Rice & Grains

In many cultures dating as far back as the Middle Ages, crunchy, toothsome wheat berries have been sweetened and served for holiday celebrations. In Russia, poppy seeds, walnuts, and raisins are added for a dish called kutya. In Turkey, a similar dish is called kofyas, and in Greece it's known as koliva. The combination of wheat, honey, and dates has survived so long because it is heavenly. Serve small portions as it's quite filling.

Chewy nubbin of farro give special appeal to a hearty Mediterranean vegetable-bean soup that's loaded with calcium-rich kale. If you don't have time to cook the beans from scratch, check out the Express Farro and Chickpea Soup variation.

You'll just love this Sumptuous Berry Shake, a CARNATION BREAKFAST ESSENTIALS® reader-submitted recipe from Marta R., New York, NY. Try it today!

Toss chopped raw kale with sweet carrots, creamy avocado, and nutty farro for texture, then dress it in a garlic dressing reminiscent of green goddess dressing.

Customize this recipe by subbing in other nuts and seeds.

These savory puddings work as a brunch or side dish, with their corn husk "handles" making them look like cheerful sunflowers. After you remove the kernels from the cobs, you scrape the corn milk from the cobs with the back of a knife, then simmer the cobs in cream and milk. This mixture forms the base of the pudding batter, which you pour into corn husk–lined muffin tins. The result is part corn muffin, part soufflé.

This recipe, with its double dose of coconut, is a quinoa game-changer.

Consider this sweet and crunchy dessert a free-form fruit crisp. Be warned: The nutty oat topping is addictive.

This dish comes together fast for a simple weeknight meal, and it's also elegant enough to serve to any important guest.

My wife, Jazmin, is of Honduran descent. When you walk into her mother's house, everything is Latin-inspired, especially the cooking. This dish is a Latin staple, and because Jazmin likes it so much, arroz con pollo has become a staple for us. You can throw in half a bag of frozen peas toward the end to up the nutritional content. We serve it with a bottle of hot sauce on the table and a bowl of yogurt.

Warm and nourishing, this panfried rice is a brown-bag favorite. The dish starts with a couple of scrambled eggs to which rice, edamame, and seasonings are added. If you happen to be making eggs for breakfast, it’s just a few extra steps to make this savory lunch dish. Naturally, brown rice is more nutritious than white. Leftover farro or barley make tasty substitutions.

Thanks to two very hands-off methods for the lamb and polenta, this is an excellent choice for a dinner party.

If paella escaped from Spain, sailed to China, and did some soul-searching along the way, you'd have arroz gordo, the namesake dish at Chicago's Fat Rice. The generous pot of aromatic rice, curry-scented chicken, and (much) more can be traced back to Macau, the former Portuguese colony in China, where it's almost always served at home. Chefs Conlon and Lo took inspiration from foreign-language cookbooks; their version is a blend of Portuguese and Chinese cooking that Conlon calls "the original fusion."

Chilled Rice Salad with Avocado, Tomatoes and Black Beans Who says white rice isn't healthy? Just look at the nutrient profile of this dish, and you'll surely change your mind. This chilled rice salad is chockfull of veggies, loaded with flavor, and a nice source of fiber and contributes valuable heart-healthy fats to the diet. Plus, it looks beautiful on the table! In particular, this dish is a favorite among the teenage girls in my household because, I am told, "It makes us feel healthy!" Who can argue with that? When you purchase the sun-dried tomatoes, choose those packed in olive oil, because you'll use the oil in the recipe. The rice salad will last 3 days in the refrigerator and makes a delicious lunch or summery dinner.

Browning the farro imbues it with a nutty flavor—a step you can add any time you prepare the grain.

This is a winning-contestant recipe from Season Four of FOX's MasterChef. After you remove the breasts for cooking, you can use what remains of the pheasant to make stock to cook the risotto in. Or, feel free to use chicken stock or low-sodium chicken broth.

SUPERFOODS: Broccoli, Edamame, Eggs, Kale, Mushrooms, Olive Oil Step away from the take-out menu! This dish delivers weight loss by calling on supersatiating soy protein, nutritious veggies, and whole-grain brown rice, which all help keep your blood sugar and insulin levels steady—and your body burning calories.

SUPERFOODS: Eggs, Kiwifruit, Oats, Pumpkin Seeds The tasty, tender graham cracker crust of this light pie subs pumpkin seeds and ground flax (both rich in unsaturated fats) for butter. You won't notice the difference, but your body will! These good-for-you fats readily burn fat off you.

This is a winning-contestant recipe from Season Four of FOX's MasterChef.