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I make this chocolate chia mousse with either organic whole milk or almond milk, and both taste amazing. I love topping it with a few spoonfuls of Greek or coconut yogurt and fresh strawberries or raspberries. It makes a delicious high-fiber breakfast, snack, or dessert that you can easily make ahead and have ready in the fridge.

Rice with just the hull removed is brown rice. Rice with the hull, bran, and germ removed is white rice. There are a few different long grain brown rice varieties to choose from: Long grain, jasmine, and basmati.

This creamy roasted vegetable macaroni and cheese is super easy to make and a great way to add some extra veggies to your children’s meals. The roasted vegetables blend right into the creamy cheese sauce, making it both delicious and nourishing. I like to make it with either cow’s milk or dairy-free milk and top it with fresh parsley and Aleppo pepper. It’s a comforting, family-friendly meal that’s also packed with nutrients and fiber.

This potato crust Mediterranean frittata is one of my favorite nourishing breakfasts to make when I want something filling and full of flavor. The eggs and cottage cheese make it a great high-protein breakfast, with plenty of vegetables packed into each serving. It’s also great to make ahead and have ready in the fridge for an easy breakfast or lunch.

Warming Indian-spiced stews feel so nourishing as the weather begins to cool, and these buttered chickpeas are a favorite with my children—they disappear quickly! I like to soak a large batch of chickpeas on the weekend, then cook a big pot to use in different recipes throughout the week. Having them ready makes this an easy dinner to pull together. While the chickpeas simmer in their rich sauce, put on a pot of turmeric rice and make a cucumber salad to serve alongside. The fresh, crisp cucumbers complement the warming spices for a hearty, balanced plant-based meal.

These Mediterranean chicken tzatziki rice bowls are an easy, nourishing meal packed with protein and fresh flavors. I love how everything comes together with the warm chicken and rice, fresh vegetables, and creamy tzatziki sauce. They’re great for an easy dinner and also perfect for meal prepping to have ready for lunches throughout the week.

Serve this rice with a hearty bean soup or use it to make sushi rolls. You may want to make a half batch of this recipe if serving for only a small number of people. The amount of water can vary in this recipe depending on whether or not you have soaked the grains overnight—use 4 ½ cups of water if the rice has been soaked or 6 cups of water for unsoaked rice.

Wild rice is a grass that grows in small lakes and slow-flowing streams and is native to North America. Native Americans harvested wild rice by canoeing into a stand of plants and bending the ripe grain heads with wooden sticks, called knockers, to get the rice into the canoe. Wild rice is closely related to true rice as both share the same tribe, Oryzeae. Wild rice is higher in protein than regular brown rice and contains a high amount of zinc. Cooked wild rice can be added to soups, made into grain pilafs, or stuffed into cooked winter squash.

Buckwheat can either be found raw or roasted at your local co-op or health food store. The roasted version of buckwheat is called Kasha. Both have a strong and hearty flavor that lends well for cold weather eating.

I love picking up Persian cucumbers at the farmers market—their thin skins and crisp texture make them perfect for a quick cucumber salad. Tossed in a tangy, savory dressing with a little heat, this is an easy side to pull together while the rest of dinner cooks. Serve it with a stir-fry, your favorite noodle dish, or grilled fish and rice.

Millet is one of the oldest cultivated grains in the world, prized for its mild, slightly sweet flavor and naturally gluten-free composition. Its light, fluffy texture makes it a wonderful alternative to rice or quinoa in grain bowls, salads, pilafs, and simple side dishes. Millet also provides fiber, magnesium, and naturally occurring polyphenols that help support a healthy gut microbial ecosystem. As these fibers are fermented by beneficial gut bacteria, they produce beneficial short-chain fatty acids that support digestive health, immune regulation, and overall metabolic resilience.

Oats, or Avena Sativa, originated in Asia and have been cultivated throughout the world for over two thousand years. Oat groats are simply the hulled version of oats. Oats contain a specific fiber known as beta-glucan, which can significantly lower cholesterol levels and help to prevent heart disease. Oats contain antioxidant compounds called avenanthramides, which help to prevent free radicals from damaging LDL cholesterol, thus reducing the risk of heart disease. If you are gluten sensitive, be sure to purchase organic Certified Gluten-Free Oats.

Quinoa, pronounced KEEN-WAH, comes from the Andes Mountains in South America where it was once a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious, light nutty flavor. Quinoa makes wonderful grain salads or is great served with a vegetable and bean stew.

Teff is a very tiny grain that is available in three colors―white, red, or brown⎯each with its own distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was cultivated as a staple grain for the Ethiopians. It is now grown in the Snake River Valley of Idaho.

Serve this colorful, nutrient-dense noodle dish as part of a balanced dinner, or pack it in your child's lunchbox! It also make a perfect potluck dish. Buckwheat does not contain any gluten even though the name implies so. Though if you are gluten-sensitive, be sure to use 100% buckwheat soba noodles that are also certified gluten-free. Brown rice noodles can easily replace the buckwheat noodles in this recipe if needed. 

Serve this easy-to-make dish with some grilled chicken or fish, and steamed broccoli for a complete meal. Brown rice noodles come in a variety of shapes and sizes, any of which can be used in this recipe. You can easily substitute the cashew butter in the sauce for organic unsalted peanut butter or almond butter if you would like.

This tasty rice dish is delicious served with a Vegetable Curry and Red Lentil Dal. If you cannot find brown jasmine rice in your area, then use brown basmati rice instead.

Serve this dish as part of a light summer meal or for a simple lunch. If you cannot find French lentils you may substitute green or brown lentils instead. This salad will keep in a covered container in the refrigerator for up to 5 days.

Serve this Mediterranean-style dish with the Herb Roasted Halibut and this Raw Cauliflower, Lemon, and Leek Salad for a complete meal.

Serve this flavorful brown rice dish with cooked Black Beans and Guacamole for a nutritious vegetarian meal!

This dish is a fun way to dress up plain brown rice. Use brown basmati rice if you cannot find brown jasmine rice. Using leftover cooked rice will significantly cut down on cooking time! Serve with any type of Thai coconut curry, grilled chicken, or sautéed tofu. 

This zesty grain salad is simple to prepare and full of detox-supportive nutrients. Raw kale contains glucosinolates, sulfur-rich compounds that help activate liver detoxification enzymes and support cellular renewal. Wild rice adds a hearty texture along with fiber, minerals, and antioxidants that promote steady energy and healthy digestion. The combination of raw kale and red pepper with cooked wild rice creates a vibrant balance of flavor and texture. I love using green curly kale with the ribs removed for this recipe.

This recipe is great for Holiday gatherings or as a warm autumn meal. Try adding some sliced organic sausages to the rice mixture for a little extra flavor and protein if desired. Cooked lentils also make a great addition to the stuffing!

This yummy Thai style quinoa dish is delicious served on its own, or serve it with the Raw Thai Kale Slaw and baked wild salmon for a balanced meal.

A composed salad is one in which ingredients are arranged on a platter instead of being tossed together. Composed salads are a beautiful way to present nourishing ingredients! I like to use the bright green, round castelvetrano olives in the recipe, though any high quality olive will do. Often times we will steam a large amount of fresh greens, such as chard or kale, and add it to this meal. Other lovely additions are Balsamic Roasted Beets, or Massaged Kale.

This quinoa salad is bursting with fresh Mediterranean flavors. It is great to take to a potluck or dinner party! This grain dish is best served shortly after it has been made, otherwise the pumpkin seeds will begin to lose their “crunch” after a while. You may use any type of white beans, though I prefer to use cannellini beans beans in this dish.

This zesty salad bursts with flavor from fresh lime juice, ground cumin, and fresh cilantro—making it the perfect energizing meal for warm days or anytime you need a lift without the weight of a heavier dish. Rich in fiber and plant-based protein, it’s deeply satisfying yet light on the body.

This quinoa salad makes a great addition to any summer picnic. Any fresh summer vegetables that you have on hand work well here. Try adding diced summer squash, fresh shelled peas, or thinly sliced kale leaves. You can use either leftover cooked sweet corn or raw corn cut right off the cob. They both work great, but I prefer the taste and texture of the raw corn.

This flavorful grain salad is perfect for the holidays. It can be made up to a day ahead of time, just wait to add the pecans until ready to serve.

You will need a food processor to make these. You can make the patties up to 3 days ahead of time and store them in between pieces of waxed paper in a storage container in your refrigerator. Serve millet patties with Barbecued Navy Beans and thinly sliced green cabbage (or napa cabbage) tossed with my Cilantro Vinaigrette.

Serve this vegetable-rich whole grain dish with a fresh garden salad tossed with my Herbal Vinaigrette for a simple summer meal.