Amaranth is an ancient Aztec grain that is rich in protein and calcium. Amaranth releases a lot of starch while it is cooking, creating a soupier cooked grain than a fluffy one. It is best not add salt to amaranth while it is cooking or it will not absorb enough water to become tender.

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.

Soup has been my comfort food for as long as I can remember. When someone asks, "what's your favorite thing to cook?" I typically answer, "soup!" I have made countless versions of a vegetable bean soup since I started cooking in childhood, and this recipe may be my best version yet. The orzo adds an enjoyable texture and heartiness to the bowl, but could always be substituted with other pasta shapes or even pre-cooked rice.

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.

This easy, vegan meal is full of flavor and fiber. With fewer dishes and practically hands-off cooking, this recipe is ideal for a busy weeknight or meal prep. I like to serve it over quinoa with some extra olive oil for a simple, balanced work lunch. Pair it with the lemon tahini dressing if you prefer your food with a little more sauce!

This hearty breakfast potato scramble is one of my favorite ways to start a busy morning, especially when I need something that will keep me full for hours. With plenty of protein, carbohydrates, and healthy fats, it's a great option for growing teens, active families, or anyone needing a more substantial meal to fuel their day. I love using whatever extra vegetables I have in the fridge, so it turns out a little differently every time. Everything cooks in one pan, making it an easy breakfast to pull together. It also works well for meal prep!

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. 

When you're short on time and energy after a busy day, this simple sheet-pan dinner makes it easy to get a nourishing meal on the table. Each serving provides nearly 40 grams of protein, 8 grams of fiber, and just 450 calories. It's also perfect for meal prep! Make a batch for dinner, then pack the leftovers into containers with fresh baby arugula and pomegranate arils for a colorful, nutrient-dense lunch the next day. I use a large 20x14-inch stainless steel baking sheet for this recipe.

When you're short on time but craving something warm and nourishing, this light, brothy soup is just what you need. It comes together in about 10 minutes and is especially soothing during cold and flu season, when a warm bowl of soup can feel so comforting. Serve it with leftover rice for a quick, satisfying meal. Ground chicken works just as well in place of the turkey.

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 lemony chicken and white bean soup is one of those simple, nourishing meals that comes together with just a little chopping and one pot. It's full of tender chicken, vegetables, and creamy white beans, with a bright, fresh lemon flavor that brings everything together. It's a wonderful soup to make on a busy weeknight when you want something warm and comforting without spending much time in the kitchen. Make a big batch and enjoy the leftovers for easy lunches throughout the week!

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!