Grain-based dishes make delicious additions to a heart healthy diet, providing your body with fiber, nutrients and other essential elements needed to control its blood sugar levels.
Whole grains include all parts of the seed – bran and germ alike – while refined varieties have had key parts removed during processing. Look out for ingredients with “whole grain” stamped on them for healthy options.
1. Pumpkin Bread
Pumpkin bread is an ideal way to welcome fall, with its cozy warmth and satisfying crunchiness. This healthy version uses whole grain flour, natural sweeteners, maple syrup, and warm spices – perfect for breakfast, snacks or dessert!
To create this delicious pumpkin bread, first preheat your oven to 350degF and lightly grease two 8 1/2″ x 4 1/2″ loaf pans.
Beat together the butter and sugars until well mixed, adding eggs one at a time, beating well after each addition, vanilla extract, pumpkin, and stir in flour mixture only until just moistened; the batter may still appear lumpy but that’s okay – spread into loaf pans (optionally garnish with chocolate chips for decoration), bake for 45-50 minutes until tester inserted in center comes out clean, cool completely in pan before turning out onto wire rack to finish cooling completely.
2. Tabbouleh Salad with Lean Steak
No matter your motivations for adopting a heart-healthy diet – whether medical concerns or weight loss goals – this simple recipe book is a great place to begin your journey. By adding more whole grains into your daily meals, this recipe book could help improve both blood sugar control and weight loss for improved overall health benefits.
Bulgur, a type of cracked wheat, adds fiber and vital nutrients to this refreshing tabbouleh salad made with mint, parsley and tomato. Top it off with lean steak for an irresistibly filling protein-packed meal!
Lebanese tabbouleh is typically served in lettuce cups made of Little Gem romaine or smaller butter lettuce leaves for easy finger food at any barbecue or cookout, or it can also make an ideal addition to salad bowls with your grilled meat or fish of choice.
3. Quinoa Kale Bowl
Grain bowls don’t have to be limited to rice and quinoa; you can also incorporate farro, kamut, freekeh or wheat berries for variety in texture and flavor. Add vegetables, proteins and extra ingredients like nuts, seeds, feta cheese or even chicken into your bowl for an easy meal that fits everyone’s preferences!
Make this salad ahead for an easy lunch option that’s packed with heart-healthy nutrients. Kale doesn’t wilt as easily as other leafy greens, making it suitable to store in the fridge for several days. Add protein and drizzle it with lemon garlic dressing for an appealing lunch that packs your body full of heart-friendly nutrients!
This quinoa and kale bowl is both low FODMAP and vegan-friendly. To reduce its FODMAP count, replace cilantro with flat leaf parsley or remove altogether (it has the potential to trigger symptoms in some people). Likewise if edamame are an issue for you, cooked shelled soy beans would make a suitable replacement.
4. Hot Cereal Mix
Oatmeal may be the go-to breakfast choice, but that doesn’t have to be your only whole grain choice in the morning. Think beyond oatmeal mixes for delicious and nutritious alternatives such as quinoa – with more protein per gram and iron-rich nutrients compared to its oatmeal cousin rolled oats; brown rice, buckwheat and amaranth are other worthy additions.
Choose ready-to-eat breakfast cereals that list whole grain as the primary ingredient and avoid those that contain added sugar or salt. Or create your own homemade muesli using rolled oats, wheat bran, barley, rye and flaxseed; enjoy it alongside fresh or dried fruit such as banana slices and nut butter for maximum nutrition! This meal provides Vitamin A, Folic acid and magnesium!
5. Creamy Mushroom Soup
Cream of mushroom soup has long been considered a comfort food, yet this healthy version stands out with its deep flavors, satisfying textures, and heartiness. Perfect to be enjoyed with crusty bread for lunch. Also made without heavy cream and tarragon for an improved version of classic comfort food!
Saute onions and mushrooms over medium-low heat until golden-brown in color and softened, before adding garlic, serrano pepper (if desired) and cooking for another two minutes or so. Add flour for thickening purposes before wine and chicken broth are added for final touches.
Add salt, dried tarragon or chervil (if using), coconut milk, and simmer for 10 minutes before seasoning to taste with black pepper and serving hot or chilled with optional garnish of cooked mushrooms if desired. Leftovers can be stored in an airtight container and heated when ready.
6. Farro or Kamut Slow Cooker Soup
Farro is on the rise thanks to its filling, satisfying chewy texture and impressive nutritional profile. This ancient grain looks similar to brown rice but comes in either its original state (containing all bran and fiber) or pearled form ( which has had much of the bran removed) for use as an easy whole-grain swap in salads, soups, stews and risottos or substituted into heartier meals in place of rice or pasta.
Other ancient grains gaining in popularity include kamut, einkorn and spelt; each offering different textures and flavors. Kamut contains gluten but at lower levels than current wheat products if prepared correctly – tolerable even by those suffering celiac disease or gluten sensitivity. Try this easy slow cooker recipe featuring kamut with barley and veggies; topping off this rich dish with feta cheese and parmesan rind adds extra rich flavors without adding to calorie counts!
7. Cinnamon-Raisin Pancakes
Whole grains are energy-rich food that may help you manage your weight, protect against heart disease and cancer, boost mood and help regulate metabolic functions. Aim for a variety of whole grains like oatmeal, brown rice, barley, quinoa, bulgur and buckwheat.
If you want to cut back on gluten intake, opt for wheat-free whole grains such as brown rice and quinoa. Spelt, although mislabeled as whole grain, actually contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity.
Food manufacturers who wish to earn the “whole grain” stamp must include all three parts of a grain kernel: bran, germ and endosperm. You can enjoy whole-grain foods by substituting white flour with whole wheat in baked goods as well as adding more whole grains into salads, soups and casseroles. Whole grains provide many essential vitamins and minerals including folate, iron and vitamin B12.
8. Apple-Cranberry Pork Chops
Kids can help prepare this recipe by measuring out ingredients, washing and sorting cranberries, setting the table, as well as seasoning pork chops with seasoning and stirring the cranberry sauce while it cooks. Older children can even help season pork chops while helping stir it as it cooks!
This easy 30-minute dinner starts by searing pork chops lightly in olive oil before baking them and topping them off with an apple-cranberry pan sauce.
To achieve optimal flavor, combine paprika, onion powder and garlic powder, pepper, and cinnamon into your rub. For added crunchiness, sprinkle a tablespoon of pecans or walnuts onto each chop for crunchiness – they make an excellent meal or potluck dish when served alongside rosemary potatoes and tender whole green beans; or use our delicious fruity, creamy sauce!
9. Apple-Cranberry Pork Chops with Farro or Kamut
Whole grains are packed with B vitamins, fiber and iron and have been linked with lower risk of heart disease. Implementing more whole grains into your diet with these delicious recipes makes the task simpler than you might imagine!
Foods considered “whole grains” must include all three parts of a wheat kernel: bran, germ and endosperm. Common examples include brown rice, oatmeal, barley, bulgur and quinoa.
Preheat a large, ovenproof skillet* over medium to high heat until hot. Add the pork chops, and cook them until both sides are browned – 4 to 5 minutes per side. Transfer to a plate, rest for five minutes, pour on your cranberry sauce and enjoy your meal – this recipe serves four. * If using a cast iron skillet instead, reduce heat accordingly until liquid has reduced by half and serve.
10. Maple-Raisin Pork Chops
Pork may be called the other white meat, but its high consumption has been linked with cardiovascular disease. When prepared properly however, pork can provide tasty source of protein as well as essential vitamins and minerals like zinc and selenium.
Preheat a large skillet on medium-high heat. Generously season both sides of your pork chops with salt and pepper before brushing the skillet with 2 tablespoons of olive oil before placing them into the pan and cooking them for approximately five minutes per side.
While the pork is cooking, combine apples, raisins, allspice, water, sugar and maple syrup in a small sauce pan and bring to a simmer before taking it off the heat and allowing to cool slightly before spooning over each stuffed pork chop. You may serve this alongside salad and wheat toast if desired.
