Avoiding Wheat Linked with Low Fiber, High Saturated Fat Intakes

Although wheat has been a staple crop for centuries, in recent years it has (unjustly) become a scapegoat by fad-dieters seeking a wheat-free or low-carb diet. In this study, researchers analyzed the diets of 30 people who reported avoiding wheat to see if this wheat-free diet impacted their nutrient intake. The wheat avoiders (many of whom happened to be avoiding dairy as well) consumed too little fiber and calcium, and too much saturated fat and total fat according to dietary recommendations. Interestingly, although 85% of the participants reported avoiding ALL wheat products, ⅓ of the participants reported eating a wheat-based food in their food record (mostly in the form of discretionary snacks/desserts).
Nutrition & Dietetics: The Journal of the Dietitians Association of Australia. 2019 Jul;76(3):305-312. doi: 10.1111/1747-0080.12521. (Golly S et al.)

Steamed Whole Wheat Pork Buns

These delectable steamed pork buns are a popular street food in China and a wonderful addition to your table any time of the year. These savory delicacies take a little work, but they’re absolutely worth it. ...


Flavorful pesto and creamy avocado make a delicious sauce for pasta in this recipe — which also has an impressive 5 cups of assorted baby greens! Serve warm, or store in the refrigerator for a delicious spin on pasta salad....

whole grain orzo served with grilled shrimp and veggies

Shrimp is one of the most kid-friendly seafood options available. Let older children help you prepare the skewers. When kids are invested in the meal preparation, they are often more likely to taste (and enjoy) the meal.

whole grain wrap with falafel and vegetables

Our easy oven baked falafel patties are the foundation of this plant-based recipe. If you’ve made the falafel patties ahead of time, this meal comes together in just minutes.

Chicken salad sandwiches

Chicken salad gets a delicious and nutritious Mediterranean makeover, using Greek yogurt as the binder, and fragrant sundried tomatoes and roasted red peppers for flavor....

pasta salad with basil, grilled cantaloupe, and prosciutto

Prosciutto wrapped cantaloupe slices are a popular dish in Italy. We grill the cantaloupe to concentrate the flavor, then toss the ingredients into a whole grain pasta salad, using chickpeas, mozzarella, basil, and a lemon Dijon dressing to round out the dish....

Panzanella salad

This Tuscan-inspired salad is a delicious way to use up whole grain bread that is past its prime. Feel free to add additional veggies to the salad, like roasted eggplant, zucchini, summer squash, or even corn.


Avocados and marinated artichoke hearts star in this delicious pasta salad featuring the flavors of the Mediterranean. A simple dressing made with fresh lemon juice and olive oil is easy to make. ...

whole sweet flatbread with ricotta and blackberries

Most flatbreads, like pizza, often go the savory route. But with fruit and honey, this dish makes for a delicious dessert or brunch option. If blackberries aren’t available near you, try other fresh fruits that you may have on hand, like blueberries or thinly sliced peaches....

Greek Greens and Feta Pie

This recipe is inspired by the leafy green filled pies of the Cyclades, in Greece. Dark, leafy green vegetables are some of the most nutrient-dense foods around, and when paired with rich Greek cheese like Feta or Manouri, along with a nutty whole wheat crust, their taste can’t be...

Pesto and White Bean Wrap

Use the leftover pesto in pasta. For an added protein boost, add canned tuna or salmon.


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