Contents -- Introduction -- Health Benefits -- The Psychology of "Healthy Food" -- Getting Started -- Strategies for Making it Easy (and Saving Money) -- Glossary of Grains and Flours -- BREAKFAST -- Soaks, Overnights, and Boil-and-Leave-in-the-Pan Cereals -- Overnight Oak Soak with Pomegranate, Berries, and Nuts -- Boil-and-Leave Steel-Cut Oats -- Quick Stovetop Granola -- Super-Chunky Sweet Cherry-Almond Granola -- Daily Walnut-Raisin Olive OIl Granola -- Date and Grain Energy Bars -- Three Super Smoothies: Blueberry Green Smoothie with Leftover Grain, Strawberry-Banana Quinoa Smoothie, Granola Island Smoothie -- Lemon-Strawberry Quinoa Breakfast Salad -- Farro with Clementines and Yogurt Dressing -- Leftover-Grain Omelets and Scrambles -- Grilled Steel-Cut Oat Slabs with Sauteed Apples -- Asian Breakfast Bowls: Japanese Breakfast Bowl, Egg Curry Breakfast Bowl -- Savory Porridge -- CInnamon Toast and Fruit 'Caprese' -- Pumpkin PIe Baked Steel-Cut Oats -- Peacy Yogurt Coffee Cake -- Cinnamon-Apple Butter Bars -- Fruity Carrot Muffins -- Yogurt-Cottage Cheese Muffins with Tarragon -- Cherry and Pine Nut Breakfast Focaccia -- Breakast Pizza with Strawberry Sauce, Ricotta, and Sweet Walnut 'Meatballs' -- Biscuit-Topped Breakfast Pie -- Puffy Baked Apple Pancake -- Big Cinnamon-Oat Pancakes with Berries -- Overnight Whole Wheat Waffles with Maple-Pear Sauce -- BREADS -- Make Your Own Baking Mix -- Baking-Mix Biscuits -- Baking-Mix Pancakes -- Baking-Mix Scones -- No-Knead 'Stealth' Bread -- Overnight 'Stealth' Pizza Dough -- Soft Buttermilk Buns -- Savory Granola Croutons for Salad or Soup -- Basic Croutons with Variations -- Savory Spinach Quick Bread -- Cheddar-Chive Cornbread -- Cherry-Almond Quick Bread -- Parsley-Parmesan Popovers -- SALADS -- Kale and Tomato Caesar Salad -- Italian Bread Salad -- Buddha Bowls for Two.

Mixed Rice Cobb with Avocados, Blue Cheese, and Creamy Tomato Dressing -- Roasted Cauliflower, Carrots, and Parmesan Croutons over Spinach -- Spinach Quattro Salad-Four Salads on One Plate -- Wheat Berry and Shredded Cabbage Salad with Buttermilk Dressing -- Middle Eastern Freekeh Salad with Sesame-Yogurt Dressing -- Italia Farro and White Bean Salad with Asparagus -- Sushi Broccoli and Brown Rice Salad -- Soba or Whole Wheat Spaghetti with Sesame Dressing and Sugar Snap Peas -- Lime Quinoa Salad with Avocado and Mango -- Wild Rice, Pear, and Roasted Sweet Potato Salad with Walnuts -- SOUPS -- Quick Veggie Chili with Mushrooms and Bulgur -- Creamy Curried Carrot-Millet Soup with Mint -- Creamy Spinach Soup -- Fast Chicken Soup with Quinoa -- Spring Veggie Stew with Bulgur -- Beet and Buckwheat Borscht with Parsley-Yogurt Garnish -- Summer Tomato-Zucchini Soup with Wheat Berries -- Millet-Corn Chowder with Chipotle -- Mexican Tortilla Soup with Shrimp -- Spicy Cabbage Soup with Leftover-Grain Dumplings -- SIDES -- Easy Bulgur Herb Pilaf -- Quick Lemony Couscous with Spinach -- Herbed Bread Stuffing -- Easy Basil Baked Polenta Rounds -- Whole Wheat Angel Hair with Arugula-Ricotta Pesto -- Whole Wheat Penne in Roasted-Pepper Romesco Sauce -- Whole Wheat Spaghetti with Garlicy Breadcrumbs, Kale, and Parmesan -- Whole Grain Mac and Cheese with Peas -- Savory Spinach and Cheese Bread Pudding -- Whole Grain Sour Cream wiht Dill Noodles -- Savory Kasha with Parsnips -- Indian Yellow MIxed-Grain Biryani -- Veggie and Brown-Rice Medley -- Any-Grain Fried 'Rice' with Veggies and Egg -- Barley and Sweet Potato Timbales -- Quinoa and Sun-Dried Tomato Timbales -- Potato-Grain Croquettes with Warm Honey-Mustard Sauce -- MAIN COURSES -- Easy Black Bean Burgers with Oats and Avocado Salsa -- Pecan and Barley Burgers with Peach Ketchup -- Quinoa-Feta Phyllo Triangles.

Lime Fish Cakes with Brown Rice and Dipping Sauce -- Red Quinoa-Crusted Baked Fish with Cucumber-Lime Salsa -- Baked Sole Filled with Lemony Dill Pilaf -- Grain and Nut Balls with Marinara and Whole Wheat Penne -- Pesto Turkey Loaf with Oats -- Easy Black Bean Quesadillas with Raspberry-Kiwi Salsa -- Savory Streusel Squash Pie with Oat Crust -- Chipotle and Avocado Grain and Turkey Wraps -- Grain-Crust Spinach Cauliflower Quiche -- Smoky Baocn and Grain Frittata -- Crunchy-Crumb Chicken Fingers with Honey Mustard -- Brown Rice California Rolls with Salmon -- Cornbread-Topped Chili Casserole -- QUICK SNACKS -- Super Popcorns -- Peanut Butter Corn -- Cinnamon Corn -- Parmesan Corn -- Graham Sams -- Chocolate Hazelnut -- Almond-Apricot Spread -- Maple Ricota with Mini Chocolate Chips -- Apples and Cheddar -- Graham Cracker and Pudding 'Pie' -- Whole Grain Cracker, Chex, and Nut Mixes -- Creamy Buttermilik -- Thai Chili Lime -- CInnamon Toasts with Yogurt Dip -- Baked Corn Chips with Easy Edamame Hummus -- Yogurt-Granola Parfait with Seasonal Fruit -- Whole Wheat Pita Pizzas -- Leftover-Grain Scallion Cakes with Curry Ketchup -- Rice Cake Tuna Melts -- Savory Oatmeal Cookies with Cheddar -- DESSERTS -- Granola Bark -- Granola Brittle Chunks -- 'Raw' Cookie Dough Bites -- Quick Stovetop Nectarine-Berry Crumble -- Oatmeal and Mixed-Fruit Jumbo Cookies -- Chewy Chocolate Cookies -- Light Buckwheat Brownies -- Apple Butter-Swirl Cupcakes with Cider Glaze -- Peanut Butter Cake with Chocolate Frosting -- Cherry-Almond Grain Pudding -- Cranberry Cornmeal Upside-Down Cake -- Orange-Raspberry Bundt -- Cherry Cheesecake Bars with Extra graham Crunch -- Fudgy Brownie Cupcakes -- Acknowledgments -- Index.