March 2022 Dinner Planning Ideas – Whole Grains

by | Mar 7, 2022 | Article, Dinner Planning, Tips And Techniques | 0 comments

We have all heard the benefits of whole grains to our overall health. They offer essential vitamins, minerals, antioxidants, and fiber that support heart health, help maintain a healthy weight and blood pressure, lower or maintain cholesterol levels, and assist in the management of type 2 diabetes.

What you may not be aware of is that whole grains also provide much-needed energy to our brains, which require large amounts to function properly. First, because of their high fiber content and low glycemic ranking, whole grains slowly release energy into our bodies which helps keep us mentally alert throughout the day. Next, those health-boosting nutrients in whole grains are especially vital to memory, mood, concentration, and productivity. Finally, whole grains are helpful for tending to gut health, which is important to better brain function.

Incorporating whole grains into meals is fairly easy. For further information on selecting, storing, and cooking whole grains, check out my post, “A Basic Guide to Whole Grains”.

For this month’s dinner planning, here are three delicious, health and brain-boosting menu ideas you may wish to cycle into your rotation that incorporates different types of whole grains.

 

MEAT

Chili with Honey-Oat Cornbread

What speaks “comfort food” more than chili and cornbread! Loaded with great ingredients, both are flavorful, delicious, and satisfying. Make extra – the leftovers are a welcome treat.

  • Health- and brain-boosting ingredients used in this meal – beans, tomatoes, onions, other veggies, garlic, warm spices, oats, cornmeal, buttermilk

 

 

FISH AND SEAFOOD

Grilled or Roasted Salmon with Black Rice

Simply prepared salmon is one of my favorite meals, and it’s so quick and easy. Pairing this nutrient-dense protein with whole-grain black rice ups the ante even further, as black rice is one of the healthiest whole grains. Enjoy this meal with a side of grilled or roasted veggies or a tossed salad.

  • Health- and brain-boosting ingredients used in this meal – salmon, black rice, onion, bell pepper, garlic, olive or avocado oil, other veggies, herbs, spices 

 

 

PLANT-BASED

Mushroom Barley Soup – from The Spruce Eats

“This versatile recipe is a great vegan variation on the classic dish found in most eastern European and Jewish restaurants.” Enjoy this warming and satisfying soup with a tossed salad, and/or slice of whole-grain bread.

  • Health- and brain-boosting ingredients used in this meal – assorted mushrooms, onion, shallot, pearl barley, herbs

 

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