Whole grains are a September Foods of the Month. Make sure to check your bread products for “whole wheat flour” or “whole grain flour” as the first ingredient to get a good serving of dietary fiber. Pizza dough, pasta, bread, rice and crackers all come in whole wheat or whole grain varieties. Whole grains use the entire kernel of wheat, which provides more health benefits than refined grain versions (which only use a part of the wheat kernel called the endosperm). Eating whole grains on a regular basis may help reduce bad cholesterol, making this food Hardy Heart friendly!
During busy school nights, a whole grain-based meal is a time saving option. Check out these fast and easy whole grain dinner ideas that are OrganWise Guys approved!
Lemon Broccoli Pasta – This dish includes whole grains, dark green veggies, and lean meats. Check out the easy instructions by clicking here. For more time saving, use a steam pack of pre-cut broccoli and throw in any leftover lean meats.
Whole Wheat Pizza with Low-fat Sausage and Veggies – Use whole wheat pizza dough as a base, then add your favorite chunky tomato sauce, low-fat cheese, turkey sausage, and veggies (to save time, cut up the veggies the night before and store in the fridge). Bake in the oven at 500 degrees for about 12 minutes for a crispy crust.
One Pot Whole Wheat Pasta Dinner – Perhaps the speediest dinner of them all, this whole wheat pasta requires no prep! Instead of boiling water, use 4 cups of broth (vegetable or chicken). Add 1 package of whole wheat spaghetti, 4 cut up garlic cloves, 1 can of low-sodium diced tomatoes (undrained), chopped onion, basil, and your favorite spices. The noodles and the veggies cook in the broth, making a tasty sauce. Let cook for about 15 minutes, then serve. The finished product is featured below:
