A list of our favorite grain food swaps to make everyday meals and snacks more delicious, nourishing and satisfying.
Grain foods, in all their forms, are highly satisfying and nourishing, and there’s a gain to suit nearly every dietary preference and nutritional need. Different grains bring unique flavors and textures to meals, offering endless possibilities.
Here are some of our favorite everyday recipes, appropriate for springtime, that illustrate ways to swap in grains to enhance both taste and nutrition.
1. Panzanella Bagel Salad
Perfect when you want something more substantial than a green salad, but don’t want to be weighed down by a heavy meal, this creative take on panzanella combines crunchy, satisfying bagel chips with plenty of fresh veggies and a bright homemade vinaigrette. We’d serve it with rotisserie chicken on the side.
2. Sardine, Tomato & Cucumber Sandwich
Have you heard that canned fish is becoming more popular? While it may be frowned upon to eat this sandwich in the lunchroom at work, it’s great for an easy spring picnic or a quick dinner when you’re on the go. Toasted whole grain bread is stacked with cucumbers, sardines, tomato, and sliced red onion. Try canned tuna or salmon as tasty alternatives for sardines, and try seasoned crackers instead of bread.
3. Raspberry Walnut Chicken Salad Sandwiches
This nutrient-packed salad served on your favorite bread is such a treat, with a creamy dressing that pulls together delicious chicken, raspberries, red onion, and walnuts. The sandwich practically begs to be topped with a big pile crunchy lettuce, cut into quarters and eaten outside on a warm spring afternoon with iced tea.
4. Edamame Barley Bowl
Fresh flavors for spring! This bowl is truly healthy and satisfying, with plant protein as well as hearty barley, spicy arugula, creamy avocado and a sesame-lemon dressing.
5. Spiced Rice Pilaf
Travel east for the evening with aromatic basmati rice, saffron, cardamom, cumin and cloves in a pilaf that pairs perfectly with grilled beef and chicken skewers.
6. Chicken Enchiladas with Roasted Jalapenos
When it comes to tortillas, are you Team Flour or Team Corn? We like both, but in this recipe, the corn tortillas bake, soften and integrate so nicely with the chicken, enchilada sauce, cheese and other ingredients. And even better, this is an easy weeknight dinner that can be assembled the night before!
7. Rotini with Sausage & Mushrooms
Another satisfying weeknight go-to, this one-pot wonder features mushrooms, leeks and a generous helping of chicken sausage in every bite.
8. Goat Cheese, Black Pepper & Honey Popovers
These puffy, cheesy delights made with whole wheat flour seem like a lot of work, and only you will know they’re not! Take dinner up a notch and serve these in a basket with some butter. We’d accompany them with roasted salmon or pork and a simple salad.
9. Warm Peach & Blueberry Crisp
Spring is a busy season for many, but when it’s leisurely enough to make dessert, try this easy, aromatic crisp that you can make with fresh or frozen fruit.
10. Tropical Overnight Wheats
We love overnight oats, and these overnight wheats are also delicious! Combine sweetened, shredded wheat cereal with plain yogurt, ginger and canned or frozen tropical fruit. Seal, refrigerate overnight, and dig in for a mini spring break in the tropics – well, at least in your own mind.
Swapping in various grain foods to your favorite recipes is easy and delicious! Which of these tasty ideas are you most excited to try?