Against The Grain? Here are 5 Recipes To Get Healthy Grains In Your Daily Diet!

If you took a poll of New Year’s Resolutions I’m sure that losing weight or eating healthier would top the list for many. Unfortunately, some people just don’t know where to start.  Making small changes like using whole grains instead of refined carbs is a tasty way to benefit your wellbeing. Here are some delicious recipes that will help you make healthier choices in the kitchen and on the go!

Creamy Chicken And Wild Rice Soup

This is an awesome hearty soup that will keep you full and healthy during these winter months.



  • 4 Cups chicken Broth
  • 2 Cups Water
  • 2 Cooked, Boneless Chicken Breast Halves, Shredded
  • 1 (4.5 ounce) Package Quick Cooking Long Grain And Wild Rice With Seasoning Packet
  • ½ Teaspoon Sea Salt
  • ½ Teaspoon Ground Black Pepper
  • ¾ Cups All-Purpose Flour
  • ½ Cup butter
  • 2 Cups Heavy Cream

Note: You can add vegetables of your choice to make this soup healthier and heartier!


In a large pot over medium heat, combine broth, water and chicken. Bring just to boiling, then stir in rice, reserving seasoning packet. Cover and remove from heat.

In a small bowl, combine salt, pepper and flour. In a medium saucepan over medium heat, melt butter. Stir in contents of seasoning packet until mixture is bubbly. Reduce heat to low, then stir in flour mixture by tablespoons, to form a roux. Whisk in cream, a little at a time, until fully incorporated and smooth. Cook until thickened, 5 minutes.

Stir cream mixture into broth and rice. Cook over medium heat until heated through, 10 to 15 minutes.


Banana Nut Muffins

With all the satisfaction and none of the guilt these muffins are great as a quick breakfast or an on the go snack!



  • 3 Extra Ripe Bananas
  • 2 Cups Oat Flour (rolled oats blended in a blender or food processor until flour like consistency)
  • ½ Tsp. Nutmeg
  • 1 Tsp. Cinnamon
  • 2/3 Cup Stevia (granulated not liquid)
  • ½ Tsp. Baking Soda
  • ½ Tsp. Baking Powder
  • 2 Scoops Vanilla Protein Powder (you can sub extra oat flour, about ½ cup)
  • 2 Eggs
  • ¼ Cup Coconut Milk (you can sub regular or almond milk if you have that handy)
  • ½ Cup Unsweetened Applesauce
  • ¼ – ½ Cup Chopped Walnuts (I like ½ cup but some find that is too much)



Preheat oven to 350 degrees.

Mash bananas in a bowl.

Add other wet ingredients (eggs, applesauce & milk) to the mashed bananas and mix well.

Mix all dry ingredients (oat flour, nutmeg, cinnamon, stevia, baking soda, baking powder, protein power and walnuts) in a separate bowl.

Add dry ingredients to wet ingredients and mix well.

Spray muffin tin with coconut oil or line with muffin liners. Add batter evenly in 12-18 muffin cups and bake for about 25 minutes.


Whole Grain Spaghetti With Peppers, Turkey Sausage and Goat Cheese

This recipe is a great way to get healthy grains even into the diets of even the pickiest eaters! I found this one on: and it has been in my meal rotation ever since.



  • 12 ounces whole wheat or dark spelt* spaghetti (available at some supermarkets and natural food stores)
  • 1 1.2 tablespoons of olive oil
  • 1 sweet Italian turkey sausage, casing removed
  • ½ red onion sliced
  • 4 bell peppers (one each of red, green, orange and yellow), cored and slices
  • ½ jalapeño, seeded and minced (optional)
  • 2 teaspoons balsamic or red wine vinegar, or to taste
  • ¼ cup fresh goat cheese, crumbled
  • Black pepper, to taste

Bring a large pot of salted water to a boil and add the spaghetti. Cook per package instructions until al dente, then drain, reserving 1/2 cup of the cooking water.

Meanwhile, heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat. Add the sausage and sauté, crumbling it with a spatula, until browned, about 5 minutes. Transfer to a plate.

Pour off any fat, and then heat the remaining olive oil in the pan. Add the onion and cook, stirring, for 1 minute, then add the bell peppers and, if desired, the jalapeno. Cook over medium-high heat, stirring occasionally, until the peppers are soft and beginning to brown, 15 minutes. Stir in the vinegar.

Add the drained pasta and reserved cooking water to the pan and toss over medium heat for 2 minutes. Take the pan off the heat and toss the pasta with the goat cheese. Season with black pepper and serve.

* Spelt is related to wheat, but it’s higher in protein and vitamins. Its deep, nutty flavor gives pasta and breads a rich taste.



Overnight Oats

If you think that oatmeal is only meant to be eaten hot you are seriously missing out! Overnight oats is a quick and easy way to prep your breakfast the night before. There are many variations of overnight oats but my favorite is with blueberries and coconut.




  • ½ Cup Rolled Oats
  • ½ Cup Coconut Milk
  • ½ Cup Frozen Blueberries
  • 1 Tsp. Cinnamon
  • 1 Tbsp. Stevia (granulated)
  • 1-2 Tbsp. Shredded Coconut
  • Pinch of Salt



In a pint sized glass mason jar add all ingredients, minus 1 tablespoon of shredded coconut.

Stir until combined.

Cover and store in refrigerator overnight.

Wake up the next day and breakfast is ready! Top with remaining tablespoon of coconut and enjoy.

*Tip: You can make these 2-3 days in advance to make having a healthy breakfast easy



Broccoli Quinoa Casserole

I haven’t tried this recipe just yet but I plan to make this in the very near future. Thanks to for sharing this recipe and photo!



  • 1 head broccoli, cut into florets and finely chopped
  • 2 tablespoon olive oil, divided
  • 1/3 cup Panko breadcrumbs
  • 3 boneless, skinless thin-sliced chicken breasts
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons unsalted butter
  • 2 tablespoons all-purpose flour
  • 2 cups 2% milk
  • 1 1/2 cups shredded cheddar cheese, divided
  • 1/3 cup Greek yogurt



Preheat oven to 350 degrees. Lightly oil a 9×13 baking dish or coat with nonstick spray.

In a large saucepan, cook quinoa according to package instructions. Within the last 5 minutes of cooking time, add broccoli on top and steam until cooked through.

Heat 1 tablespoon olive in a large skillet over medium high heat. Add Panko and cook, stirring, until browned and toasted, about 3 minutes; set aside.

Heat remaining 1 tablespoon olive oil in the skillet. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces; set aside.

Melt butter in the skillet over medium heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Stir in quinoa, broccoli, chicken, 1 cup cheese and Greek yogurt; season with salt and pepper, to taste.

Spread broccoli mixture into the prepared baking dish; sprinkle with remaining 1/2 cup cheese. Place into oven and bake until cheese has melted, about 5 minutes.

Serve immediately, sprinkled with Panko, if desired.

Hopefully these awesome recipes get your wheels turning on ways to live a healthier and happier lifestyle in 2016. If you want to learn more about grains here is an information packed blog that goes over the pros and cons of specific grains and gives you more information on how they can impact your health:  Bon Appetite!

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