Grains – 12 Steps to a Healthier You!


Go For Grain!

Want to make your insides happy?
Want to lose weight?
Want to lower cholesterol?
Want to be full longer?
Want greater energy?

Yep. Grains!

Barley – Bulgar (bulgur) – Buckwheat – Oats – Quinoa – Rice – Spelt – Wheat – to name a few

In their whole forms to ground – maintaining their fiber – grains are fabulous!

Add a half cup of grain to your favorite soup.

Replace white flour with a richer ground grain flour.

Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, or quinoa.

Enjoy whole grain salads like tabbouleh.

Buy whole grain pasta, or one of the blends that’s part whole-grain, part white.

Try whole grain breads. Kids especially like whole grain pita bread.

Look for cereals made with grains like kamut, kasha (buckwheat) or spelt.

Almond Coconut Granola

I found the basic recipe on line at The recipe was filled with unhealthy ingredients like corn syrup.

I recreated this using honey instead of corn syrup and added a few teaspoons of great seeds while remaining heavy on the whole grains, nuts and dried fruit. I chose organic dried fruits. And in fact used a chopped raw trail mix instead of the fruit and nuts. I’m experimenting with other milks as well with a focus on protein.

2/3 cup turbinado
1/3 cup boiling water
1 cup nonfat dry milk
2 tablespoons honey
2 1/2 cups rolled oats
1 cup wheat flakes, (see Shopping Tip)
1/2 cup toasted wheat germ
1 tablespoon sunflower seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 tablespoon hemp seeds
1/4 cup chopped almonds
1/4 cup unsweetened shredded coconut
1 teaspoon salt
2 tablespoons peanut oil or olive oil
1 cup raisins
1 cup chopped Organic dried fruits – 2 cups if raisins are in the mix. Organic trail mix works well. Increase to 2.5 cups if the trail mix has nuts.


Dissolve turbinado in boiling water in a medium bowl. Stir in dry milk and honey and beat with an electric mixer until smooth and creamy, about 2 minutes. Cover and refrigerate for 1 hour or overnight.

Preheat oven to 300°F. Combine oats, wheat flakes, wheat germ, seeds, almonds, coconut and salt in a large bowl. Add oil and the reserved milk mixture and mix thoroughly. Spread on a well oiled baking sheet. Bake the granola, stirring occasionally, until golden brown, 40 to 50 minutes. Stir in raisins and dried fruit. Bake for 5 minutes more. Let cool.

Tips & Notes
Make Ahead Tip: Prepare through Step 1; refrigerate overnight. Store the granola in an airtight container for up to 2 weeks.

Shopping Tip: Wheat flakes are simply wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.


Replace milk with peanut butter or almond butter.
Add unsweetened chocolate to the dry milk.
Add chocolate chips for that sweet tooth we all have.

Use to top yogurts, eat as a quick snack or . . .

Press into a sold flat sheet and allow to bake without stirring; then cut into bars.

The milk is part of your binder. If you want to add additional nuts and seeds increase the milk and simple syrup accordingly. It’s should be a bit gooey. When I was little we had astronaut food. A combo of peanut butter and dried milk. This too would work with the granola recipe rolled around it.


About Smoothie Essentials - ShelleRae

Welcome! I am ShelleRae and I am very excited you are here. I joined the Smoothie Essentials team about 5 years ago now. Always health conscious and into prevention versus medication it seemed natural when the opportunity came up to take on the creation of this blog and the MatchaGT blog as well. As mother to three and surrogate to many more I've practiced much of what I write on sometimes with great success and other times with a bit less. My friends and family are my test kitchen and my facts are most often from WebMD - they seem to have a fairly accurate and conservative approach. The Smoothie Essentials product is a line of boosts that add functionality to one's daily foods without adding flavor or colors. (except for MatchaGT and green blend) making it easy to "hide" them from the finicky eaters we all know and love. From stirring them into yogurts, smoothies, frappes and even juice drinks it all come out with the original flavor being center star.. My inspiration comes from others who also are striving to live a better life through lifestyle changes. More information is available at or by emailing

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