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

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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.

Millionaire Chicken

Millionaire chicken casserole is a modern twist on the classic millionaire chicken dish. Instead of roasting a whole chicken, the dish is prepared in a casserole dish and baked in the oven. The casserole consists of shredded chicken mixed with rich and flavorful ingredientsMillionaire chicken casserole is a crowd-pleasing dish that is perfect for feeding a large group, and its decadent flavors are sure to make it a hit at any gathering.

For more chicken recipes, check these out:

• Chipotle Oven Chicken Kabobs
• Cranberry Walnut Salad Pinwheels
• Spicy Chicken Burrito Bowl Recipe
• Picadillo Chicken Taco Salad
• Poblano Chicken Enchiladas without Tortillas
• Greek Pasta Salad Chicken
• How to Cook a Whole Chicken
• Healthy Dinners to Lose Weight

Low carb recipes

There are many reasons why someone may choose to eat low-carb recipes. One of the most common reasons is to manage weight or improve overall health. Eating a low-carb diet has been shown to be effective for weight loss because it can help reduce hunger and decrease overall calorie intake. Additionally, low-carb diets have been linked to improved blood sugar control and may help lower the risk of chronic diseases such as type 2 diabetes, heart disease, and some types of cancer.

Another reason someone may choose to eat low-carb recipes is to manage specific health conditions such as insulin resistance, metabolic syndrome, or epilepsy. For these conditions, a low-carb diet may be recommended by a healthcare professional.

Low-carb meals can be delicious, satisfying, and filling, and can include a wide variety of foods such as meats, fish, vegetables, nuts, and healthy fats. Whether it’s for health reasons or personal preference, eating low-carb recipes can be a tasty and satisfying way to achieve your dietary goals.

For more low carb ideas, check these out:

• Low Carb Asian Lettuce Wraps
• Sheet Pan Fajitas
• Low Carb Stuffed Peppers

Balancing macronutrients, which include carbohydrates, protein, and fat, can help with weight loss in several ways.

First, balancing macronutrients can help reduce overall calorie intake. When meals are balanced with adequate amounts of protein, healthy fats, and complex carbohydrates, they tend to be more filling and satisfying, which can help reduce hunger and prevent overeating.

Balancing macronutrients can help improve insulin sensitivity. Eating a diet high in simple carbohydrates, such as refined sugars and grains, can cause spikes in blood sugar levels and lead to insulin resistance. When insulin levels are elevated, the body is more likely to store fat, which can make weight loss more difficult. By balancing macronutrients and choosing complex carbohydrates that are rich in fiber, protein, and healthy fats, blood sugar levels can be better controlled, and insulin sensitivity can be improved.

Balancing macronutrients can help preserve muscle mass during weight loss. Adequate protein intake is essential for maintaining muscle mass, which is important for overall health and weight loss. When the body loses weight, it can lose both fat and muscle tissue. By eating adequate amounts of protein and balancing macronutrients, the body can better preserve muscle tissue while losing fat, which can help improve body composition and lead to sustainable weight loss.

So give balancing your diet a try. And add more nutrients to your diet by using most of your carbs to get healthy nutritious fruits and vegetables in your diet. Meals with vegetables like these can help! You’ll be eating the rainbow in no time. And if you hate vegetables like I used to, you can learn to change. Turns out you CAN teach an old dog new tricks. And my health is so much better for it!

Also check out 20 Easy High Protein Dinner Ideas to Make too.

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!

Millionaire Chicken Casserole

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Millionaire Chicken Casserole

This rich savory creamy Millionaire Chicken Casserole is gluten free, low carb, and keto friendly too. It's also down right delicious and satisfying. It will fill you up!

Course Main Course

Cuisine American

Keyword casserole, chicken, millionaire chicken casserole

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6

Ingredients

• 1 lb. Shredded chicken
• 1 C. Heavy whipping cream
• ⅓ C. Sour cream
• ½ tsp. Chicken Bouillon powder
• ½ tsp. Garlic powder
• 1 C. Shredded cheddar jack cheese
• ½ C. Cottage cheese
• 1 C. Crushed pork rind crumbs

Instructions

• Preheat the oven to 350 degrees.
• Add the heavy whipping cream, sour cream, bouillon powder, garlic powder and salt and pepper to taste to a saucepan over medium heat.
• Simmer until the mixture thickens and is combined.
• Stir in the shredded cheese until melted.
• Remove from the heat and let cool.
• In a bowl, combine the pork rind crumbs and parmesan cheese until well combined.
• Mix together the shredded chicken, cottage cheese and sauce mixture.
• Spread the mixture in the bottom of a well greased casserole dish.
• Sprinkle with the pork rind crumb mixture, and bake for 30 minutes.
• Let cool 5-10 minutes before serving.
• ¼ C. Parmesan cheese grated
• Salt and pepper to taste

The post Low Carb Millionaire Chicken Casserole appeared first on Actionable Wellness.