May 29, 2024 3 min read

Timing your meals and understanding when to consume different types of food can play a significant role in maximizing their health benefits. Grains and seeds are nutrient-dense foods that provide essential vitamins, minerals, and energy. Here’s a guide on the best times to eat various grains and seeds to optimize your health.

Morning: Energizing Breakfast with Whole Grains and Seeds

Regular Rolled Oats and Chia Seeds

  • Oats are a perfect breakfast choice as they provide long-lasting energy and are high in fiber, which helps keep you full throughout the morning. Chia seeds add a boost of omega-3 fatty acids, protein, and fiber.
  • Recipe Idea: Overnight oats with chia seeds, topped with fresh fruits and nuts.

Steel Cut Oats and Flaxseed

  • Steel cut oats have a lower glycemic index compared to other grains, providing a steady release of energy. Adding flaxseed increases the nutritional value with its omega-3 fatty acids and lignans.
  • Recipe Idea: Cooked steel cut oats with a tablespoon of ground flaxseed, a drizzle of honey, and a sprinkle of cinnamon.

Midday: Nutrient-Dense Lunch with Legumes and Seeds

Green Lentils and Hulled Barley

  • Green lentils are an excellent source of protein and fiber, making them perfect for a filling lunch. Hulled barley provides complex carbohydrates and additional fiber to sustain energy levels.
  • Recipe Idea: Lentil and barley salad with chopped vegetables and a lemon-tahini dressing.

Garbanzo Beans (Chickpeas) and Hemp Seeds

  • Garbanzo beans are rich in protein, fiber, and essential vitamins. Hemp seeds add a dose of healthy fats and complete protein to your meal.
  • Recipe Idea: Mediterranean chickpea bowl with hemp seed sprinkle, cucumber, tomatoes, and feta cheese.

Afternoon: Healthy Snacks to Keep You Going

Amaranth and Pumpkin Seeds

  • Amaranth is a gluten-free grain that provides protein and essential amino acids. Pumpkin seeds are rich in magnesium and healthy fats.
  • Recipe Idea: Amaranth energy bars with pumpkin seeds, dried fruits, and a touch of honey.

Hulled Millet and Flaxseed

  • Millet is easily digestible and provides sustained energy without causing blood sugar spikes. Flaxseed adds fiber and omega-3s.
  • Recipe Idea: Millet and flaxseed crackers with a side of hummus or avocado dip.

Evening: Light and Nutritious Dinner with Beans and Whole Grains

Red Lentils and Quinoa

  • Red lentils cook quickly and are easy to digest, making them ideal for an evening meal. Quinoa is a complete protein that provides all essential amino acids.
  • Recipe Idea: Red lentil and quinoa pilaf with sautéed vegetables and fresh herbs.

Black Turtle Beans and KAMUT®️ Khorasan Wheat Berries

  • Black turtle beans are rich in antioxidants and fiber, supporting digestive health. KAMUT®️ Khorasan wheat berries are an ancient grain that adds a chewy texture and nutty flavor.
  • Recipe Idea: Black bean and KAMUT®️ stir-fry with colorful bell peppers, onions, and a dash of cumin.

Night: Light Snacks for a Good Night’s Sleep

Flaxseed and Almonds

  • Flaxseed helps promote restful sleep due to its high levels of omega-3 fatty acids and magnesium. Almonds are also a great source of magnesium and can help relax muscles.
  • Recipe Idea: A small bowl of yogurt with a tablespoon of ground flaxseed and a handful of almonds.

Hemp Seeds and Berries

  • Hemp seeds contain tryptophan, which can help induce sleep. Berries are rich in antioxidants and low in sugar, making them a healthy evening snack.
  • Recipe Idea: Hemp seed and berry parfait with a dollop of Greek yogurt.

By timing your consumption of grains and seeds, you can maximize their health benefits and support your body’s nutritional needs throughout the day. Whether it’s a hearty breakfast, a nutritious lunch, or a light dinner, these versatile foods can be incorporated into your diet to enhance your overall well-being.

 Try our USDA certified organic products 

Realted blogs:

Tesa Smith
Tesa Smith


Leave a comment

Comments will be approved before showing up.


Also in Healthy & Organic Living Blog

Why Choose Organic Coconut Flour Over Regular Coconut Flour?
Why Choose Organic Coconut Flour Over Regular Coconut Flour?

June 17, 2024 3 min read

Opting for organic coconut flour offers numerous benefits, including reduced exposure to harmful pesticides, higher nutrient content, and support for sustainable farming practices. Organic coconut flour also boasts superior taste and texture, making it a healthier and more environmentally friendly choice. Discover why investing in organic coconut flour can be worth the extra cost for your health and the planet.
Navy Beans for Vegans and Vegetarians: A Versatile Protein Source
Navy Beans for Vegans and Vegetarians: A Versatile Protein Source

June 05, 2024 3 min read

Navy beans are a nutritional powerhouse and a versatile addition to any vegan or vegetarian diet. Packed with protein, fiber, and essential vitamins and minerals, these small white beans can be used in a variety of delicious dishes. From hearty soups to refreshing salads, discover how navy beans can enhance your plant-based meals and help you meet your nutritional needs.

Red Lentils and Weight Loss: A Perfect Match
Red Lentils and Weight Loss: A Perfect Match

June 03, 2024 3 min read

Looking for a nutritious and satisfying food to help with weight loss? Red lentils might be the answer. Packed with protein and fiber, low in calories, and easy to incorporate into a variety of meals, red lentils can keep you feeling full and energized while supporting your weight loss journey. Discover how this humble legume can be a game-changer for your diet and overall health.