Healthy Foods & Recipes ~ Whole Grains

Four Healthy Reasons to Incorporate Whole Grains into Your Diet

1. Rich in Nutrients
   Whole grains are packed with essential nutrients like fiber, B vitamins, iron, magnesium, and selenium, supporting overall health.
2. Promote Digestive Health
   The high fiber content in whole grains helps regulate digestion, prevent constipation, and support a healthy gut microbiome.
3. Support Heart Health
   Whole grains can reduce bad cholesterol levels, lower blood pressure, and decrease the risk of cardiovascular diseases.
4. Aid in Weight Management
   The fiber and complex carbohydrates in whole grains promote satiety, helping to control hunger and maintain a healthy weight.

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Easy and Healthy Recipe: Whole Grain Salad Bowl

Ingredients:

• 1 cup cooked quinoa (or any whole grain, such as farro, barley, or brown rice)
• 1 cup mixed greens or baby spinach
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup chickpeas or black beans (cooked)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Optional toppings: avocado slices, nuts, seeds, or fresh herbs

Instructions:

1. Prepare the Base: Cook the quinoa or other whole grain according to package instructions and let it cool.
2. Assemble the Salad: In a large bowl, combine the cooked grains, greens, tomatoes, cucumber, beans, and feta (if using).
3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
4. Combine and Serve: Pour the dressing over the salad and toss gently to coat. Add optional toppings like avocado or nuts for extra flavor and nutrition.
5. Enjoy: Serve as a light meal or side dish.

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This recipe highlights the nutty, satisfying texture of whole grains while incorporating fresh vegetables and simple flavors for a nutritious and balanced meal.