Balanced Recipes for Whole Grains Month
Napa Harvest Grain Bowl
Whole grains are more than just a source of fiber. They bring texture, flavor, and a little extra nutrition to everyday meals, and can also be a great foundation for building a balanced plate. This Northern California-inspired harvest bowl puts whole grains at the center, pairing chewy farro with a colorful mix of roasted vegetables, fruit, nuts, and protein.
Choosing whole grains more often is one way to add variety to meals while building a diet centered around minimally processed, nutrient-dense plant foods.
Recipe of the Moment
Napa Harvest Grain Bowl
A satisfying dish full of seasonal fall flavors
This simple recipe pairs chewy farro with roasted Brussels sprouts, mushrooms, delicata squash, and grapes for a satisfying whole grain bowl full of caramelized flavors, lots of textures, and a colorful mix of plant foods and nutrients. Toasted almonds and extra virgin olive oil add heart-healthy unsaturated fats, while feta and your choice of protein round it out for a balanced meal. A drizzle of maple-Dijon vinaigrette brings everything together for a dish that captures the flavors of early fall.
Whole Grain Spotlight
Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. Keeping these parts intact means whole grains generally provide more fiber and a variety of vitamins and minerals than refined grains. While some refined grains have certain B vitamins and iron added back through enrichment, fiber is not typically added back, making whole grains an important source of dietary fiber.
Choosing whole grains more often is one simple way to add more fiber and variety to your diet. Farro, oats, barley, brown rice, quinoa, bulgur, and whole-grain breads and pastas are all examples of whole-grain foods.
Why Does Fiber Matter?
Fiber is an important part of a balanced diet, but most people aren't getting enough. A helpful target is 14 grams of fiber per 1,000 calories consumed. For someone eating 2,000 calories per day, that's about 28 grams of fiber per day.
Fiber can support digestive health and help with feelings of fullness. It also plays an important role in heart health. Soluble fiber may help reduce LDL cholesterol by interfering with cholesterol absorption in the digestive tract. Oats and barley are particularly well-known sources of soluble fiber, but a variety of plant foods can contribute to your overall fiber intake. The easiest way to increase fiber is to build it into meals throughout the day. Include a combination of whole grains, vegetables, fruits, beans, nuts, and seeds rather than relying on one food to meet your needs.
If you're increasing your fiber intake, do it gradually and drink plenty of fluids to help your digestive system adjust.
This grain bowl brings several fiber-containing foods together: farro, Brussels sprouts, mushrooms, delicata squash, grapes, and almonds. Adding chickpeas as your protein choice provides another boost of fiber.
Mix Up Your Grains
A general guideline to increase fiber intake and nutrient intake is to make at least half of the grains you eat whole grains. Start by swapping a whole grain into a meal you already enjoy.
Try:
- Oats in breakfast bowls or baked goods
- Barley in soups, salads, or grain bowls
- Brown rice in stir-fries and rice bowls
- Quinoa in salads or as a side dish
- Bulgur in grain salads and pilafs
- Whole-grain breads and pastas in everyday meals
Balanced Basket Tip
Keep a few dry whole grains in your pantry so they're always within reach. Cook a batch of farro, brown rice, quinoa, or barley ahead of time and use it throughout the week for grain bowls, salads, soups, or simple side dishes.
The Balanced Basket
is a dietitian-led program designed to make healthy eating simple, enjoyable & easy. One balanced basket at a time. Look for callouts throughout our stores that highlight expertly curated products each month. Visit this page for delicious recipes each month, as we empower every gustomer to build feel-good nutrition habits.