close up of rotini pasta and vegetables

Jerk seasoning is a spice blend used in Jamaican cuisine that often includes warm spices like cinnamon, paprika, nutmeg, allspice, and cayenne. It adds a punch of flavor to this Caribbean inspired pasta dish....

cinnamon rolls on a white plate

We make these cinnamon rolls in the slow cooker, so that the dough can rise and cook all in one easy step. Whole wheat dough has the structure to withstand this type of moist cooking environment, creating a perfectly gooey cinnamon roll. However, our favorite part just might be the cinnamon date...


Prepping a big batch of these sweet potato walnut falafels ahead of time makes mealtime easy throughout the week. A maple tahini sauce keeps things interesting, and try switching up the grains and vegetables for versatility.


This delicious salad, an Armenian recipe, was said to have been a favorite among shepherds, who needed a quick and accessible meal after working the land all day. With bright green olives and red pomegranate seeds, this dish is a beautiful addition to a dinner party meal or holiday table.


These Armenian stuffed flatbreads are a quick, no-yeast bread you’ll make again and again. Use your favorite herbs and greens for the filling in this recipe. ...

breaded chicken next to cooked greens and tomatoes on a white plate

This hearty, comfort-food dish is packed with both flavor and nutrition. We like seeking out “thin sliced” chicken breasts for this recipe because they cook quicker, but you can also slice your own or pound thicker pieces with a meat tenderizer. When fresh tomatoes aren’t in season,...

a bowl of orzo pasta and veggies in a white bowl

We love the Mediterranean flavors in this cozy dish! In this one-pot wonder, the orzo pasta boils in a shallow amount of water alongside the veggies, no additional pots or pans necessary....


Fresh produce is the star of this fresh-tasting wrap. Avocados create both the filling and the dressing! We recommend a whole grain wrap or tortilla. ...

sandwich with beet filling and whole grain bread on a plate outdoors

This recipe makes use of both the beets and beet greens. If your beets did not come with the greens attached, feel free to substitute a bunch of kale. For a super easy shortcut, you can also try substituting a can of beets for the roasted beets. 

Whole Grains Linked with Lower Risk of Type 2 Diabetes

In a large study of nearly 200,000 US adults, those eating whole grains most frequently had a 29% lower risk of developing type 2 diabetes across the approximately 30-year study period than those rarely or never eating whole grains, even after adjusting for other lifestyle factors. When looking at specific whole grain foods, common foods like whole grain breakfast cereal, oatmeal, whole grain bread, and brown rice were all linked with a lower risk of type 2 diabetes. The exception was popcorn, which was linked with a higher risk of type 2 diabetes when eaten more than once per day, perhaps due to its association with butter sauces or sugary flavorings.
BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. (Hu Y et al.)

breakfast salad

A salad for breakfast? Why not! If you want to get the veggies in at your morning meal, and mix things up from an omelet or frittata, give this breakfast salad a try. 

vegetable pizza

Pizza parties are a great way to make mealtime more interactive and allow people to customize their dish to their preferences. Below we’ve suggested our own favorite pizza toppings, but feel free to swap in your own favorites, such as roasted eggplant, pesto sauce, ricotta, or fresh arugula.


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