Healthy Whole Grains: Recipes and Taste Profiles

Fresh nutrition ideas for a healthier lifestyle.

Whole grains, like quinoa, buckwheat, and amaranth (among others), are linked with several important health benefits. Studies suggest that by including "old-world" grains in your diet, you may be filling a prescription for a lower BMI, lower heart risk failure, lower risk of chronic disease, cancer, diabetes, and the list goes on.

The following taste profiles are courtesy of the Whole Grains Council.

Quinoa

• Small, light-colored round grain; looks similar to sesame seeds
• Mild, nutty taste. Peanut-like
• Marries well with Asian, Mediterranean or South American flavors

Buckwheat

• Very strong flavor
• Try it mixed with other grains as you adjust to the taste
• Makes great pancakes

Amaranth

• Lively, peppery taste; earthy flavor best alongside other strong flavors
• Toasting the grains mellows flavor
• Serve promptly - can become gummy on standing
• Great for risottos and thickening soups, not for fluffy pilafs!
• Retains a crunch even when cooked

Recipes to Try
Explore these and other healthy whole grains with recipes from The New Whole Grains Cookbook, by Robin Asbell, The Complete Whole Grains Cookbook, by Judith Finlayson, and Whole Grains Every Day, Every Way, by Lorna Sass.

• Peruvian Quinoa Shrimp Chicharrones with Green Aji Sauce
• Crunchy Spelt or Farro Salad with Artichokes, Red Bell Peppers, and Edamame
• Hot Millet Amaranth Cereal
• Curried Sweet Potato and Quinoa Soup
• Amaranth, Quinoa, and Corn Chowder