes

This warming whole-grain porridge pairs cooked wheat...
Freshly squeezed lemon juice adds a bright note to this...
Here, wheat berries are cooked with maple-sweetened, spiced...
For this sweet and tart salad, wheat berries are blended...
This rib-sticking chili offers a hearty mix of wheat...

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