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25 + Whole Grain Recipes

1/24/2017

31 Comments

 
Learn all there is about some non-traditional whole grains. I'm sharing 25+ dietitians' best whole grain recipes so you can get to trying some new carbs! 
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​As a self-proclaimed foodie, I love finding new foods to try out. Whether it’s new recipes, a new piece of equipment, or just incorporating new food items into my diet, I usually make one of my yearly goals centered around trying new things in the kitchen. 
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I don’t know about you, but I love grains – pasta, bread, rice…could eat them every day! But there’s a lot of ancient grains & non-traditional grains that are gaining more & more popularity in the supermarket. As embarrassing as it is to say as a dietitian, I haven’t really ventured out more than quinoa.
 
Since the first month of 2017 is quickly coming to a close, I want to share some new-to-you whole grains & a great recipe roundup, so you can get to trying them out ASAP! Join me on my New Year’s journey to try all these awesome grains!
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Freekah Pilaf by Kroll's Korner
Freekah
Freekah is not your ordinary grain. After learning about the harvesting process of freekah, I’m dying to try it! This young grain undergoes “rubbing” & is then carefully set on fire to create a unique flavor, texture, & color. It’s very similar to wheat, but there is a slightly smokey flavor to it.
 
Thai Freekah Salad with Spicy Peanut Sauce by Street Smart Nutrition

Freekah Chicken & Cabbage Soup by Emily Kyle Nutrition
 
Freekah Pilaf by Kroll’s Korner

Freekah Stuffed Acorn Squash by Halsa Nutrition
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Summer Sorghum Bowl with Sweet Corn Succotash by Street Smart Nutrition
Sorghum
Sorghum is super resistant to environmental challenges that it may face during the growing process. It can withstand drought & it has a high heat tolerance. It is also a nutrition powerhouse providing iron, magnesium, thiamin, niacin, & vitamin B6. It is kind of crunchy, similar to wheat berries, & slightly sweet in taste. 
 
Summer Sorghum Bowl with Sweet Corn Succotash by Street Smart Nutrition

Sweet Potato Sorghum Salad by Street Smart Nutrition

Sneaky Veggie Sorghum Salad by The Kansas City Dietitian

Stir-Fried Thai Sorghum Bowl by Sharon Palmer, The Plant Powered Dietitian
 
Salted Decadent Chocolate Almond Butter Smoothie by Katie Cavuto, RD

Blackberry Ricotta Breakfast Sorghum by Nutrition Starring You

Roasted Root Vegetable Power Bowl by RDelicious Kitchen
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Honey Balsamic Chicken with Kale & Amaranth by Snacking in Sneakers
Amaranth
Amaranth has a beautiful golden hue & may just knock your socks off with its nutritional quality. This gluten-free grain has the highest protein quality of all grains, & has more than 3 times the average amount of calcium.  It’s also high in iron, potassium, phosphorous, & magnesium. Amaranth is also the only grain to contain vitamin C.
 
Honey Balsamic Chicken, Kale, & Amaranth by Snacking in Sneakers
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Farro Salad with Butternut Squash by Erica Julson
Farro
Farro was one of the first domesticated grains from the Fertile Crescent. It has a great nutty, earthy flavor & makes amazing salads & breakfast dishes.
 
Roasted Tomato, Farro, & Kale Salad by Euphoria Nutrition

Romain Charred Broccoli Salad with Grilled Chicken & Farro by Erica Julson

Farro Salad with Butternut Squash by Erica Julson

Spring Pea & Radish Farro Salad with Lemon Mint Vinaigrette by Nutritioulicious

30 minute Honey Dijon Salmon with Apple Farro by Dishing Out Health

Fall Farro Salad with Pomegranate Seeds and Maple Apple Cider Dressing by Chelsey of C it Nutritionally
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Coconut Millet Porridge by Create Kids Club
Millet
Millet is actually a seed that can be found in various colors – red, white, yellow, & gray. It’s gluten-free & is a good source of a lot of B-vitamins.  Millet is very mild in flavor, which makes it a very versatile ingredient.
 
Veggie Millet Skillet by Brittany Poulson of Your Choice Nutrition

Coconut Millet Breakfast Porridge by Create Kids Club
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Beef & Bulgur Meatballs by Dishing Out Health
Bulgur
Bulgur is pre-cooked & dried wheat. This means it only needs to be boiled for about 10 minutes. Can you say fast, nutritious food?!

Beef & Bulgur Meatballs in Pomegranate Sauce by Dishing Out Health
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Butternut Squash & Wheat Berry Salad by To Live & Diet in LA
Wheat Berries
Wheat berries are whole, unprocessed wheat kernels that offer lots of nutrition & crunch. They offer all the nutrients a whole grain can offer since they contain the germ, endosperm, & bran. 
 
Butternut Squash & Wheat Berry Salad by Whitney Tabaie of To Live & Diet in LA
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Savory Buckwheat Salad by Chard in Charge
Buckwheat
Buckwheat is more than just something you find in pancakes sometimes. It’s actually a cousin to rhubarb & not a kind of wheat at all, but its nutrient profile has caused it to be adopted into the grain family. It has a nice nutty flavor; just make sure you’re purchasing whole buckwheat.
 
Savory Buckwheat Salad by Chard in Charge
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Barley, Mandarin Orange, & Cranberry Salad by EmPowered Nutrition
Barley  
Barley may seem rather similar to other cereal grains in regards to caloric value & protein content, but it has higher levels of soluble fiber than wheat & rye. The soluble fiber found in barley can lower cholesterol levels, reducing the risk of heart disease. Barley also is an excellent source of insoluble fiber, which helps maintain digestive healthy & can protect against colon cancer.
 
Mushroom & Onion Barley by Nutritioulicious

Chicken Barley Stew by Call Me Betty
 
Barley Salad with Feta & Orange Shallot Vinaigrette by Erica Julson

Mushroom Kale Barley Stew by Erica Julson
 
Butternut Squash Kale Barley Salad by Sharon Palmer, The Plant Powered Dietitian

Barley, Mandarin Orange & Cranberry Salad by EmPowered Nutrition
*See recipe below

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Barley, Mandarin Orange, & Cranberry Salad

Ingredients:
  • 2 cups barley, cooked
  • ½ cup dried cranberries
  • 1 can mandarin oranges, drained & rinsed
  • ½ cup chopped walnuts
  • 2 T apple cider vinegar
  • 2 T olive oil
  • ¼ cup lowfat or part-skim feta cheese
  • Salt & pepper, to taste
 
Directions:
  1. Add the barley, cranberries, mandarin oranges, vinegar, olive oil, salt & pepper to a mixing bowl & gently toss.
  2. Add feta & toss again.
  3. Chill for 30 minutes before serving.
  4. Serve as side dish or yummy lunch option.
 
Serves 8
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31 Comments
Emily @Sinful Nutrition link
1/25/2017 01:16:06 pm

I've been trying to get myself to like grains more, so this post will definitely come in handy. Thanks for sharing!

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Emily
1/27/2017 04:37:36 am

Perfect! There's so many great things you can do with grains!

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Jodi @ Create Kids Club link
1/25/2017 02:39:58 pm

What an awesome round up with some amazing recipes! Thank you for including my Coconut Millet Breakfast Porridge!

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Emily
1/27/2017 04:38:11 am

No problem! Thank you for sharing :) your porridge looks so yummy!

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Deborah Brooks link
1/25/2017 03:39:48 pm

I love how versatile whole grains are and I try to incorporate them into all meals. Quite a delicious roundup

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Emily
1/27/2017 04:38:39 am

Me too! They're super versatile and yummy!

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Chrissy @ Snacking in Sneakers link
1/25/2017 04:11:32 pm

What a fabulous roundup! Thanks so much for including my honey balsamic chicken kale & amaranth. I can't wait to eat my way through the rest of this list!

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Emily
1/27/2017 04:39:10 am

Thanks for sharing it! I know, I can't wait either :)

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abbey sharp link
1/25/2017 06:42:07 pm

Well I'm sold!! All these recipes look ammmazing, and like me, I also LOVE testing with new foods! Yum

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Emily
1/27/2017 04:40:01 am

Right!? There's so many amazing recipes that were shared with me! Love testing new foods too :)

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Chrissy link
1/25/2017 07:28:52 pm

Yeah! I'm so glad I was familiar with a few of these! This is a great article and way to quickly learn about some new and alternative grain options.

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Emily
1/27/2017 04:40:53 am

Awesome! So glad this was interesting for you :)

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dixya @food, pleasure, and health link
1/25/2017 07:30:17 pm

im completely out of all grains so this post will definitely help me restock! thank you for putting this together.

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Emily
1/27/2017 04:41:25 am

Great! Perfect time to try new grains :)

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Christina Bauer link
1/26/2017 06:35:36 am

This is such a great roundup! Whole grains are so versatile and healthy and DELICIOUS that we can't forget about them :)

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Emily
1/27/2017 04:42:00 am

Thanks! I totally agree!! Whole grains are where its at! :p

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charlene pors link
1/26/2017 09:31:21 am

These all look amazing Emily! Gotta try more of these Whole Grain recipes! Thanks for including my Roasted Tomato, Farro, and Kale Salad! :)

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Emily
1/27/2017 04:42:37 am

Thanks for sharing it, Charlene! They all do look so yummy, can't wait to get trying them!

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Brittany link
1/26/2017 08:39:55 pm

This is a gold mine of a post! So many great recipes to try out. Thanks for including my veggie millet skillet recipe!

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Emily
1/27/2017 04:43:25 am

No problem, Brittany! Thank you! I thought it came together so nicely & will hopefully be helpful! :)

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Britany link
1/27/2017 09:08:23 am

Wow I didn't know amaranth was the highest quality protein of all grains! Such good info and amazing recipes!

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Betsy Ramirez link
1/27/2017 06:32:01 pm

I love all of those except amaranth. I can't get past the smell! Thanks for some great ideas to mix it up!

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Cara @ Street Smart Nutrition link
1/28/2017 11:11:06 am

Absolutely fabulous collection of recipes! Thanks for including mine, I hope it inspires folks to give some of these new, yet ancient, grains a try!

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Lauren Harris-Pincus link
1/30/2017 10:09:52 am

Thanks so much for including my Blackberry Breakfast Sorghum recipe! What a fantastic roundup :-)

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Emily
2/2/2017 04:13:21 pm

Thanks for sharing it with me, Lauren! Your recipe looks amazing!

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Amanda Spackman link
1/30/2017 11:38:36 am

Love the post, you've got me excited to do some grain experimenting. Thanks for including my chicken barley stew :)

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Emily
2/2/2017 04:14:05 pm

Yay! Glad you're going to experiment too! Thanks for sharing it with me :)

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Anne|Craving Something Healthy link
1/30/2017 06:56:19 pm

Great roundup! I can't decide which grain is my favorite :)

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Emily
2/2/2017 04:14:41 pm

Thanks Anne! I know, me either! They all seem so yummy :)

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Rebecca link
2/8/2017 08:33:16 am

great round-up! who isn't always looking for more whole grain recipes?!

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Marabeth link
3/29/2017 11:46:41 am

I LOVE this! Thank you so much for putting all these great recipes here - I can't wait to try some!!

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    ​Hey everyone! I'm Emily - a Registered Dietitian & food lover! I love sharing simple, tasty recipes & mindful nutrition tips here on my blog. You can browse my site for other services I offer & learn how to work with me :)
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