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.

These pinwheels are a harmonious blend of the vibrant tartness of cranberries and the crunchy, hearty texture of walnuts, all embedded within a creamy salad mixture. They’re rolled up snugly in a soft, flavorful wrap, and cut into beautiful little spirals.

Perfect for summer picnics, holiday gatherings, or even a fancy afternoon tea, Cranberry Walnut Salad Pinwheels offer a gourmet taste sensation in every bite. With their visually pleasing design and unique flavor profile, these pinwheels are full of protein and are sure to be a hit at any event, or even just for a healthy and delicious snack at home. So, let’s dive in and get rolling!

This recipe is full of nutritious ingredients and will help you try to eat the rainbow every day. Let’s talk about the health benefits of a few of them.

Walnut macronutrients

Walnuts are nutrient-dense and offer a variety of macronutrients as well as beneficial plant compounds. Here’s a look at what you’ll find in a 1-ounce (28-gram) serving of walnuts:

• Calories: Around 185
• Protein: 4.3 grams
• Fat: 18.5 grams (which includes 2.5 grams of saturated fat, 2.5 grams of monounsaturated fat, and 13.4 grams of polyunsaturated fat)
• Carbohydrates: 3.9 grams
• Fiber: 1.9 grams

Walnuts are especially rich in polyunsaturated fats, which include a significant amount of omega-3 fatty acids. They also contain a variety of vitamins and minerals, including vitamin E, magnesium, phosphorus, and a small amount of iron, among others.

Cranberry nutrients

Cranberries are packed with essential nutrients and are particularly known for their high antioxidant content. Here’s what you can find in a 1-cup serving (about 100 grams) of raw, whole cranberries:

• Calories: 46
• Protein: 0.4 grams
• Fat: 0.1 grams
• Carbohydrates: 12.2 grams
• Fiber: 4.6 grams
• Sugars: 4 grams

In terms of vitamins and minerals, cranberries are rich in:

• Vitamin C: Cranberries are an excellent source of vitamin C, with a 1-cup serving providing nearly 20% of the daily value.
• Vitamin E: This is an important antioxidant that helps protect your body from oxidative damage.
• Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting.

Cranberries are also high in various bioactive plant compounds and antioxidants, including flavonol polyphenols like quercetin. These compounds give cranberries their vibrant color and contribute to their numerous health benefits, which may include improved immune function and decreased risk of certain types of chronic diseases.

One important thing to note is that many cranberry products, such as cranberry juice and dried cranberries, can be high in added sugars. To reap the full benefits of cranberries, it’s best to consume them in their whole form when possible.

Chickpea Nutrients

Chickpeas, also known as garbanzo beans, are a type of legume that’s packed with nutrients. Here is a general breakdown of the nutritional content for one cup (164 grams) of cooked chickpeas:

• Calories: 269
• Protein: 14.5 grams
• Fat: 4.2 grams
• Carbohydrates: 45 grams
• Fiber: 12.5 grams
• Sugar: 8 grams

Chickpeas are also rich in various vitamins and minerals:

• Folate (B9): 71% of the RDI (Recommended Daily Intake)
• Iron: 26% of the RDI
• Phosphorus: 28% of the RDI
• Copper: 29% of the RDI
• Manganese: 84% of the RDI

Please note that these values may vary slightly depending on how the chickpeas were cooked, and the specific variety of chickpeas.

In addition to these nutrients, chickpeas are known for their high protein and fiber content, which can help with digestion, blood sugar control, and feeling full and satisfied. They are also low in fat and can be included in a variety of diets, such as vegan and gluten-free diets.

Notes:

• The ends of the roll ups won’t be as full as the center cuts.
• Make it lighter and reduce calories by swapping the mayo for plain Greek yogurt.

For more nutritious meal ideas, check these out:

• Low Carb Millionaire Chicken Casserole
• Spicy Chicken Burrito Bowl Recipe
• Rainbow Vegetable Pasta
• Picadillo Chicken Taco Salad

And for more healthy snack ideas, check these out:

• Pumpkin Fat Bombs
• Banana Walnut Oatmeal Cookies

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Cranberry Walnut Salad Pinwheels

Sweet, tart, savory pinwheels full of flavor and textures that are sure to please the palate. We love how easy they are to make, you don't have to heat up the kitchen, and they are pretty enough to serve to guests. Fruits and vegetables, and plenty of protien without a lot of effort.

Course Appetizer

Cuisine American

Keyword cranberry, cranberry walnut salad pinwheels, pinwheels, walnut

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Total Time 15 minutes minutes

Servings 4

Ingredients

• 2 15.5 oz cans chickpeas
• 2/3 c mayo
• Small apple
• 1 small celery rib
• ¼ c dried cranberries
• ¼ c chopped walnuts
• ½ tsp garlic powder
• ½ tsp onion powder
• ⅛ tsp salt
• ½ tsp black pepper
• Lettuce
• 4 Flour tortillas

Instructions

• Dice apple into small pieces, leaving skin.
• Cut celery lengthwise and chop into small pieces, like the size of the apple.
• Drain and rinse the chickpeas and place in a medium mixing bowl.
• Mash with the back of a fork, leaving some larger pieces.
• Add mayo and mix
• Add all other ingredients to the bowl.
• Mix until combined.
• Divide chickpea mixture between 4 tortillas.
• Spread mixture evenly in the center of the tortilla, leaving a little of space toward the edges.
• Add lettuce.
• Roll into a pinwheel.
• Slice with a serrated knife.

The post Cranberry Walnut Salad Pinwheels appeared first on Actionable Wellness.