Blueberry and Oat Polenta Pancakes with Blackberry Syrup
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Polenta is essentially ground corn grain. It, along with oats, creates the hearty texture of these pancakes. Polenta is rich in vitamins A and C, making it a good source of carotenoids and lutein. Research shows that corn can support the growth of friendly bacteria in the large intestine, according to NaturalHealth365.com.
Beef and Barley Vegetable Soup
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If it's a challenge to get your kids to eat soup, try serving it with whole-grain grilled cheese sticks. Cut a grilled cheese made on whole-grain bread into four pieces lengthwise. Make mealtime fun and let them dunk the sticks into the soup. To get them more interested in the ingredients in the soup, share a story of how barley was a primary food staple of the Roman gladiators, which is one of the reasons why they were so strong.
Give Your Burgers and Fries a Whole-Grain Makeover
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With a few modifications, the classic hamburger and fries can be a tasty whole-grain delivery system. Add whole-grain oats to organic, grass-fed ground beef or a black bean mixture before forming it into patties. Swap the traditional white-flour buns for sprouted ones. Brands such as Dave's Killer Bread and Food for Life make sprouted hamburger buns. Pile the burgers high with fresh veggies and fruits, such as avocados and tomatoes. And in place of regular French fries, try polenta fries. Just be sure to use 100 percent organic polenta to ensure you aren't eating genetically modified corn.
Overnight Oats
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If you're trying to encourage your family to ease up on refined-sugar-laden cereals, the chocolaty flavor profile of these Overnight Oats could be the ticket. What makes these a healthier choice is the cacao nibs, shaved coconut, almond milk and whole-grain oats. These oats "cook" while everyone sleeps, making them a great choice for busy weekday mornings. And because we eat with our eyes first, you can prep the oats in colorful, individual-size glass jars to make them more visually appealing.
Peachy Chicken and Veggie Quesadillas
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If your family loves quesadillas, plan to make this recipe one night this week. You can use either corn or whole-wheat tortillas. In addition to providing whole-grain nutrition, these quesadillas are also packed with protein and vitamins C, and B3, 6, 7 and 12.
Homemade No-Bake Protein Bars
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Homemade bars make great snacks and they're an easy way to sneak in whole grains. These bars incorporate oats and Amazing Grass Amazing Meal, which includes a mix of brown rice, hemp, pumpkin seed and quinoa protein. Although quinoa frequently makes it onto whole-grain lists because it tastes like and is often eaten like a grain, it's actually a protein-rich seed and is botanically related to beets, chard and spinach.
Whole-Grain Peanut Butter (or Nut Butter) and Banana Sandwich
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One of the most classic American sandwiches—the PB&J—can be a healthful lunch option for the family if you swap the sugary jelly with banana and the white bread with your favorite whole-grain variety. This simple sandwich is a good source of protein, fat and carbs. It takes less than 2 minutes to prepare and you don't have to worry about it spoiling.
Whole-Wheat Chocolate Chip Pumpkin Cookies
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There's nothing wrong with sharing the occasional dessert with the family. And even sweet treats can deliver whole grains and other healthy ingredients. These chocolate chip cookies feature vitamin-A-rich pumpkin and whole-wheat pastry flour as their base.
Whole-Grain Spaghetti and Meatballs
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The main difference between white and wheat pasta is in the processing. Whole-wheat pasta contains three parts of the grain—the bran (the grain's outer layer), the germ (the sprouted seed) and the endosperm (the starchy center). White pasta only contains the endosperm and, therefore, is not as nutritionally rich. If you can't eat whole-wheat pasta due to gluten intolerance, use brown rice, corn and quinoa pastas for the spaghetti portion of this dish. For the meatballs, you can use whole-grain bread or crackers in place of traditional white breadcrumbs. For the sauce, try one of these healthy options.
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