Editors of Adams Media - The 50 Best Whole-Grain Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Whole-Grain Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction Did you know that upping your daily intake to 25 to 40 grams of fiber per day could reduce your risk of developing a host of chronic diseases, including cancer, heart disease, and gastrointestinal conditions? Eating more raw fruits, vegetables, and whole grains is an easy way to bump up your fiber intake. Adding cooked vegetables and fruits and dried fruits will increase the variety and flavor of your high-fiber diet so that its more enjoyable. The fiber from beans, oats, and fruit pectin not only lowers cholesterol levels but can also decrease your appetite by making you feel fuller longer. These fifty recipes make it simple to add fiber-rich foods to your recipe rotation. Start your day with Cornbread Waffles or a Peach Yogurt Smoothie.

Enjoy a satisfying Black Bean Soup for lunch or serve elegant Chicken and Apricot Roulades for your dinner guests. Youll even find dessert and snacks for the whole family, from Peanut Butter and Banana Cookies to Fig and Raspberry Compote. With all these options, you can say goodbye to gritty supplements and sawdust cereal and enjoy rich, flavorful whole foods at every meal. Cornbread Waffles Fiber from corn is 90 percent insoluble, so its valuable in helping facilitate easy digestion. These waffles are a flavorful change from the white flour variety! Serves 6 Ingredients 3 eggs 4 ounces canola oil 1 cups plain yogurt 1 cups yellow cornbread mix cup corn kernels Oil for waffle iron

1. Whisk together eggs, canola oil, and yogurt.
2. Stir egg mixture into the cornbread mix to combine.

   There will be lumps; be careful not to overmix.

3. Fold the corn kernels into the batter.
4. Pour or ladle about cup waffle batter onto preheated and oiled waffle iron and cook according to manufacturers instructions.
5. Serve hot with honey butter spread.

Per Serving
Calories: 434	Protein: 11 g
Carbohydrates: 34.5	Fiber: 5 g
Fat: 29 g

Good Company Honey butter spread is a good partner for cornbread and cornmeal muffins. Whip 2 tablespoons of honey with stick softened unsalted butter with an electric mixer for a delicious butter spread to accompany double corn waffles.

Blackberry Buckwheat Pancakes These pancakes are a special treat! Blackberries are a good source of fiber because of their seeds they take a longer time to break down, and help regulate blood sugar. Serves 4 Ingredients 1 cup all-purpose flour cup buckwheat flour 3 tablespoons sugar 1 teaspoons baking powder teaspoon baking soda teaspoon salt 2 eggs 3 tablespoons melted butter 1 cups buttermilk 1 cup blackberries

1. Whisk together flour, buckwheat flour, sugar, baking powder, baking soda, and salt in a large bowl.
2. Whisk together eggs, melted butter, and buttermilk in another bowl.
3. Stir egg mixture into the flour mixture until combined. There will be lumps; be careful not to overmix.
4. Pour about cup batter for each pancake onto a hot oiled griddle or pan.

   Scatter several blackberries on top of batter. Flip pancake when bubbles have formed and started to pop through the batter. Cook on other side for a minute.

5. Serve hot with maple syrup.

Per Serving
Calories: 366	Protein: 11 g
Carbohydrates: 54	Fiber: 4 g
Fat: 12 g

Kernel Knowledge Whole grains that have been ground into flour can have varying degrees of fiber. Buckwheat flour can be light, medium, or dark depending on the amount of hull left in it.

The black hull or outer shell of the grain is a good source of the amino acid lysine, so try to find the darker version. Oatmeal Raisin Scones Wheat germ, oats, and raisins combine in these tasty scones to deliver a high-fiber breakfast. These are most mouthwatering when you slather them with butter fresh out of the oven! Serves 6 Ingredients 1 cups rolled oats cup all-purpose flour 2 tablespoons wheat germ 3 tablespoons sugar teaspoon salt 1 teaspoons baking powder 6 tablespoons cold, unsalted butter, cut in pieces 2 eggs cup buttermilk teaspoon vanilla 1 cup raisins 1 egg white 2 tablespoons raw sugar

1. Preheat oven to 400F. Line a baking pan with parchment paper or spray lightly with oil. Grind half of the oatmeal into flour in a food processor.
2. Combine remaining oats, oat flour, all-purpose flour, wheat germ, sugar, salt, baking powder, and butter in a food processor with a metal blade.

   Process until mixture resembles cornmeal.

3. In a large bowl whisk together eggs, buttermilk, and vanilla. Stir in raisins with a spatula or wooden spoon.
4. Add dry ingredients and fold in with spatula. Drop scones into rounds onto prepared baking sheet.
5. Brush scones with egg white and sprinkle with raw sugar.

   Bake for 15 minutes.

Per Serving
Calories: 373	Protein: 9 g
Carbohydrates: 54	Fiber: 4 g
Fat: 15 g

Edible Oats Oats are one of the best sources for soluble fiber, which is important in regulating cholesterol in the bloodstream. Oats also lose only the outer husk during the milling process so they are more nutritious than refined wheat. Peach Yogurt Smoothie A filling, creamy, and fresh way to start your day! Using frozen peaches in this recipe makes this a thicker and frothier smoothie. Serves 2 Ingredients banana 1 cups peaches, cubed 1 cup vanilla yogurt cup orange juice 1 teaspoon honey

1. Place all ingredients in a blender and blend until smooth.

Per Serving
Calories: 309	Protein: 8 g
Carbohydrates: 69	Fiber: 4 g
Fat: 2 g

Fiber Fact If you use orange juice with pulp in it you increase your fiber content without even thinking about it, so dont pick up the pulp-free variety anymore.

Per Serving
Calories: 309	Protein: 8 g
Carbohydrates: 69	Fiber: 4 g
Fat: 2 g

Fiber Fact If you use orange juice with pulp in it you increase your fiber content without even thinking about it, so dont pick up the pulp-free variety anymore.

The same goes for grapefruit juice. For added color and fiber, eat a handful of fresh raspberries along with your juice. Sesame Seed Wafers They may be small, but they sure pack a punch! In addition to being high in fiber, sesame seeds are rich sources of calcium, iron, manganese, zinc, magnesium, selenium, copper, and folic acid. Serves 4 Ingredients cup all-purpose flour 2 tablespoons sesame seeds 2 tablespoons cold butter, cut in small pieces 1 tablespoon sour cream 1 teaspoons lemon juice 1 tablespoon kosher salt

1. Mix the flour, sesame seeds, and butter in a food processor until the mixture is the texture of cornmeal.
2. Add the sour cream and lemon juice and mix until the dough comes together.

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