Protein-Packed Homemade Kind Bars Recipe

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Protein-Packed Homemade Kind Bars

These bars combine crunchy texture with chewy sweetness and a little indulgence from a chocolate drizzle.

Course Snack

Cuisine American

Keyword healthy snack, kind bars, protein bars

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Chill Time 17 minutes minutes

Total Time 27 minutes minutes

Servings 10

Calories 225kcal

Ingredients

• 1 cup raw almonds pulsed or roughly chopped
• ½ cup raw walnuts or cashews or a mix, pulsed or chopped
• 1 tbsp chia seeds
• ⅓ cup raisins
• ¼ cup unsweetened shredded coconut
• ⅓ cup honey or maple syrup
• 2 tbsp natural almond butter or peanut butter
• 1 scoop 25g vanilla or chocolate whey protein powder
• Pinch sea salt

For the chocolate topping:

• ¼ cup mini chocolate chips
• 1 tsp coconut oil

Instructions

• Toasting the almonds and walnuts or cashews brings out their natural oils and deepens the flavor. Toss the nuts in a dry skillet over medium heat for 4–5 minutes until they’re golden and fragrant. Let them cool slightly before mixing.
• Pulse the toasted nuts and raisins in a food processor until roughly chopped but not powdery.
• In a large bowl, combine this mixture with shredded coconut, chia seeds, and your scoop of protein powder. Add a pinch of sea salt to balance the sweetness.
• In a small saucepan, heat the honey and almond butter over low heat until warm and fully combined. This only takes 1–2 minutes. Stir continuously to prevent burning and to keep the mixture smooth.
• Pour the warm wet mixture over the dry ingredients and stir until everything is evenly coated. Line a loaf pan or small baking dish with parchment paper. Transfer the mixture to the pan and press it down very firmly using the back of a spatula or another sheet of parchment. Compacting it well is key to making bars that hold together.
• Refrigerate the bars for 20–30 minutes until firm. Once set, lift the slab from the pan and slice into 8–10 evenly sized bars using a sharp knife.
• Optional: Add a Chocolate Drizzle or Coating
• If you’d like an extra treat, melt ¼ cup of mini chocolate chips with 1 tsp of coconut oil. Drizzle over the chilled bars or spread a thin layer on top before slicing. The coconut oil helps the chocolate stay smooth and sets nicely in the fridge.

Why Make Your Own Protein Bars?

Store-bought bars are convenient, but many are full of added sugars, preservatives, or low-quality protein sources. By making your own at home, you get complete control over the ingredients. These homemade Kind bars are loaded with healthy fats from nuts, natural sweetness from raisins and honey or maple syrup, and a boost of protein from whey powder. They’re also gluten-free and can easily be made vegan or nut-free.

How to Store Your Homemade Kind Bars

Store the bars in an airtight container in the fridge for up to 10 days. They also freeze beautifully, just wrap them individually and pop them in a freezer bag for up to 3 months. They’re perfect for meal prep or busy weeks when you need fuel fast.

Customize

Nut-Free Option
Use a mix of pumpkin seeds, sunflower seeds, and hemp seeds instead of nuts. Swap almond butter for sunflower seed butter for a school-safe, allergy-friendly version.

Vegan Option
Use maple syrup instead of honey and choose a plant-based protein powder. Most vegan protein powders work just as well as whey in this recipe.

Add Your Favorite Flavors
You can add cinnamon, orange zest, vanilla extract, or even a dash of cayenne for a spicy-sweet kick. Dried cranberries, chopped dates, or cacao nibs also work well.

No Protein Powder? No Problem
Just leave it out. Reduce the sweetener slightly to prevent the bars from becoming too sticky. You’ll still get a nutritious, whole-food snack packed with fiber and healthy fats.

Nutrition Info (Per Bar – Based on 10 Bars)

Each bar is a smart choice for fitness-minded snackers. The macros are balanced to support active lifestyles and recovery:

● Calories: 225
● Protein: 10g
● Fat: 14g
● Carbs: 16g
● Fiber: 3g
● Sugar: 9g

The post Protein-Packed Homemade Kind Bars for Fitness Fuel appeared first on Actionable Wellness.

These churro protein balls are soft and slightly chewy, with a hint of crunch from the almond flour. The cinnamon gives a warm, spicy flavor, while the almond butter and honey create a rich, dessert-like taste. The optional cinnamon-sugar coating enhances the churro experience and adds a touch of sweetness without being overpowering. They’re satisfying and filling without being too heavy.

Churro Protein Balls Recipe

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Churro Protein Balls

A soft, cinnamon-spiced snack that tastes like dessert—but fuels you like a pro.

Course Snack

Cuisine American

Keyword churro protein balls, protein balls

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Chill Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 14 balls

Calories 66kcal

Ingredients

• 1 cup almond flour
• 1 scoop vanilla or cinnamon protein powder
• 1 teaspoon ground cinnamon
• Pinch sea salt
• 1.5 tablespoons honey
• 2 tablespoons almond butter
• 1/4 cup almond milk

Instructions

• Add almond flour to a large mixing bowl.
• Sprinkle in the dry ingredients. Add the protein powder, cinnamon, and a pinch of sea salt on top of the almond flour.
• Mix dry ingredients thoroughly. Use a spatula or spoon to combine everything evenly before adding wet ingredients.
• Pour in the honey. Drizzle honey over the dry mix so it starts to coat and bind the ingredient
• Add almond butter followed by milk. Scoop in almond butter and add almond milk.
• Mix it all up. Stir and fold until a crumbly dough starts to form. You can use your hands or a spatula. If the mix feels too dry, add 1–2 tsp of almond milk or water.
• Knead the dough. Work the mixture until it forms a firm, cohesive dough that can easily be shaped.
• Scoop and roll. Use a cookie scoop or your hands to roll the dough into 14 balls.
• Optional churro coating: Roll each ball in a cinnamon + coconut sugar mix for that classic churro vibe.
• Chill Place the balls on parchment paper and refrigerate for 20–30 minutes to firm up. Store in the fridge for up to 4 days.

Tips for the Best Protein Balls

For the best results, use a high-quality protein powder that mixes well and has a pleasant flavor. A vanilla or cinnamon-flavored protein works beautifully to complement the churro theme. If the mixture seems too wet or sticky, add a small spoonful of almond flour. If it’s too dry and not coming together, a splash more almond milk or a bit of water can help. Be patient while mixing, the dough will come together as the almond butter and honey bind the dry ingredients.

Ingredient Substitutions

This recipe is flexible and can be adjusted based on what you have in your pantry or dietary needs.

• Almond flour – Swap with oat flour or cashew flour for a slightly different taste and texture.
• Almond butter – Use peanut butter for a more robust flavor or cashew butter for a milder taste.
• Honey – Replace with maple syrup, agave, or sugar-free syrup for a lower sugar option.
• Protein powder – Collagen powder or plant-based protein powders are great alternatives if you need a dairy-free or different protein source.

Nutrition Facts Per Ball

These churro protein balls are not just tasty, they’re also a smart nutritional choice. Each ball contains:

• Calories: 66
• Protein: 3.1g
• Carbohydrates: 3.6g
• Fat: 4.7g

With a balance of protein, fats, and carbs, they make a great snack for maintaining energy throughout the day or supporting muscle recovery after a workout.

When to Enjoy Churro Protein Balls

These bites are perfect anytime you need a convenient, wholesome snack. Eat one or two before or after a workout, add them to lunchboxes, take them on hikes, or enjoy with a cup of coffee or tea as a healthier dessert. Because they’re portioned into individual servings, they help with mindful snacking and satisfy your sweet tooth without overdoing it.

Make-Ahead and Storage Tips

You can make a batch of churro protein balls ahead of time and keep them in the fridge for several days. They’re also freezer-friendly. Just place the chilled balls in a freezer-safe bag or container and store for up to a month. Let them thaw for a few minutes at room temperature before eating for the best texture.

More Protein Snack Ideas

For more ideas for protein snacks, check these out:

• Easy No-Bake Oatmeal Protein Balls Recipe
• 15 Beautiful Smoothie Bowl Recipes
• Double Chocolate Protein Balls

The post Churro Protein Balls Recipe appeared first on Actionable Wellness.

A Guilt-Free Breakfast You’ll Crave

Lightly sweetened with stevia and flavored with vanilla, these waffles are both wholesome and satisfying, perfect for fitness lovers, busy parents, or anyone looking to start the day with clean energy. The perfect breakfast idea.

Benefits of Protein Waffles

• High Protein Content – Thanks to the whey protein and egg, these waffles offer lasting energy and muscle-supporting nutrition.
• Low in Sugar – With stevia as the sweetener, you get all the taste without the crash that follows a sugary breakfast.
• Gluten-Free and Keto-Friendly – Almond flour and unsweetened almond milk keep the carbs low and make this recipe great for gluten-sensitive and keto lifestyles.
• Customizable – You can change the flavor by using chocolate protein powder, adding cinnamon, or mixing in berries or chopped nuts.
• Meal Prep Friendly – Make a double batch, freeze them, and reheat in a toaster or air fryer for busy mornings.

Topping Ideas for Protein Waffles

Take your waffles to the next level with these healthy and delicious topping suggestions:

• Fresh Berries + Greek Yogurt – A classic combo that adds color, nutrients, and extra protein.
• Nut Butter Drizzle – Almond or peanut butter gives creaminess and healthy fats.
• Sugar-Free Syrup or Maple Syrup – Keep it low-carb or go natural with a touch of pure maple syrup.
• Chia Jam or Sliced Banana – Adds natural sweetness and fiber.
• Coconut Flakes + Dark Chocolate Chips – For a more indulgent, dessert-style waffle.

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Protein Waffles with Stevia

Delicious, Low-Sugar Waffles for a Protein-Packed Start

Course Breakfast

Cuisine American

Keyword Protein, protein waffles, protein waffles with stevia, stevia

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 3

Ingredients

• 1 ½ cups almond flour
• 1 scoop whey protein preferably vanilla flavor but you may use any flavor
• 1 large egg
• 1 cup unsweetened almond milk
• Stevia to taste
• 1 teaspoon vanilla extract

Instructions

• Preheat waffle iron.
• Mix all the ingredients with a whisker until you have a smooth creamy batter.
• Spray preheated waffle iron with non-stick cooking spray.
• Pour mix onto hot waffle iron.
• Cook until golden brown. Serve hot.

Storage and Reheating

• Store in the Fridge: Keep leftover waffles in an airtight container in the refrigerator for up to 3 days.
• Freeze for Later: Layer waffles with parchment paper between each one and freeze for up to 3 months.
• Reheat: Use a toaster, toaster oven, or air fryer for best results—this keeps them crispy on the outside.

These Easy Homemade Protein Waffles with Stevia are proof that healthy eating doesn’t mean sacrificing flavor or fun. Made with real ingredients and packed with protein, they’re perfect for anyone looking to fuel their day the smart way. Whether you’re focused on fitness, managing blood sugar, or just trying to eat a little cleaner, these waffles are a win at any breakfast table.

The post Easy Homemade Protein Waffles with Stevia appeared first on Actionable Wellness.

Granola is crunchy, satisfying, and endlessly customizable. Farro adds a nutty depth and chewy texture that blends beautifully with the usual granola ingredients. Whether you’re sprinkling it over yogurt, enjoying it with milk, or grabbing a handful as an on-the-go snack, homemade farro granola is wholesome, delicious, and surprisingly simple to make.

Why Farro?

Farro is an ancient whole grain that’s been cultivated for thousands of years. It’s a form of wheat with a pleasantly chewy texture and a deep, nutty flavor. Often used in savory dishes like salads and grain bowls, farro also shines in breakfast recipes. When incorporated into granola, it adds a chewy contrast to the typical crunch, while delivering a boost of nutrients.

Nutritional Benefits of Farro:

• High in fiber: Great for digestion and feeling full
• Rich in protein: Supports muscle maintenance and energy
• Packed with vitamins and minerals: Including iron, magnesium, zinc, and B vitamins
• Low in fat: A heart-healthy grain that fits into balanced diets

Farro is especially beneficial for vegetarians and active individuals who want a plant-based source of protein and complex carbohydrates to keep energy levels steady.

For more Farro recipes, check these out:

• Sundried Tomato Pesto Farro Salad
• Whole Grain Farro Bread Recipe

Why Make Granola at Home?

Store-bought granola can be convenient, but it often comes with added sugars, preservatives, and oils that aren’t the healthiest. Making your own allows you to control the ingredients, tailor it to your taste, and avoid unnecessary additives.

Plus, homemade granola makes your kitchen smell amazing while it bakes!

Benefits of Homemade Granola:

• Customize ingredients and sweetness levels
• Add nutrient-dense extras like seeds, nuts, and dried fruit
• Control portion size and reduce added sugars
• Use healthy oils like coconut oil or olive oil
• Cost-effective and easy to store

Homemade Farro Granola Recipe

Now let’s dive into the recipe for a wholesome, nutty, and satisfying homemade farro granola.

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Homemade Farro Granola

Crunchy, lightly sweetened granola full of body with a little chew. Full of nutrients.

Course Snack

Cuisine American

Keyword farro, farro granola, granola

Prep Time 5 minutes minutes

Cook Time 1 hour hour 10 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 10

Ingredients

• 1 cup uncooked farro rinsed
• 2 cups old-fashioned rolled oats
• 1/2 cup unsweetened coconut flakes optional, for extra texture
• 1/2 cup chopped nuts almonds, pecans, or walnuts work great
• 1/4 cup pumpkin or sunflower seeds
• 1/4 cup chia seeds or flaxseeds
• 1/2 cup maple syrup or honey
• 1/3 cup coconut oil or olive oil
• 1 tsp vanilla extract
• 1/4 tsp salt
• 1/2 cup dried fruit raisins, cranberries, or chopped dates

Instructions

• Bring 3 cups of water and 1 cup of farro to a boil in a medium saucepan.
• Reduce heat, cover, and simmer for about 25–30 minutes until farro is tender but still chewy.
• Drain any excess water and let it cool completely. (Tip: You can cook the farro ahead of time and refrigerate it.)
• Preheat your oven to 325°F (165°C) and line a large baking sheet with parchment paper.
• In a large mixing bowl, combine the cooked and cooled farro, oats, coconut flakes (if using), chopped nuts, seeds, and salt.
• In a small saucepan over low heat, warm the maple syrup (or honey) and coconut oil until just melted.
• Remove from heat and stir in the vanilla extract.
• Pour the wet mixture over the dry ingredients and mix thoroughly until everything is evenly coated.
• Spread the granola mixture evenly on the prepared baking sheet.
• Bake for 35–40 minutes, stirring halfway through to ensure even browning.
• Watch closely toward the end, as granola can burn quickly.
• Once golden brown and fragrant, remove the granola from the oven and let it cool completely.
• Stir in dried fruit after cooling to prevent it from getting hard or burned.

Transfer the cooled granola to an airtight container. It will stay fresh for about 1–2 weeks at room temperature or longer if refrigerated.

Tips for Perfect Farro Granola

• Cook the farro al dente: You want it chewy, not mushy. Drain well so your granola doesn’t turn out soggy.
• Adjust sweetness to taste: Start with 1/3 cup of syrup or honey and add more if you prefer sweeter granola.
• Add spices: Cinnamon is great, but you can also experiment with nutmeg, ginger, or cardamom.
• Double the batch: This granola stores well and is great for meal prepping.
• Let it cool completely: Cooling allows clusters to form, giving you that satisfying crunch.

How to Use Farro Granola

This granola is versatile and works in more ways than your average cereal:

• Layer it with Greek yogurt and berries for a satisfying parfait.
• Pour your favorite milk or dairy-free alternative over a bowl of farro granola for a filling breakfast.
• Sprinkle on oatmeal, smoothie bowls, or even roasted sweet potatoes for a crunchy twist.
• Pack it in a zip-top bag or reusable container for a snack that’s both energizing and nutritious.
• Use it as a crunchy topping for baked apples, ice cream, or a fruit crumble.

Farro Granola for Meal Prepping

Homemade farro granola is ideal for busy mornings or healthy snacking because it’s easy to make in big batches and keeps well in the pantry. You can portion it into small containers or jars for grab-and-go breakfasts. It also makes a thoughtful homemade gift when packed in a glass jar with a ribbon and label.

If you’re prepping meals for the week, consider pairing this granola with small containers of yogurt or fruit for a ready-to-eat breakfast or lunchbox addition. Farro granola is a beautiful blend of chewy, crunchy, and naturally sweet ingredients that turns a traditional snack into something extra nourishing. It’s perfect for anyone looking to add more whole grains and fiber to their diet without sacrificing flavor or convenience. With just a little prep, you can enjoy a wholesome, hearty granola made with real ingredients—no preservatives, no excess sugar, just delicious, balanced fuel for your day.

The post Homemade Farro Granola Recipe appeared first on Actionable Wellness.

Quick Breakfast Ideas

Breakfast helps keep me on track. If I start with some good protein, I can keep my eating in check better throughout the day.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Here are some quick breakfast ideas that are perfect for busy mornings, with a focus on balance, variety, and convenience.

Smoothie Simplicity

Smoothies are one of the easiest and most versatile breakfast options out there. They can be made in minutes and are easy to take on the go. You can blend fruits, greens, and protein all into one convenient meal. For a balanced start, include a mix of fiber (like berries or oats), healthy fats (from nut butter or seeds), and protein (from yogurt, tofu, or protein powder). Smoothies also allow you to sneak in ingredients like spinach, kale, or flaxseed without compromising taste. Try these beautiful smoothie bowl recipes too!

Overnight Wins

Overnight breakfasts are perfect for those who want to grab and go in the morning. You simply prep them the night before and enjoy them chilled or slightly warmed the next day. This could be as simple as soaked oats, chia pudding, or even a savory option like a veggie-packed cold grain salad. These types of breakfasts are satisfying and can be customized with endless topping options like nuts, fruit, or a drizzle of honey.

Toast With a Twist

Toast doesn’t have to be boring. Whole-grain toast topped with a variety of wholesome ingredients can become a nourishing and creative breakfast in just a few minutes. Think beyond butter and jam—try combinations like mashed avocado and seeds, almond butter and banana slices, or cottage cheese and sliced tomatoes. Each combination offers a different blend of nutrients and flavors, all while keeping prep time minimal. This Roasted Cherry Tomato Toast Recipe is a favorite of mine!

Energizing Yogurt Bowls

Yogurt bowls are a quick and customizable breakfast option that can be made sweet or savory. Greek yogurt offers a rich source of protein, while plain varieties allow you to control the sugar content. Add your favorite toppings like nuts, granola, fruit, or even vegetables and herbs for a more savory version. These bowls are great for gut health too, especially if you’re using a probiotic-rich yogurt. Or try these make ahead granola cups that you can fill with yogurt and fruit in the morning.

Portable Protein Snacks

Sometimes, a traditional breakfast isn’t possible. When you’re truly pressed for time, protein-rich snacks can serve as a mini breakfast on the run. Items like hard-boiled eggs, nut-based bars, or protein-packed muffins (prepared in advance) can tide you over until your next meal. Keep a few of these snacks prepped in the fridge or pantry so you can just grab and go.

Breakfast Wraps and Sandwiches

A wrap or sandwich filled with protein and veggies is an easy way to create a complete breakfast in five minutes or less. Use a whole grain wrap or English muffin, and fill it with ingredients like scrambled eggs, hummus, spinach, or smoked salmon. These are easy to prep the night before and reheat quickly. They also travel well if you’re heading out the door.

Fruit and Nut Combos

Pairing fruit with a handful of nuts or seeds is a classic, no-prep breakfast idea that’s both nutritious and filling. Apples with almonds, pears with walnuts, or bananas with sunflower seeds provide a mix of fiber, healthy fats, and protein. This combination can be eaten on the go and requires no kitchen time in the morning.

Healthy Cereal Choices

Not all cereals are created equal, but there are healthy options out there if you read labels and choose wisely. Look for cereals high in fiber and low in added sugar, and pair them with milk or a non-dairy alternative that offers protein. Adding fresh fruit on top can increase the nutritional value and make the meal more satisfying. This is a perfect option for mornings when you want something easy, familiar, and fast. Or make your own homemade cereal and have it on hand.

Muffin Tin Meals

Mini frittatas, egg muffins, or oat-based bites made in muffin tins are great for batch prepping breakfast. They reheat quickly, travel well, and can include a variety of ingredients. These little meals are ideal for people who like to plan ahead for busy mornings. Make a tray over the weekend, and you’ll have breakfast ready for the week.

Nut Butter Pairings

Nut butters are a fast and satisfying ingredient that pair well with a range of breakfast items. Spread them on toast, mix into oatmeal, stir into yogurt, or even enjoy with sliced fruit or rice cakes. The protein and healthy fats in nut butters help keep you full and focused, making them a great addition to any quick breakfast plan.

Grain Bowls and Leftovers

Think outside the breakfast box and repurpose leftovers from dinner into a morning meal. A small portion of brown rice or quinoa, topped with a poached egg and sautéed veggies, becomes a hearty and satisfying breakfast bowl. These types of meals can be prepared in advance and offer a savory option that breaks the monotony of sweet breakfasts.

Cottage Cheese Creations

Cottage cheese is rich in protein and can be eaten in a variety of ways—sweet or savory. Try it with berries and a sprinkle of cinnamon, or pair it with sliced avocado and cherry tomatoes. It’s also a great base for mixing in other quick ingredients, and it keeps you full without feeling heavy.

Breakfast Parfaits

Layering ingredients like yogurt, fruit, granola, and seeds into a jar creates a visually appealing and nutritious breakfast that you can prepare the night before. These parfaits are easy to customize, and because they look and taste like a treat, they’re perfect for both kids and adults. They’re also easy to take on the go.

Quick Sips and Shots

If you’re not hungry in the morning but still want to get in some nutrition, consider a simple “breakfast shot” or sip. This could be a small glass of green juice, a high-protein smoothie shot, or even a warm drink made with blended oats and almond milk. These are quick, hydrating, and easy to digest—great for those who want something light.

Breakfast Bento Boxes

Create a mini breakfast sampler by putting a variety of small, nutritious items into a divided container. Think of it like a breakfast bento box: some fruit slices, a few nuts, a hard-boiled egg, and a small slice of whole grain bread or crackers. These mini-meals are fun to eat and easy to assemble the night before.

Mindful Morning Choices

Ultimately, the best quick breakfast is the one that fits your lifestyle while still giving your body what it needs. It doesn’t have to be fancy, and it doesn’t even need to follow traditional breakfast rules. What matters most is that you’re eating something that supports your energy, mood, and health. Whether it’s a piece of fruit with peanut butter or a full yogurt bowl with all the toppings, taking a moment to nourish yourself in the morning is an investment in the rest of your day.

The post Quick Breakfast Ideas for Healthy Mornings appeared first on Actionable Wellness.

Bread baking is an age-old tradition that brings comfort, nourishment, and joy to the kitchen.

How to Prepare Farro for Baking

Before incorporating farro into bread, it’s important to prepare it correctly. Unlike wheat flour, farro is usually sold in whole, semi-pearled, or pearled form. To get the most nutrition and flavor from your bread, opt for whole farro or semi-pearled farro rather than fully processed versions.

Here’s how to prepare farro for baking:

Grinding into Flour

Whole farro grains can be ground into flour using a grain mill, high-speed blender, or coffee grinder. This results in a fresh, slightly coarse flour that adds texture and depth to your bread. Of course, if you can find it, you can purchase Farro flour.

Soaking for Better Hydration

Because whole grain flours absorb more liquid, soaking or autolyzing the dough before kneading can enhance the bread’s texture. You can also soak whole farro grains overnight and add them directly to the dough for a more rustic, multi-grain feel.

Baking the Perfect Whole Grain Farro Bread

While farro flour is rich and flavorful, using 100% farro flour can result in a very dense loaf. To achieve a good balance of rise, texture, and chewiness, many bakers blend farro flour with bread flour, whole wheat flour, or all-purpose flour.

Using Preferments or Starters

To enhance the flavor and fermentation of farro bread, consider using a sourdough starter, poolish, or biga. These preferments add a slight tanginess, improve the bread’s structure, and make it more digestible. If you prefer a quick yeast bread, you can use active dry yeast with an overnight cold ferment for better flavor.

Hydration Matters

Farro flour absorbs more liquid than refined flours, so it’s essential to adjust hydration accordingly. Aim for a slightly sticky dough that feels soft and pliable rather than dry. Adding a bit more water and allowing the dough to rest can help with hydration.

Kneading and Resting

Since whole grain doughs tend to be heavier, kneading is essential for developing gluten and structure. A longer first rise (bulk fermentation) also helps improve the final texture.

Baking for the Perfect Crust

To achieve a crispy, golden-brown crust, bake your farro bread in a preheated Dutch oven or on a baking stone with steam. This creates an artisan-style loaf with a crunchy exterior and soft, chewy crumb. Baking at 425°F (220°C) for 35–45 minutes usually produces the best results.

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Whole Grain Farro Bread

This hearty, sturdy Farro Bread is full of flavor and nutrition. Using ancient grains results in a more dense loaf that has more complex flavor notes.

Course Side Dish

Cuisine American

Keyword ancient grains, farro, farro bread, whole grain farro bread

Prep Time 2 hours hours 45 minutes minutes

Cook Time 40 minutes minutes

Cooling Time 30 minutes minutes

Total Time 3 hours hours 55 minutes minutes

Servings 12

Ingredients

• 2 cups farro flour freshly ground or store-bought
• 1 ½ cups bread flour or all-purpose flour
• 1 ½ teaspoons salt
• 1 ½ teaspoons instant yeast
• 1 tablespoon honey
• 1 ¼ cups warm water around 110°F or 45°C
• 1 tablespoon olive oil
• Optional: ¼ cup soaked whole farro grains for extra texture

Instructions

• In a large mixing bowl, whisk together the farro flour, bread flour, salt, and yeast.
• In a separate bowl, mix the warm water, honey, and olive oil until combined.
• Gradually add the wet ingredients to the dry ingredients, stirring with a wooden spoon or dough hook attachment if using a stand mixer.
• If using soaked whole farro grains, fold them in at this stage for extra texture.
• Knead the dough on a floured surface for 8–10 minutes (or mix in a stand mixer for 6–8 minutes on medium speed).
• The dough should feel soft, slightly sticky, and elastic. If it feels too dry, add a tablespoon of water; if too wet, add a little more flour.
• Shape the dough into a ball and place it in a lightly greased bowl.
• Cover with a damp towel or plastic wrap and let it rise in a warm place for 1 to 1 ½ hours, or until it doubles in size.
• Once risen, punch down the dough and shape it into a round boule or oblong loaf.
• Place it onto a parchment-lined baking sheet or into a greased bread pan.
• Cover and let it rise for another 45 minutes to 1 hour, or until puffy.
• Preheat the oven to 425°F (220°C). If using a Dutch oven, place it in the oven while it preheats.
• If baking on a sheet, create steam for a crispy crust by placing a pan of hot water on the bottom rack.
• Score the top of the loaf with a sharp knife or lame to allow for expansion.
• Bake for 35–40 minutes, until the crust is golden brown and the loaf sounds hollow when tapped.
• Let it cool on a wire rack for at least 30 minutes before slicing.

Farro Recipes

For more delicious farro ideas, check these out:

• Homemade Farro Granola Recipe
• Sundried Tomato Pesto Farro Salad

Why Bake with Farro?

Farro is an ancient wheat variety that has been cultivated since early civilization. It includes three different species: emmer, einkorn, and spelt—though emmer is most commonly used in modern farro products. Here’s why incorporating farro into your bread baking is a great choice:

Farro is packed with nutrients, including fiber, protein, iron, magnesium, and B vitamins. These nutrients support digestion, muscle function, and overall energy levels. Unlike refined grains, which are stripped of their natural goodness, farro retains its bran and germ, making it a powerhouse of nutrition.

One of the most appealing aspects of farro bread is its complex flavor profile. It has a deep, nutty, and slightly sweet taste that adds richness to every bite. This makes it an excellent choice for those who love artisanal-style bread with character.

Because farro contains more fiber and protein than modern wheat, it contributes to a denser, heartier texture in bread. This makes it ideal for sandwiches and toast, as it holds up well without becoming too soft or fragile.

Ancient Grain Benefits

Many people turn to ancient grains like farro as a less processed, more digestible alternative to modern wheat. While it still contains gluten, some individuals find it easier to digest compared to conventional white flour.

Ways to Enjoy Whole Grain Farro Bread

Once your homemade farro bread is fresh out of the oven, the possibilities are endless! Here are some delicious ways to enjoy it:

• Classic Toast: Spread with butter, honey, or nut butter for a simple yet satisfying breakfast.
• Savory Sandwiches: Use it for hearty sandwiches with avocado, cheese, and greens.
• Dipping Bread: Pair with olive oil, balsamic vinegar, or homemade hummus for a Mediterranean-inspired snack.
• Open-Faced Tartines: Top slices with figs, ricotta, smoked salmon, or roasted vegetables for an elegant meal.

More Healthy Bread Recipes:

For more ideas of healthy breads to make, check these out:

• This Healthy Homemade Bread is a good stand by for every day breadmaking. It’s easy and a great way to start learning.
• This Ancient Grains Bread Recipe uses Einkorn wheat, another great ancient grain, but is customizable for whatever grain you are working with.
• Homemade Traditional Rye Bread Recipe is so good, hearty, and flavorful. You’ll love it for your reubens and more!
• This Whole Wheat Bread Machine Bread is easy to make and simple.

Whole grain farro bread is a wholesome, flavorful, and nourishing addition to your homemade bread collection. Its rich taste, dense texture, and impressive nutritional profile make it a wonderful alternative to traditional wheat-based breads. Whether you’re new to baking or an experienced bread maker, experimenting with farro flour will introduce you to the delightful world of ancient grains.

Are you excited to try baking with Farro? Let me know in the comments!

The post Whole Grain Farro Bread Recipe appeared first on Actionable Wellness.

Breakfast of Champions

The way you start your eating off for the day can make or break your day. Start off with pure sugar, and you’ll be dragging all day. Too many carbs can do the same thing. But a protein breakfast or a breakfast balanced with protein and carbs can help you start your day with energy and focus. Over my weight loss journey, I had to learn this. I grew up on sugary cereals to start my day and I had a lot of bad habits to unlearn. After 20 years of helping people get healthy, I have seen it over and over again. You can’t out train a bad diet. So make sure to start the day with protein!

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Starting your day with a nutritious breakfast is one of the best ways to fuel your body and stay energized. Whether you’re looking for easy breakfasts that pack in grams of protein or creative egg recipes, there are plenty of healthy breakfast recipes to try. These meals are a great way to kick off the morning. You can also enjoy a quick breakfast like a hearty quick bread paired with plain yogurt for added health benefits. Prep ahead on Sunday night so you have all the good stuff ready for a great start to your day!

Oatmeal with Peanut Butter

A warm bowl of oatmeal topped with peanut butter is a comforting and heart-healthy way to start the day. Adding cinnamon or honey enhances the flavor naturally.

Smoothie Bowls

For those who prefer a refreshing start to the day, smoothie bowls are a great option. Blend frozen fruit with yogurt or milk, then top with granola, coconut flakes, or nuts for a crunchy contrast.

Overnight Oats

Perfect for busy mornings, overnight oats are a make-ahead breakfast that requires no cooking. Just combine oats, milk or yogurt, and your favorite mix-ins like fruit, nuts, or seeds. In the morning, you have a creamy, nutritious meal ready to enjoy.

Greek Yogurt Parfait

A delicious and protein-packed option, Greek yogurt parfaits layer creamy yogurt with granola and fresh fruit. Add a drizzle of honey or a sprinkle of chia seeds for extra flavor and nutrition.

Avocado Toast

A trendy and healthy breakfast, avocado toast is both simple and delicious. Mash ripe avocado on whole-grain bread and top with options like eggs, tomatoes, or red pepper flakes for added flavor and nutrients. The perfect simple breakfast idea.

Hard-Boiled Eggs and Whole-Grain Toast

Hard-boiled eggs are a fantastic grab-and-go protein source. Pair them with whole-grain toast and a side of fruit for a balanced meal that keeps you full longer.

Banana Pancakes

These naturally sweet banana pancakes require just a few ingredients, like bananas, eggs, and flour. They’re a quick and nutritious twist on traditional pancakes, making them perfect for a healthy start to the day. Top them with some healthy nut butter or pair them with an egg for even more protein.

Protein Waffles

These Easy Homemade Protein Waffles with Stevia are simple to make, and keep you full all morning long with the extra protein. Plus they aren’t full of sugar that will weigh you down!

EGG MUFFINS

These spinach egg muffins with cheddar cheese are so good and can be made in bulk. They have veggies, lots of protein, and are easy to carry on the go.

Cottage Cheese and Fruit

High in protein and calcium, cottage cheese pairs wonderfully with fresh berries, pineapple, or peaches. This simple breakfast is light yet filling, offering a great balance of protein and natural sweetness.

Peanut Butter and Banana Toast

A classic combination, peanut butter and banana on whole-grain toast offers fiber, protein, and healthy fats. Add a sprinkle of cinnamon or chia seeds for an extra boost of flavor and nutrients.

Chia Pudding

Chia seeds soaked overnight in milk or yogurt create a pudding-like consistency that is packed with omega-3s, fiber, and protein. Customize with fruits, nuts, or a drizzle of maple syrup for extra flavor. Check out this strawberry chia pudding that is bomb.

Breakfast Burrito

A whole-wheat tortilla filled with scrambled eggs, beans, cheese, and veggies makes for a hearty, satisfying meal that’s easy to eat on the go. Wrap it up and enjoy a balanced breakfast packed with protein and fiber.

Apple Slices with Almond Butter

A quick and nutritious option, apple slices with almond butter provide a mix of fiber, protein, and healthy fats. It’s a great choice for those who need a light but energizing morning meal.

Scrambled Eggs with Spinach and Cheese

Scrambled eggs cook up quickly and can be easily enhanced with fresh spinach and cheese for added nutrition. Serve with whole-grain toast for a well-rounded meal.

Energy Bites

Homemade energy bites made from oats, nut butter, honey, and mix-ins like chocolate chips or dried fruit are an easy, no-bake option. These are great for meal prep and work well as a grab-and-go breakfast.

Tofu Scramble

For a plant-based alternative, a tofu scramble with vegetables and spices is a protein-rich, satisfying breakfast that mimics the texture and flavor of scrambled eggs.

EGG CUPS

These easy broccoli cheese egg cups are great on the go, and can also be made ahead for a great healthy meal prep.

Breakfast Quesadilla

A quick and savory option, a breakfast quesadilla with eggs, cheese, and veggies in a whole-wheat tortilla is both filling and flavorful. Serve with salsa or avocado for an extra boost.

Starting the day with a nutritious meal doesn’t have to be complicated. With these simple breakfast ideas, you can fuel your body quickly and deliciously, no matter how busy your morning is!

The post Simple Breakfast Ideas, Quick and Healthy appeared first on Actionable Wellness.

What are ancient grains?

Ancient grains are grains and seeds that have remained largely unchanged over thousands of years, unlike modern wheat, which has been selectively bred for higher yields and processing convenience. They are often more nutrient-dense and can be a great addition to a healthy diet.

Some popular ancient grains include:

• Amaranth
• Barley
• Buckwheat
• Farro
• Freekeh
• Kamut (Khorasan wheat)
• Millet
• Quinoa
• Sorghum
• Teff

Many of these grains are more nutritious than modern wheat, offering higher levels of fiber, protein, vitamins, and minerals. They also tend to be easier to digest and can be a great option for people looking to diversify their diet, especially if they have gluten sensitivities (though not all ancient grains are gluten-free).

Why You’ll Love This Recipe

• Healthy & Nutritious – Packed with protein, fiber, and vitamins from grains and fresh greens.
• Easy to Make – A simple yet delicious recipe perfect for meal prep.
• Budget-Friendly – Save money by making this restaurant-style salad at home.

For more ancient grains ideas, check these out:

• Ancient Grains Rice
• Ancient Grains Pizza
• Ancient Grains Granola Recipe
• Sundried Tomato Pesto Farro Salad
• Crispy Millet Fritters

Print

Panera Ancient Grains Salad

This wholesome and hearty grain salad is inspired by Panera’s beloved dish, featuring a nutrient-packed mix of ancient grains, fresh greens, and a deliciously tangy dressing.

Course Main Course

Cuisine American

Keyword ancient grains, ancient grains salad, panera bread, salad

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Total Time 15 minutes minutes

Servings 2

Ingredients

For the Salad:

• 2 cups cooked ancient grains quinoa, farro, or a blend
• 2 grilled chicken breasts sliced
• 2 cups baby kale or mixed greens
• ½ cup peaches diced
• ¼ cup feta cheese crumbled
• ¼ cup almonds or sunflower seeds toasted
• ¼ cup dried cranberries
• ½ cup chickpeas drained

For the Dressing:

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 tbsp honey or maple syrup
• 1 tsp Dijon mustard
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder

Instructions

• Prepare your choice of ancient grains according to package instructions. Let cool slightly.
• Season the chicken breasts with salt, pepper, and a little olive oil. Grill over medium heat for 5-6 minutes per side, or until fully cooked. Let rest, then slice thinly.
• In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, honey, Dijon mustard, salt, pepper, and garlic powder.
• n a large salad bowl, toss the cooked grains with the mixed greens. Add grape tomatoes, feta cheese, almonds, cranberries, and avocado (if using).
• Arrange the sliced grilled chicken on top of the salad.
• Pour the dressing over the salad and toss gently to combine.

Tips for the Best Ancient Grain Salad

• Customize Your Grains – Use quinoa, farro, bulgur, or a mix for added texture.
• Meal Prep Friendly – Cook grains and chicken in advance for easy assembly.
• Make it Vegan – Swap chicken for chickpeas or tofu and use maple syrup instead of honey.

This Copycat Panera Ancient Grain Chicken Salad is a nutritious and delicious meal that’s perfect for lunch or dinner. It’s hearty, fresh, and packed with flavors and textures that will keep you satisfied. Try it today and enjoy a restaurant-quality meal at home!

The post Copycat Panera Ancient Grain Chicken Salad appeared first on Actionable Wellness.

Why Einkorn Flour?

Einkorn is an ancient grain that has remained largely unchanged for thousands of years. It has a nutty, slightly sweet flavor and is packed with nutrients, including protein, fiber, and essential vitamins like B6 and zinc. Einkorn is also lower in gluten than modern wheat, making it easier for some people to digest.

Steps to Make the Einkorn Dinner Rolls

1. Activate the Yeast
2. Combine Wet Ingredients
3. Mix in Einkorn Flour
4. Knead and Rise
5. Shape the Rolls
6. Final Rise
7. Bake
8. Cool and Serve

These rolls are best enjoyed fresh but can be stored in an airtight container for up to 3 days or frozen for longer storage.

Print

Einkorn Flour Dinner Rolls

Soft, fluffy rolls with the nutrition and digestibility of ancient grain Einkorn flour.

Course Side Dish

Cuisine American

Keyword dinner rolls, Einkorn, einkorn flour, einkorn rolls

Prep Time 30 minutes minutes

Cook Time 22 minutes minutes

Rise Time 40 minutes minutes

Total Time 1 hour hour 32 minutes minutes

Servings 12

Ingredients

• 3 1/2 cups einkorn flour
• 1 packet 2 1/4 tsp active dry yeast
• 1/4 cup warm water 110°F to 115°F
• 1 cup warm milk 110°F to 115°F
• 2 tbsp honey or maple syrup
• 1/4 cup melted butter or olive oil
• 1 large egg
• 1 tsp sea salt

Instructions

• In a small bowl, dissolve the yeast in warm water. Let it sit for 5-10 minutes until frothy. This step ensures the yeast is active.
• In a large mixing bowl, whisk together the warm milk, honey, melted butter, egg, and salt. Add the activated yeast mixture.
• Gradually add the einkorn flour, one cup at a time, mixing with a wooden spoon or dough hook. The dough will be slightly sticky, which is normal with einkorn flour. Avoid overmixing to preserve the grain’s delicate gluten structure.
• Lightly dust a clean surface with einkorn flour and gently knead the dough for 2-3 minutes until smooth. Place the dough in a greased bowl, cover with a damp cloth, and let it rise in a warm place for 1-2 hours or until doubled in size.
• Punch down the dough and divide it into 12 equal pieces. Shape each piece into a ball and place them on a parchment-lined baking sheet or in a greased 9×13-inch pan.
• Cover the rolls with a clean towel and let them rise again for 30-40 minutes until puffy.
• Preheat your oven to 375°F (190°C). Bake the rolls for 18-22 minutes, or until golden brown on top. For extra softness, brush the tops with melted butter right out of the oven.
• Cool and Serve: Let the rolls cool slightly before serving.

Tips for Success

• Measuring Einkorn Flour: Use a light hand when measuring einkorn flour. Spoon it into the measuring cup and level it off to avoid using too much.
• Hydration: Einkorn flour absorbs liquid differently than modern wheat, so adjust the liquid as needed. The dough should be slightly sticky but manageable.
• Serving Suggestions: Pair these rolls with homemade soups, stews, or a fresh garden salad. They’re also delightful with a dollop of honey butter or a drizzle of olive oil.

Why You’ll Love These Rolls

These einkorn rolls are not only delicious but also a healthier alternative to traditional bread. The rich, nutty flavor of einkorn flour adds a unique taste that’s hard to beat. Whether you’re introducing ancient grains into your diet or simply looking for a homemade bread recipe, these rolls are a wonderful choice. Give them a try and savor the goodness of an ancient grain in a modern recipe.

The post Ancient Grain Rolls Recipe with Einkorn Flour appeared first on Actionable Wellness.

In this blog post, we’ll explore the best ancient grains and how you can incorporate them into your cooking and baking, along with tips on using ancient grain flours.

What Are Ancient Grains?

Ancient grains are cereals that have remained largely unchanged over thousands of years. They are nutrient-dense, often gluten-free, and can be a great addition to a balanced diet. Some of the most popular ancient grains include:

• Quinoa: A versatile pseudo-grain that’s rich in protein and all nine essential amino acids.
• Farro: A type of wheat that’s higher in fiber and protein than modern wheat.
• Spelt: An ancient form of wheat, spelt has a nutty flavor and is often easier to digest than regular wheat.
• Amaranth: A tiny, protein-packed seed that’s also a complete source of protein.
• Millet: A small, round grain known for its mild flavor and high fiber content.
• Teff: A tiny Ethiopian grain that’s packed with iron, calcium, and protein.
• Kamut: A variety of ancient wheat that has a chewy texture and a rich, nutty flavor.

How to Use Ancient Grains in Your Cooking

Ancient grains are versatile and can be used in a variety of dishes, both sweet and savory. Here are some great ways to incorporate them into your meals:

1. Cook Them as a Side Dish or Base

Ancient grains can serve as a hearty base for salads, bowls, or stir-fries. Here’s how you can cook them:

• Quinoa: Rinse before cooking to remove its natural bitter coating. Boil 1 part quinoa to 2 parts water, cook for about 15 minutes, and fluff with a fork.
• Farro and Spelt: These grains need more water to cook than quinoa—typically 2-3 parts water to 1 part grain. Simmer for 25-40 minutes until tender.
• Amaranth: Cook in a 1:2 ratio with water or broth for about 20 minutes, and stir often as it cooks into a creamy consistency.
• Millet: Simmer in a 1:2 ratio with water for about 20 minutes until fluffy.
• Teff: Cook with a 1:2 ratio of water to grain and simmer for 10-15 minutes until the water is absorbed.

These cooked grains can be enjoyed as a hearty side dish or the base of a salad or bowl. Mix with roasted vegetables, nuts, seeds, and a flavorful dressing for a nutritious meal.

2. Use Them in Soups and Stews

Ancient grains can be used to thicken and add texture to soups and stews. Farro, barley, or quinoa works well in soups, providing a satisfying chew. Just add them to your soups during the final 15-20 minutes of cooking to allow them to absorb flavors and become tender.

3. Make Ancient Grain Pancakes or Waffles

Mix ancient grains into pancake or waffle batter for added flavor and texture. Try using spelt flour, which has a slightly nutty taste, or quinoa flour for a gluten-free option. Simply substitute these flours for part of the regular flour in your recipe to create a more nutrient-dense breakfast treat.

4. Bake with Ancient Grains

Ancient grains can also be used in baking to create bread, muffins, cookies, and other baked goods. When using ancient grain flour, be mindful of the following:

• Whole Ancient Grain Flour: This is made by grinding the entire grain, including the bran, germ, and endosperm, preserving most of the nutrients and fiber. It’s often heavier and denser than refined flour, so you may need to adjust the flour-to-liquid ratio in recipes.
• Gluten-Free Baking: Some ancient grain flours, like quinoa, millet, and teff, are naturally gluten-free and can be used in gluten-free baking. However, since gluten is what gives baked goods structure, you may need to add a binding agent such as xanthan gum or psyllium husk to hold everything together.
• Substituting Ancient Grain Flours: When using ancient grain flours, you can often replace up to 25% of the regular flour with the ancient grain flour in a recipe to start. This helps balance the texture and flavor while still achieving a delicious result.

Here’s a simple way to get started:

• Teff Flour: Great for adding a slight molasses-like sweetness to baked goods. It’s commonly used to make traditional Ethiopian injera bread, but it also works well in muffins, pancakes, and cookies.
• Spelt Flour: With its mild, slightly sweet taste, spelt flour can be used as a 1:1 replacement for regular wheat flour in many baking recipes.
• Kamut Flour: This flour is perfect for creating light, hearty bread with a slightly nutty taste. Kamut’s high protein content can give your baked goods a chewy texture.
• Amaranth Flour: Amaranth flour has a distinct earthy flavor and works well in small amounts in baked goods like cookies and bread.

5. Use Ancient Grains for Healthy Snacks

You can also use ancient grains to make healthy snacks. Try popping Amaranth like popcorn for a crunchy, high-protein snack. Alternatively, quinoa can be used to make crunchy granola bars or energy bites. This ancient grain granola is bomb.

Ancient Grain Snack Ideas:

• Teff Energy Bars: Combine teff flour with nuts, seeds, dried fruit, and natural sweeteners to create a wholesome, on-the-go snack.
• Quinoa Crackers: Use quinoa flour to make gluten-free crackers for a crunchy, nutrient-packed snack.

Tips for Using Ancient Grain Flours

1. Mix with Other Flours: If you find the texture or flavor of ancient grain flour too strong for your liking, try blending it with other flours such as oat, almond, or coconut flour. This will help balance the flavor and texture.
2. Adjust the Liquid: Because ancient grain flours are often denser than regular flours, you may need to increase the amount of liquid in your recipes. Add a bit more water, milk, or eggs to compensate for the difference in absorbency.
3. Experiment with Different Grains: Don’t be afraid to experiment with different types of ancient grains and flours. Each one offers its own distinct flavor and texture, which can enhance a wide range of dishes.

Incorporating ancient grains and flours into your cooking and baking not only improves the nutritional profile of your meals but also introduces new flavors and textures that can make your food more exciting. Whether you’re cooking a simple grain bowl, baking a loaf of bread, or trying your hand at making your own granola, ancient grains offer endless possibilities for healthy, delicious dishes. Experiment with these grains and flours today and discover how easy it is to embrace the past in your modern kitchen!

For more ancient grain ideas, check these out:

• Ancient Grains Bread Recipe
• Ancient Grain Recipes
• Ancient Grains Pizza

The post How to Use Ancient Grains and Flour appeared first on Actionable Wellness.