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©UltraOmegaBurn.com |

Good Grains Diet

20 Delicious and Effective Weight Loss Recipes

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Copyright © 2017 Nutra Active Pte Ltd

All rights reserved.

Published by Derek Evans.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any

form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except

as permitted under Canadian copyright law, without the prior written permission of the author.

Notes to the Reader:

While the author and publisher of this book have made reasonable efforts to ensure the accuracy and

timeliness of the information contained herein, the author and publisher assume no liability with

respect to losses or damages caused, or alleged to be caused, by any reliance on any information

contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or

reliability of said information.

The publisher and the author make no representations or warranties with respect to the accuracy or

completeness of the contents of this work and specifically disclaim all warranties. The advice and

strategies contained herein may not be suitable for every situation. It is the complete responsibility of

the reader to ensure they are adhering to all local, regional and national laws.

This publication is designed to provide accurate and authoritative information in regard to the subject

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Individual results may vary.

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TABLE OF CONTENTS

Introduction .................................................................................................................................................. 4

Chapter 1: The Grains You Should Be Eating ................................................................................................. 4

The 11 Whole Grains You Should Be Eating .............................................................................................. 6

Whole Wheat ........................................................................................................................................ 6

Whole Oats ........................................................................................................................................... 7

Whole Rye ............................................................................................................................................ 7

Whole Grain Barley ............................................................................................................................... 7

Whole Wheat Couscous ....................................................................................................................... 8

Brown Rice ............................................................................................................................................ 8

Freekeh ................................................................................................................................................. 8

Buckwheat ............................................................................................................................................ 8

Bulgur ................................................................................................................................................... 9

Quinoa .................................................................................................................................................. 9

Corn ...................................................................................................................................................... 9

Chapter 2: 20 Healthy and Delicious Fat Loss Recipes ................................................................................ 10

Nutty Rye Bread with Cherries............................................................................................................ 11

Barley Kale Skillet with Eggs ................................................................................................................ 12

Cinnamon Apple Quinoa Breakfast Bowl ............................................................................................ 12

Honey Buckwheat Pancakes ............................................................................................................... 13

Whole-Wheat Blueberry Scones ......................................................................................................... 14

Buckwheat Mushroom Risotto ........................................................................................................... 15

Classic Tabbouleh Salad ...................................................................................................................... 15

Freekeh Butternut Squash Stew ......................................................................................................... 16

Warm Salmon Couscous Salad with Dill Dressing ............................................................................... 17

Red Lentil Soup Over Brown Rice ....................................................................................................... 17

Herbed Radicchio and Bulgur Salad .................................................................................................... 18

Easy Beef Barley Soup ......................................................................................................................... 19

Mediterranean-Style Quinoa Salad ..................................................................................................... 19

Grilled Corn and Balsamic Red Onion Salad ........................................................................................ 20

Warm Lemon Chive Couscous Salad ................................................................................................... 21

One-Pot Stewed Chicken with Brown Rice ......................................................................................... 21

Freekeh and White Bean Burgers ....................................................................................................... 22

Whole-Wheat Chocolate Chip Skillet Cookie ...................................................................................... 23

Rye Crepes with Fresh Berries and Cream .......................................................................................... 23

Spiced Oatmeal Raisin Cookies ........................................................................................................... 24

Conclusion ................................................................................................................................................... 25

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INTRODUCTION

When it comes to losing weight, carbs are the enemy.

Or, at least, that’s what many people think to be true. In reality, however, there are just as

many healthy and beneficial grains as there are unhealthy ones.

The main reason why they get a bad rap is because many people eat the wrong ones. Refined

carbohydrates, like white bread, sugary cereal, cookies, pasta, and other processed foods are

high in calories, but low in nutrients. They are more likely to cause you to gain weight than to

help you lose it.

But whole grains, a type of carbohydrate, can actually help you shed pounds and shred fat –

they may even help protect you against chronic diseases, like cancer and diabetes.

But what’s the difference between the two?

The obvious one is that the first is processed, while the latter isn’t. Grains in their most

natural form are rich in dietary fiber and other healthy nutrients. This combination of

beneficial substances can improve your digestion, boost your metabolism, regulate your

blood sugar, and help you lose weight.

In this book, you’ll learn the basics about the different types of carbohydrates and which

grains are good for weight loss and which to avoid. Plus, you’ll receive 20 delicious recipes

using these ingredients to help you prepare hearty and delicious diet meals.

So, if you’re ready to learn how eating good grains can help you lose weight, keep reading!

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CHAPTER 1: THE GRAINS YOU SHOULD BE EATING

Carbohydrates are the body’s primary source of energy and an important part of any

balanced diet. Not all carbohydrates are created equal, and there are three types of it.

Depending on their chemical makeup and how the body digests them, carbohydrates can be

classified as either “simple” or “complex”. Simple carbohydrates are typically basic sugars

that are easy to digest and a source of quick-burning energy. Other than refined ones, they

also include sugars from natural sources, like milk and fruit1.

Complex carbohydrates are molecules with longer chains, which requires more time to

digest, hence the name complex. They provide the body with a steady source of energy due

to its long processing time, and they include foods, like whole grains, legumes, and starchy

vegetables. They also typically have more fiber, vitamins, and minerals than simple carbs,

though that is not always the case2.

Given this information, you can see how grains can affect your body.

But how do they influence weight loss?

Complex carbohydrates are beneficial for diet meals because their high fiber content keeps

you feeling full for longer, which reduces your urge to snack between meals. They also tend

to be less calorie-dense than processed carbs, for example, bread made from ground wheat

contains 1,200 and 1,500 calories a pound, while those made from whole-grain wheat

contains about 500 calories per pound.

1 Rodriguez, Diana. “Good vs. Bad Carbohydrates.” Everyday Health. <https://www.everydayhealth.com/diet-nutrition/diet/good-carbs-bad-carbs/> 2 “Complex Carbohydrates.” Medline Plus. <https://medlineplus.gov/ency/imagepages/19529.htm>

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That’s right – whole, unprocessed grains have three times less calorie content compared to

processed ones, ounce for ounce3.

In a study consisting of 50 obese adults with metabolic syndrome, conducted at Pennsylvania

State University, it was found that eating whole grains on a calorie-redistricted diet resulted

in a higher degree of fat loss as well as reduced inflammation in the body4.

So, not only can they keep you fuller for longer and provide your body with slow-burning

energy, it can also reduce chronic inflammation, a contributing factor to many chronic

diseases.

Now that you have a better understanding of the difference between good and bad

carbohydrates, you may be wondering exactly which grains you should be eating. Keep

reading to learn about the 11 kinds you can include in your diet.

The 11 Whole Grains You Should Be Eating As you well know by now, not all grains are created equal. According to recent research, as

much as 95% of the grains eaten in the United States are refined. They are present in

everyday food items, like white bread, sugary cereal, and baked goods. Eating too much of

them isn’t just bad for your waistline – it can also boost your blood triglycerides levels,

increase your risk for diabetes, and put you on a dangerous track toward heart disease5.

The good news is that not all grains are bad – there are 11 healthy ones you should be

including in your diet as much as possible. Remember, they should be as minimally processed

as possible to ensure that they retain their original nutritional value. Here is a brief

introduction of each:

Whole Wheat

Whole-grain wheat is packed with dietary fiber and other healthy

nutrients. You need to be careful when shopping for this product,

however, because many food manufacturers try to pass off lesser

products as whole-grain wheat by advertising them as

“multigrain”. Therefore, make sure to choose products that are

made with 100% whole wheat. A serving of it should contain about

2 to 3 grams of fiber.

3 “The Best Whole Grains for Weight Loss.” Pritikin Longevity Center. <https://www.pritikin.com/best-whole-grains-for-weight-loss> 4 Warner, Jennifer. “Whole Grains Fight Belly Fat.” WebMD. <https://www.webmd.com/heart-disease/news/20080225/whole-grains-fight-belly-fat#1> 5 Zerbe, Leah. “The 11 Healthiest Whole Grains You Should Be Eating.” Organic Life. <https://www.rodalesorganiclife.com/food/the-11-healthiest-whole-grains-you-should-be-eating>

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Whole Oats

For the most part, whole oats and oats are the same – at least

when it comes to food labels. If you see oats on the

ingredients list, you can generally assume that they are

whole, but avoid products like instant oatmeal because they

usually contain high-fructose corn syrup or other unhealthy

additives. In addition to being rich in fiber, they are also an

excellent source of the antioxidant, avenanthramide, which

has heart-protective benefits. They are also rich in manganese,

phosphorus, magnesium, copper, iron, zinc, sulfate, as well as

several B vitamins.

Whole Rye

This whole grain contains about four times the fiber of whole

wheat as well as nearly 50% of your daily recommended

intake of iron. It helps to lower your blood pressure and

cholesterol levels as well as improve your blood glucose

profile. It also has the weight-loss benefit of helping you to

control your appetite. As healthy as whole rye is, it is not a

grain that many people eat. Since it contains more nutrients

per 100-calorie serving than any other whole grain, it’s

definitely one you want to include in your diet. Good sources

include rye bread and pumpernickel, as long as they are made with

whole rye.

Whole Grain Barley

1 cup of cooked barley contains about 10 grams of fiber, and 7

grams of protein. Its high-fiber content provides the greatest

health benefits. Did you know the trial participants’

cholesterol levels dropped by nearly 10% after consuming

half a cup of barley in a 5-week study? Make sure to

consume whole grain barley as pearled barley has the

nutritious bran and germ removed.

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Whole Wheat Couscous

Much of the couscous you see in the grocery store is almost a

form of pasta, typically made from refined wheat flour. The

healthiest kind is the whole-wheat version – it contains about 5

more grams of fiber than the refined one. Made from whole-

wheat durum flour, it has a naturally mild flavor that works well

with side dishes and salads. Low in calories, it contains about 180

calories per cup, it is also rich in iron and protein.

Brown Rice

Many people generally don’t know the difference between brown

and white rice, except for their color. In short, brown rice is a

whole grain, while white rice is the processed form of it. It has

been milled in a process that removes the bran and germ –parts

that contain most of the grain’s fiber, vitamins, minerals, and

antioxidants. Brown rice is rich in B vitamins, phosphorus, and

magnesium. The magnesium content in it helps to improve heart

health, lower your cholesterol levels, and even reduce your risk for cancer.

Freekeh

An Arabic whole grain, freekeh is a low-carb variety of ancient

wheat that contains about 4 times the fiber content of brown rice.

Its kernels are harvested young and then roasted before being

used in recipes. Containing more vitamins and minerals than

other grains, they also act as a prebiotic, supporting the growth of

beneficial bacteria in the gut to improve digestion. You can usually

find it in natural food stores or Middle Eastern markets.

Buckwheat

Though the name would seem to suggest otherwise, buckwheat is

neither a form of wheat nor a gluten-containing grain. While it is

rich in manganese, copper, phosphorus, and dietary fiber, it is

also one of the highest grain sources of magnesium. It has been

shown to reduce blood pressure and cholesterol, which may

lower your risk for heart disease. Its ability to regulate blood sugar

levels explains why it’s a great carbohydrate alternative for diabetic

individuals.

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Bulgur

A form of wheat, bulgur is also sometimes known as cracked

wheat. This grain is low in fat and rich in dietary fiber as well

as important nutrients, like magnesium, manganese, iron,

and plant-based protein. It works well in salads, soups, and

side dishes and is the primary grain used to make

tabbouleh. Though up to 5% of the bran is usually removed

during processing, this whole grain is still very healthy for you.

Quinoa

Commonly considered a superfood, quinoa is actually a seed

rather than a grain. It contains more protein than any other

grain and a single cup of it (uncooked) contains over 500 mg

of omega-3 fatty acids. It has a light nutty flavor and can be

used as a side dish or added to soups and salads. It is

naturally gluten-free, which makes it a great choice for

people with celiac disease or gluten sensitivity. You can

increase the health benefits of quinoa by sprouting the seeds

before consuming them.

Corn

Whole corn is an excellent source of magnesium, phosphorus,

antioxidants, and B vitamins. This grain has been shown to

increase healthy gut flora which can improve digestion,

prevent diabetes, reduce the risk for heart disease, and

even lower chronic inflammation. The best way to eat it is in

the form of air-popped corn – microwave popcorn is usually

loaded with butter and salt. It is also important that you buy

organic ones because about 40% of the corn grown in the

United States are genetically modified.

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CHAPTER 2: 20 HEALTHY AND DELICIOUS FAT LOSS RECIPES

Whole grains are not only good for you, they are delicious as well! By adding more of them to

your diet, you can lose weight, improve your health, and even reduce your risk for chronic

diseases!

One of the great things about them is that you have so many to choose from – just review

the list of 11 alternative carbohydrates from the previous section! Whether you enjoy grain-

based side dishes, salads, or soups, the culinary possibilities are endless, so don’t be afraid to

get creative!

If you need some help in getting started with adding more whole grains to your diet, try the

following 20 healthy and delicious fat loss recipes:

Nutty Rye Bread with Cherries

Barley Kale Skillet with Eggs

Cinnamon Apple Quinoa Breakfast Bowl

Honey Buckwheat Pancakes

Whole-Wheat Blueberry Scones

Buckwheat Mushroom Risotto

Classic Tabbouleh Salad

Herbed Radicchio and Bulgur Salad

Freekeh Butternut Squash Stew

Warm Salmon Couscous Salad with Dill Dressing

Red Lentil Soup Over Brown Rice

Easy Beef Barley Soup

Mediterranean-Style Quinoa Salad

Grilled Corn and Balsamic Red Onion Salad

Warm Lemon Chive Couscous Salad

One-Pot Stewed Chicken with Brown Rice

Freekeh and White Bean Burgers

Whole-Wheat Chocolate Chip Skillet Cookie

Rye Crepes with Fresh Berries and Cream

Spiced Oatmeal Raisin Cookies

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Nutty Rye Bread with Cherries Servings: makes 1 loaf

Ingredients:

• 1 packet active dry yeast

• ½ cup warm water, plus extra

• ½ cup warm milk

• ½ cup molasses

• ½ cup dried cherries, unsweetened

• ¼ cup unsweetened shredded coconut

• ¼ cup toasted pumpkin seeds

• 1 ¾ cups rye flour, divided into 1 ½ and ¼ cups

• 1 ¼ cups bread flour

• ¾ cup whole-wheat flour

• ½ tablespoon salt

• 1 teaspoon ground caraway seeds

Instructions:

1. Whisk together the warm water and yeast, then let rest for 5 minutes.

2. In a separate small bowl, whisk together the warm milk and molasses.

3. Combine the cherries, coconut, and pumpkin seeds in another bowl, then pour in enough

warm water to just cover the mixture.

4. Whisk together 1 ½ cups of the rye flour with the bread flour and whole wheat flour in a large

mixing bowl.

5. Stir in the salt and caraway seeds, then pour in the yeast and molasses mixtures.

6. Stir the mixture until just combined, then turn out onto a floured surface.

7. Knead the dough until smooth and elastic, for about 5 minutes, before adding the remaining

rye flour a little at a time to keep it from sticking.

8. Drain the cherry mixture and squeeze to remove moisture before kneading it into the dough.

9. Shape the dough into a ball and place it in a greased bowl, turning to coat.

10. Cover with plastic and let rise for 45 minutes in a warm place then punch down, cover, and let

rest for 10 minutes.

11. Shape the dough into a ball on a parchment-lined baking sheet then score the top.

12. Cover with a clean towel and let rest 30 minutes while you preheat the oven to 375°F.

13. Bake for 45 minutes or until the loaf sounds hollow when you tap the underside.

14. Cool completely then cut into slices and toast to serve.

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Barley Kale Skillet with Eggs Servings: 4

Ingredients:

• 2 tablespoons olive oil

• 2 medium shallots, sliced thin

• 1 cup whole-grain barley

• 3 ½ cups vegetable broth or stock

• Salt and pepper to taste

• 1 bunch fresh chopped kale

• 2 tablespoons fresh lemon juice

• 4 large eggs

Instructions:

1. Heat the oil in a large skillet over medium-high heat.

2. Add the shallots and cook for 2 minutes until softened.

3. Stir in the barley and cook for 1 minute until toasted and fragrant.

4. Add the broth and bring to a boil, then simmer until the barley is softened. This should take

about 15 minutes.

5. Season with salt and pepper, then preheat the broiler to high heat.

6. Add in the kale and cook for 2 minutes or until just wilted, then stir in the lemon juice.

7. Make four depressions in the barley mixture then crack an egg into each.

8. Place the skillet under the broiler until the eggs are cooked, then season with salt and pepper

to serve.

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Cinnamon Apple Quinoa Breakfast Bowl Servings: 4

Ingredients:

• 2 cups almond milk

• 1 cup uncooked quinoa, rinsed and drained

• ¼ cup unsweetened applesauce

• 1 teaspoon ground cinnamon

• ½ teaspoon vanilla extract

• Pinch of salt

• 2 medium apples, shredded

• Maple syrup, to serve

Instructions:

1. Combine the almond milk, quinoa, and applesauce in a saucepan.

2. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.

3. Stir in the cinnamon, vanilla, and salt, then spoon into bowls.

4. Top with shredded apples and a drizzle of maple syrup.

Honey Buckwheat Pancakes Servings: 4

Ingredients:

• ¾ cups buckwheat flour

• ½ cup all-purpose flour

• 1 teaspoon baking powder

• ½ teaspoon baking soda

• ¼ teaspoon salt

• Pinch of ground nutmeg

• 1 cup plain Greek yogurt

• ¼ cup milk

• 3 tablespoons honey

• 2 tablespoon canola oil

• 1 teaspoon vanilla extract

• 3 large eggs, whisked well

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Instructions:

1. Whisk together the flours, baking powder, baking soda, salt, and nutmeg in a bowl.

2. In another bowl, whisk together the yogurt, honey, milk, oil, and vanilla.

3. Whisk in the eggs, then combine it with the dry ingredients before beating it into a smooth

batter.

4. Heat a large nonstick skillet over medium-high heat.

5. Spoon the batter into the skillet and cook the pancakes until bubbles form on the surface.

6. Flip the pancakes and cook until browned underneath, then remove to a plate.

7. Repeat with the remaining batter, then serve hot.

Whole-Wheat Blueberry Scones Servings: 6

Ingredients:

• 1 cup whole-wheat flour

• 1 cup all-purpose flour

• 3 teaspoons baking powder

• ¼ cup natural cane sugar

• ½ teaspoon salt

• 6 tablespoons unsalted butter, chopped

• ¾ cup ricotta cheese

• 1/3 cup heavy cream

• 1 cup fresh blueberries

Instructions:

1. Preheat the oven to 425°F and line a baking sheet with parchment.

2. Whisk together the flours, baking powder, sugar, and salt in a mixing bowl.

3. Using a fork or pastry blender, cut the butter into the flour mixture.

4. Stir in the ricotta and heavy cream until it forms a dough, then fold in the blueberries.

5. Knead the dough, then transfer to a floured surface and pat into a round disc.

6. Cut the disc into six wedges and transfer them to the baking sheet.

7. Bake for 15 minutes until the edges are browned, then cool for 5 minutes before transferring

to a wire cooling rack.

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Buckwheat Mushroom Risotto Servings: 4

Ingredients:

• 4 cups chicken stock

• 1 tablespoon olive oil

• 1 small yellow onion, chopped

• 3 cloves minced garlic

• 2/3 cup raw buckwheat

• 1 cup dry white wine

• 1 cup sliced mushrooms

• 1 cup fresh chopped parsley

Instructions:

1. Bring the stock to boil in a saucepan, then reduce heat and simmer, covered, on low heat.

2. In another saucepan, heat the oil then sauté the onions and garlic until translucent.

3. Stir in the buckwheat and cook for 2 to 3 minutes, stirring constantly.

4. Increase the heat to medium, then stir in the wine – cook until the alcohol evaporates.

5. Add ¼ cup of the hot broth and stir until the buckwheat absorbs the liquid.

6. Stir in the sliced mushrooms along with another ¼ cup of stock.

7. Cook until the buckwheat absorbs the liquid while stirring continuously.

8. Keep adding the stock, ¼ cup at a time, until the buckwheat is very tender and creamy.

9. Reduce the heat to low and stir in the parsley, then season with salt and pepper.

Classic Tabbouleh Salad Servings: 6 to 8

Ingredients:

• 1 cup uncooked bulgur wheat

• 1 ½ cups boiling water

• ¼ cup olive oil

• 2 lemons, juiced

• 1 ½ teaspoons salt

• 2 cups grape tomatoes, halved

• 1 seedless cucumber, diced

• 1 bunch green onions, sliced thin

• 1 cup fresh chopped parsley

• 1 cup fresh chopped mint


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Instructions:

1. Place the bulgur in a large mixing bowl and pour the boiling water over it.

2. Stir in the olive oil, lemon juice, and salt, then let stand for 1 hour.

3. Toss in the remaining ingredients and season with salt and pepper to taste.

4. Cover and chill for several hours before serving.

Freekeh Butternut Squash Stew Servings: 4

Ingredients:


• 1 medium yellow onion, chopped

• 1 tablespoon minced garlic

• 1 tablespoon minced ginger

• 2 teaspoons chopped lemon thyme

• ½ teaspoon ground allspice

• 1 bay leaf

• ¾ pound boneless skinless chicken thighs, chopped

• 1 medium butternut squash, peeled, seeded, and cubed

• 1 medium leek, sliced (white and light green parts only)

• 1 (15-ounce) can chickpeas, rinsed and drained

• 1 cup freekeh, uncooked

• 6 cups chicken stock

• Greek yogurt, to serve

Instructions:

1. Heat the oil in a large stockpot over medium-low heat.

2. Add the onions and cook for 3 to 4 minutes, then stir in the garlic, ginger, and spices.

3. Cook for 30 seconds, then add the chicken and cook for 2 to 3 minutes until browned.

4. Stir in the butternut squash, leeks, chickpeas, freekeh, and chicken stock.

5. Bring to a boil over high heat, then reduce heat and simmer, covered, over low heat for 20

minutes until the freekeh is tender.

6. Serve hot with a dollop of Greek yogurt.

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Warm Salmon Couscous Salad with Dill Dressing Servings: 4

Ingredients:

• ¼ cup olive oil plus 2 tablespoons

• 1 pound boneless salmon with skin


• 2 small shallots, sliced thin

• 6 ounces whole-wheat couscous

• 3 cups chicken broth

• 2 cups fresh spinach, chopped coarsely

• ½ cup fresh chopped dill

• 2 tablespoons Dijon mustard

• 1 lemon, juiced

Instructions:

1. Heat ¼ cup of oil in a large skillet over medium-high heat.

2. Season the salmon with salt and pepper, then add it to the skillet skin-side down.

3. Reduce the heat to medium-low, then cook for 6 minutes until the skin is crisp.

4. Flip the salmon and cook for about a minute more until medium-rare.

5. Transfer the salmon to a plate until cooled, then remove the skin and flake with a fork.

6. Reheat the skillet with the remaining oil over medium-high heat.

7. Add the shallots and cook for 2 minutes, then stir in couscous and cook for 1 minute more.

8. Stir in the broth and bring to a simmer, then cook until the couscous is tender.

9. Drain off any extra liquid, then spoon the couscous into a bowl.

10. Toss in the spinach, dill, mustard, and lemon juice along with the salmon.

11. Season with salt and pepper to taste, then serve immediately.

Red Lentil Soup Over Brown Rice Servings: 6

Ingredients:

• 2 cups red lentils, rinsed and drained

• 7 cups water

• 1 tablespoon ground turmeric

• 3 tablespoons unsalted butter, divided into 1 and 2 tablespoons

• Salt, as needed

• 1 large yellow onion, chopped

• ½ tablespoon ground cumin

• 1 teaspoon mustard seeds

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• 1 cup fresh chopped cilantro


• 1 bunch fresh chopped spinach

• A bowl of steamed brown rice

Instructions:

1. Combine the lentils, water, and turmeric in a large saucepan.

2. Add 1 tablespoon of butter and ½ tablespoon salt, then bring to a boil.

3. Reduce heat and simmer, covered, for 20 minutes or until the lentils are tender.

4. Remove from heat and puree the mixture with a hand blender, adding water if needed to thin

to the desired consistency.

5. In a medium skillet, melt the remaining butter over low heat.

6. Add the onions, cumin, and mustard seeds, then sauté for 10 minutes or until the onions have

softened.

7. Stir in the cilantro and cook for 1 minute, then combine the onion mixture into the soup.

8. Add the lemon juice and spinach, then season with salt and pepper to taste, then serve over a

bed of steamed brown rice.

Herbed Radicchio and Bulgur Salad Servings: 4

Ingredients:

• 1 cup uncooked bulgur wheat

• 1 ¼ cups boiling water

• 1 cup thinly sliced radicchio

• ½ cup fresh chopped parsley

• ½ cup fresh chopped mint

• ¼ cup thinly sliced green onion

• ½ cup olive oil


• 1 tablespoon honey

• ½ cup chopped toasted walnuts


Instructions:

1. Place the bulgur in a large bowl, then pour the boiling water over it.

2. Cover and let rest for 30 minutes until the liquid is absorbed.

3. Toss in the remaining ingredients, then season with salt and pepper to taste.

4. Serve the salad warm or cover and chill before serving.

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Easy Beef Barley Soup Servings: 4

Ingredients:

• ½ pound sirloin steak, cut into chunks



• 1 large yellow onion, chopped

• 1 large carrot, peeled and chopped

• 1 large stalk celery, chopped

• 2 tablespoons tomato paste

• 2 teaspoons fresh chopped thyme

• 1 teaspoon fresh chopped oregano

• 1 cup whole-grain barley

• 4 cups low-sodium beef broth

• 1 cup water

Instructions:

1. Season the beef with salt and pepper to taste.

2. Heat the oil in a Dutch oven over medium heat, then add the beef, stirring until browned on

all sides. This should take about 2 minutes.

3. Transfer the beef to a bowl, then reheat the Dutch oven and add the onion, carrot, and

celery.

4. Cook for 2 minutes, stirring often, before adding in the tomato paste, thyme, and oregano.

5. Let the mixture cook for 1 to 2 minutes more until the vegetables are slightly browned.

6. Stir in the barley, beef broth, and water, then season with salt and pepper.

7. Bring to a boil, then reduce heat and simmer until the barley is tender or about 15 minutes.

8. Add the beef back in and cook until heated through, then serve hot.

Mediterranean-Style Quinoa Salad Servings: 4 to 6

Ingredients:

• 1 cup uncooked quinoa

• 2 cups water

• 1 large seedless cucumber, diced

• 1 small red onion, diced

• 2 cups grape tomatoes, halved

• Salt to taste

• ½ cup fresh chopped parsley

• ¼ cup fresh chopped mint

• ¼ cup olive oil

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• 2 tablespoons red wine vinegar

• 1 teaspoon minced garlic

• ½ cup crumbled feta cheese

Instructions:

1. Stir together the quinoa, water, and a little salt in a small saucepan.

2. Bring to a boil, then reduce heat and simmer on low heat, covered, for 7 minutes.

3. Turn off the heat and let rest for 5 minutes until the quinoa absorbs the liquid.

4. Pour the quinoa into a strainer and rinse in cold water until cool, then let drain.

5. Combine the cucumbers, red onion, and tomatoes in a strainer.

6. Season with salt and toss well, then let drain for 10 minutes.

7. Transfer the cooled quinoa to a bowl with the cucumber, red onion, and tomatoes.

8. Toss in the parsley, mint, olive oil, red wine vinegar, garlic, and feta cheese.

9. Season with salt and pepper to taste and serve.

Grilled Corn and Balsamic Red Onion Salad Servings: 6 to 8

Ingredients:

• 12 ears of corn, husked


• 2 red bell peppers, cored and diced

• 2 vine-ripened tomatoes, diced

• 1 large red onion, diced

• ¼ cup thinly sliced green onion

• ½ cup olive oil

• ¼ cup balsamic vinegar

• 1 tablespoon Dijon mustard

• 1 teaspoon minced garlic

Instructions:

1. Preheat the grill and brush the grates with olive oil.

2. Bring a pot of salted water to boil, then add the corn and cook for 2 minutes.

3. Remove the corn, then brush with oil and season with salt and pepper to taste.

4. Place the corn on the grill and cook for about 2 minutes, turning until all sides are slightly

charred.

5. Remove the corn from the grill and cut the kernels into a bowl with a sharp knife.

6. Whisk together the olive oil, balsamic vinegar, mustard, and garlic in a small bowl.

7. Add the red pepper, tomatoes, red onion, and green onion to the corn kernels.

8. Pour in the dressing and toss to coat, then season with salt and pepper to taste.

21


Warm Lemon Chive Couscous Salad Servings: 6

Ingredients:


• 1 medium yellow onion, diced


• ½ teaspoon ground turmeric

• 1 ½ cups vegetable broth

• 1 ¼ cups whole-wheat couscous

• 1 bunch fresh chopped chives

• 1 lemon, juiced and zested


Instructions:

1. Heat the oil in a large skillet over medium-high heat.

2. Add the onion, garlic, and turmeric and sauté for 5 minutes or until the onion is browned.

3. Stir in the vegetable broth, then bring to a boil.

4. Add the couscous and stir well, then remove the skillet from heat and cover – let stand for 10

minutes.

5. Stir in the chives, lemon juice, and lemon zest, then season with salt and pepper. Serve warm.

One-Pot Stewed Chicken with Brown Rice Servings: 4 to 6

Ingredients:

• 2 tablespoons olive oil

• 2 pounds boneless, skinless chicken breast halves


• 1 medium yellow onion, chopped


• 4 vine-ripened tomatoes, chopped

• 1 red pepper, cored and chopped

• 1 cup whole-grain brown rice

• 1 ¼ cups water

22


Instructions:

1. Heat the oil in a large, deep skillet over medium heat.

2. Season the chicken with salt and pepper, then add it to the skillet and cook until browned on

all sides, for about 10 minutes.

3. Remove the chicken to a plate, add the onions and garlic to the skillet, and season with salt

and pepper.

4. Cook the onions until soft, for about 3 to 5 minutes, then addin the tomatoes, peppers,

brown rice, and water.

5. Spread the mixture evenly, then add in the chicken and bring to a boil.

6. Reduce heat and simmer, covered, over medium-low heat for 50 to 60 minutes until the rice

is tender, then serve hot.

Freekeh and White Bean Burgers Servings: 4

Ingredients:

• 1 (15-ounce) can white beans, rinsed and drained

• ½ cup cooked whole-grain freekeh

• 1 medium carrot, shredded

• 2 green onions, sliced thin

• 1 teaspoon ground cumin



• 1 large egg, beaten

• 4 whole-wheat hamburger buns, toasted

Instructions:

1. Preheat the oven to 350°F.

2. Drain the beans well, place them in a large bowl, and mash them slightly with a potato

masher.

3. Stir in the freekeh, carrot, green onions, cumin, and garlic, then season with salt and pepper.

4. Fold in the beaten egg, then shape the mixture by hand into 4 even-sized patties.

5. Place the patties on a parchment-lined baking sheet and brush with olive oil.

6. Bake for 25 minutes or until browned on the edges, then serve on whole-wheat buns with

your favorite burger toppings.

23


Whole-Wheat Chocolate Chip Skillet Cookie Servings: makes 1 large cookie

Ingredients:

• 3 cups whole-wheat flour

• 1 ½ teaspoons baking powder

• 1 teaspoon salt

• 1 teaspoon baking soda

• 2 sticks unsalted butter, softened

• 1 cup light brown sugar, packed

• 1 cup natural cane sugar

• 2 large eggs, room temperature

• 1 tablespoon vanilla extract

• 1 cup semisweet chocolate chips

Instructions:

1. Preheat the oven to 350°F and grease a 10-inch ovenproof skillet with butter.

2. Sift the whole-wheat flour, baking powder, salt, and baking soda into a bowl.

3. In a separate bowl, cream together the butter and sugars for 2 minutes on low speed.

4. Scrape down the sides of the bowl, then mix in the eggs, one at a time, before adding in the

vanilla extract.

5. Scrape down the bowl one more time, then beat the dry ingredients on low speed until just

combined, then fold in the chocolate.

6. Spread the mixture into the skillet and bake for 35 to 45 minutes until the edges are browned

and the center is set.

7. Remove from the oven and cool for 15 minutes before slicing to serve.

Rye Crepes with Fresh Berries and Cream Servings: 4

Ingredients:

• 1 ¼ cups all-purpose flour

• ¾ cup whole-grain rye flour

• ½ teaspoon salt

• 3 large eggs, room temperature

• 2 cups water

• 2 cups fresh mixed berries

• 1 cup fresh whipped cream

24


Instructions:

1. Whisk together the flours and salt in a mixing bowl, then whisk in the eggs.

2. Add the water a little at a time, whisking until well combined.

3. Strain the mixture through a mesh sieve to remove lumps, then let the batter rest for 30

minutes.

4. Heat an 8-inch skillet over medium heat and grease lightly with butter.

5. Pour in just enough batter to coat the bottom of the pan, rotating the pan to spread it.

6. Cook for 1 to 2 minutes until the crepe is browned underneath, then carefully flip and brown

on the other side.

7. Remove the crepe to a plate to keep warm and repeat with the remaining batter.

8. To assemble the crepes, lay them out flat and spoon a tablespoon or two of fresh whipped

cream down the middle of each.

9. Sprinkle fresh berries over the cream, then roll or fold the crepes up to serve.

Spiced Oatmeal Raisin Cookies Servings: 18

Ingredients:

• ¼ cups plus 2 tablespoons natural cane sugar

• ¼ cup light brown sugar, packed

• ½ cup unsalted butter, softened

• 1 large egg, room temperature

• ½ teaspoon vanilla extract

• ¾ cups whole-wheat flour

• ½ teaspoon ground cinnamon

• ½ teaspoon baking soda

• ¼ teaspoon salt

• ¼ teaspoon ground nutmeg

• 1 ½ cups whole oats

• ½ cup seedless raisins

Instructions:

1. Preheat the oven to 350°F and line a baking sheet with parchment.

2. Cream together the sugars and butter in a mixing bowl, then beat in the egg and vanilla.

3. In a separate bowl, whisk together the dry ingredients, then stir them into the butter mixture.

4. Fold in the oats and raisins until just combined.

5. Drop the batter in rounded tablespoons onto the prepared baking sheet, spacing them about

2 inches apart.

6. Bake for 9 to 11 minutes until the cookies are golden brown, then cool for 2 minutes before

transferring them to a cooling rack.

25


CONCLUSION

The truth of the matter is that not all grains are good, but not all of them are bad either!

Hopefully, in reading this book, you have come to realize that there is a big difference

between simple and complex carbohydrates. The former, like sugar and processed grains, are

digested too quickly by the body while the latter provide steady, slow-burning energy. They

can also keep you feeling full for longer and may even reduce your risk for certain diseases.

The best grains to eat for weight loss and health are whole, unaltered ones, like whole wheat,

oats, quinoa, and brown rice. They are easy to find at natural food stores, or even at your

local market! Stock up on a variety of them and then use the recipes in this book to learn how

to cook them.

Your health is your most valuable asset and it is your job to protect it. Eating such foods is a

great way to improve your health and you may even lose some weight in the process!

So, if you want to kick-start your weight loss journey and reap the health benefits of whole

grains, what better time to start than now? This book includes all of the recipes you need get

started so, all you have to do is pick one and then give it a try. Have fun and good luck!

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