Summer Grain Recipes

Grains are especially versatile in the summertime—perfect as a side for grilled favorites, tossed into fresh salads, or served in chilled dishes. To help inspire your meal planning this week, here are five recipes to try.

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Tiramisu Overnight Oats

Make it a Full Plate Meal:  Serve the tiramisu oats with fresh or frozen berries for a delicious Power Up breakfast.

75% water-fiber foods –  rolled oats, banana, berries
25% foods – chia seeds, milk of choice, protein powder

Bulgur Salad With Grilled Chicken

Make it a Full Plate Meal: Next time you grill chicken, serve this delicious Bulgur Salad as a side. Watermelon will make a perfect ending to the meal.

75% water-fiber foods – bulgur, chickpeas, cucumber, red onion, fresh parsley, fresh mint, fresh dill, watermelon
25% foods – chicken, pepitas, feta, dressing

Black Bean, Sweet Potato and Quinoa Salad

Make it a Full Plate Meal: Serve this tasty summer salad with chips and a fresh peach for dessert.

75% water-fiber foods – sweet potatoes, quinoa, black beans, spinach, green onions, avocado, cilantro, peaches
25% foods – dressing, oil, pepitas, chips

Roasted Broccoli Farro Salad

Make it a Full Plate Meal:  This salad is a full meal on its own. You can also add your own 25% zone protein, such as grilled fish, chicken, or tofu.

75% water-fiber foods – farro, white beans, broccoli, thyme, shallot, garlic, pepper, parsley
25% foods – dressing, sunflower seeds, protein choice

BBQ Tofu Skewers with Brown Rice

Make it a Full Plate Meal: Serve your grilled veggie and tofu skewers atop brown rice. A white bean side salad would be delicious.

75% water-fiber foods – brown rice, white beans, cucumber, radishes, fresh dill, garlic, green onions, zucchini, squash, red onion, bell pepper
25% foods – dressing, marinade, tofu

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