Rice & Grains

Toasted walnuts go the extra mile in this simple but versatile side dish.

Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is available at farmers’ markets and some supermarkets.

Fresh sardines are only sporadically available, so we’ve recommended using canned sardines here. By all means broil fresh sardines if your fishmonger has them. If you go with canned, spend a little money on them: Imported Portuguese and Spanish sardines such as Cole’s and Matiz taste much better than the grocery store staples. You could also use good-quality tuna—again, imported canned tuna, or line-caught albacore from the Western U.S., will taste best. A time-saving tip: Soaking the farro over.…

This chunky grain dish is freshened up with a delicious combination of dill, parsley, and mint. If you don’t have all three, use a handful of whatever tender herbs you’ve got. If you substitute regular lemon for the Meyer lemon, use less zest and juice: Regular lemons are more aggressive.

Oatmeal, but make it quinoa.

Lentils and rice pair together beautifully, and this hearty version gets subtlety from a bit of saffron and cinnamon.

Muesli is a cold porridge of oats, fruit, and yogurt that softens overnight in the refrigerator. If you don’t have time to prepare it the night before, don’t worry. You can omit the oats and make a breakfast parfait with the orange (use one large orange), date, yogurt, cacao nibs, and coconut.

You can prepare steel-cut oats according to package directions. Or quicken the morning cooking by soaking the oats in boiling water before you turn in the night before; in the morning, just put the pot on the stove and they’ll cook in about 10 minutes

This crunchy, nutty, oat-packed loaf can be sliced for breakfast on the go, toasted and topped with yogurt or cream cheese, or eaten in place of an energy bar. 

Make extra grains on Sunday and use them for this lightning-quick weeknight dinner.

For a moist cake, be sure to use finely ground polenta labeled “quick-cooking” or “instant”; cooking times listed on the package will be five minutes or less.

The batter for these fritter-like cakes is pretty dry, but that’s what yields crisp results. Pressing them flat in the pan also helps maximize the crunch factor.

If the batter thickens as it sits, thin with more club soda.

Fresh herbs, such as parsley and cilantro, can be subbed for the microgreens.

This toasted spelt soup with escarole and white beans was inspired by the classic Italian pasta and bean stew. Unlike macaroni, the grains stay nice and chewy, even when reheated days later.

“I love the crunch and juiciness that the pomegranate seeds can bring to a rice dish. It brightens everything up.” -Elenaore Park, recipe tester

Pomegranate adds an appropriately seasonal touch and almonds add a crunch to this Museli.

Eat enough of these toxic fruits and vegetables, and you'll suffer the consequences.

Both the wild rice and the farro can be cooked a day in advance; let them cool separately on baking sheets, then cover and chill. Bring to room temperature before dressing.