Heart Healthy Whole Grain Recipes

Cooking with whole grains is a simple, delicious way to give your heart a little extra love. They’re packed with fiber and nutrients that can help lower cholesterol and support overall heart health, so these recipes make it easy to do something good for your body while enjoying every bite.

Barley, Beans, and Greens

Make it a Full Plate Meal: Serve the dish with grilled asparagus. Grilled trout or Crunchy Tofu Fish Fillets would be a nice choice for your 25% zone.

75% water-fiber foods – barley, onion, carrots, Swiss chard, kale, garlic, cannelini beans
25% foods – fish/tofu

Red Lentils With Vegetables and Brown Rice

Make it a Full Plate Meal: Plate the brown rice dish with a Middle Eastern Salad and choose your own 25% item. I’d pick a dessert.

75% water-fiber foods – carrots, garlic, stewed tomatoes, red lentils, brown rice, quinoa, fresh cucumber, tomatoes, onion, fresh parsley, fresh mint
25% foods – oil, dessert

Bulgur and Green Peas

Make it a Full Plate Meal: Serve the bulgur and green peas with this Mediterranean White Bean Stew. Choose your own 25% item. I would choose feta cheese crumbles to top the meal.

75% water-fiber foods – bulgur/barley, onion, peas, cannellini beans, diced tomatoes, kalamata olives, spinach
25% foods – oil, feta

Overnight No-Cook Banana Oatmeal

Make it a Full Plate Meal:  Serve this oatmeal in a bowl with additional fruit such as blueberries and raspberries.

75% water-fiber foods – oatmeal, bananas, fresh/frozen blueberries, raspberries
25% foods – milk, pecans

Chipotle Chicken Bowls With Cilantro-Lime Quinoa

Make it a Full Plate Meal: Plate the meal as presented in the recipe. If you don't eat meat, use half a cup of black beans instead.

75% water-fiber foods – spinach, tomato, avocado, carrots, radishes, green onions, quinoa, fresh cilantro, black beans
25% foods – oil, honey, chicken

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.

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