Why am I sharing 9 Easy Ways to Eat More Whole Grains? After almost three years on the Mediterranean Diet, I have come to realize the importance of whole grains. Focusing on whole grains may feel counterproductive to losing weight, but it is indeed a key element to a healthy Mediterranean Diet. While pasta is popular in the Mediterranean, the ancient Mediterraneans did not sit and twirl whole wheat spaghetti all day (sorry Sweetheart). There are many other delicious ways to eat whole grains.
This blog is unusual from my other blogs as not all 9 easy ways to eat more whole grains are Olive Sunshine recipes. One whole grain suggestion is one of my most used recipes from another bloggers. There is also a whole grain suggestion that I buy from a drive through (gasp). If it is awesome, why not? Don’t worry – most of these easy whole grain recipes are Olive Sunshine originals!
9 Easy Ways to Eat More Whole Grains on the Mediterranean Diet
In a previous blog, I shared how my Sweetheart and I inexplicably started putting on weight, after two yeas of success on the Mediterranean Diet. Now, I realize while food may appear to be Mediterranean Diet compliant, the ingredients and the preparation of the food is just as important as the food I select. Making my own food and selecting whole grains is my main priority. Whole grains help my digestive system and it keeps me fuller longer. I am grateful that I am back on track and feeling better than ever.
Oldways emphasizes whole grains are central to this way of eating. Whole grains keep me from being hungry, encourages digestive regularity, keeps blood sugars stable, and is linked to heart-health. When a grain is refined, it strips away the most nutritional aspects leaving behind the starchy carbohydrate. Most people typically eat refined grains and it is probably why grains (code for carbs) get a bad rap.
The Whole Grain Challenge
Last month my Sweetheart and I challenged ourselves to eat super-clean and to eat more whole grains. For the past three weeks I have been focusing on a different grain each week. On Sunday, I prepare enough of the grain to us throughout the week, storing it in an airtight container in the refrigerator (it can also go in the freezer in small portion to grab quickly). Now I have 9 Easy Recipes to Eat More Whole Grains. Most of the recipes are Olive Sunshine’s but a couple are recipes too delicious not to share.
This is what I learned from our challenge:
- Preparing a week’s worth of grains is an effective time-saver
- It is easier to get the right portions of grains when I plan ahead.
- Eating the same grain all week is not boring – recipes can be versatile!
- I prefer to eat larger portions of grains in the morning and afternoon, keeping my dinner lighter, giving me more energy throughout the day.
- The whole grains in most of these recipes can easily be interchanged with one another.
9 Easy Ways to Eat More Whole Grains
In no particular order, here are some of my favorite ways to get in WHOLE GRAINS! There are a variety of grains but I seem to eat Quinoa, Farro, and Oats the most. I hope you enjoy the countdown of 9 easy ways to eat more grains! The Countdown 4 Quinoa +3 Farro +2 Oats = 9 easy ways to eat more whole grains!
Quinoa – 4 Ways
- Cheesy Quinoa Bean Enchiladas
- Pomegranate Quinoa and Goat Cheese Salad
- Southwestern Quinoa Stuffed-Peppers
- E. A. Stewart’s Egg Muffins w/ Veggies & Feta Cheese
Farro – 3 Ways
- Mediterranean Farro Breakfast Bowl
- Farro Village Salad
- Italian Farro with Brussel Sprouts and Sundried Tomatoes
Oats – 2 Ways
- Sourdough Blueberry Granola Bars
- Starbucks Rolled and Steel-Cut Oatmeal
Whole Grain #1: What is special about Quinoa
Of the three, quinoa is the grain we use most often and the easiest grain with which to start the challenge. In the strictest sense quinoa is not really a true grain. Quinoa is a plant in the same family as beets. Despite that one variance, quinoa is often categorized as a grain. Even the Whole Grain Council includes it on the list of certified whole grains. It has all of the nutritional values of a whole grain with many additional benefits. It is gluten-free and easier to cook with a lighter and fluffier texture than most grains. Loaded with protein and complex carbohydrate, quinoa is full of energy. Quinoa is easy to incorporate into meals – breakfast, lunch and dinner!
Whole Grain #1: Quinoa
1. Cheesy Quinoa Bean Enchiladas – I truly CRAVE these Cheesy Quinoa Bean Enchiladas. These completely Mediterraneanized enchiladas are super tasty. You would never guess they are vegan. Truly delicious, and because they are made with whole wheat tortillas they pack double the whole grain! This is the first of my 9 ways to eat more grains because it is what I am craving as I write this blog!
2. Pomegranate Quinoa and Goat Cheese Salad – Eating whole grains does not have to be a ton of work. Each week I choose one grain and focus on it for recipes and dishes. Preparing one grain in bulk on the weekend makes the week a breeze. A quick side, an ingredient in a recipe or even tossing them on a fresh salad is a quick and simple solution to incorporating more whole grains. Full of protein and nutrients, the Pomegranate Quinoa and Goat Cheese Salad is a convenient 5-minute meal.
