Whole Grains & Cereals



Beth says: Be selective when eating grains and, of course, keep serving sizes under control if you are watching your weight or have blood sugar issues!

It's so easy to overeat grains, especially the refined ones, but also even whole grains if you tend to be inactive or have carb cravings.

By the way, carb cravings tend to disappear on the Perfectly Whole Foods Diet (PWFD). As you continue your elimination of refined carbohydrates for the 3 to 6 months I recommend in my book, your body begins to heal, and cravings become a thing of the past. Of course, they will leave as long as you continue "Eating Whole." While you are not likely to have to remain "squeaky clean," you can't go back to your old ways of eating and expect cravings to stay away!


This recipe is Perfectly Whole (PW).

  • 3/4 C PW plain yogurt, regular or Greek
  • 1/4 C uncooked old-fashioned or quick-cooking oats
  • 1/4 C fruit of your choice (such as blueberries, raspberries, diced banana, strawberries, diced kiwi, or sliced grapes)
  • 1 Tbsp pieces of raw nuts (lightly toasted for the best flavor) or whole raw seeds

In a 12 to 16 oz wide-mouth container with tight-fitting cover, mix yogurt and uncooked oats. Stir in fruit and nuts or seeds. Cover; refrigerate at least 8 hours but no longer than 3 days before eating.

To toast nuts, sprinkle in ungreased heavy skillet. Cook over medium heat, stirring constantly until nuts are light brown.




This PW recipe has a Doritos-like flavor!

  • 6 to 8 C air-popped popcorn in a large bowl
  • 3 Tbsp melted butter or coconut oil
  • 1 Tbsp nutritional yeast
  • 1/8 tsp of each: granulated garlic, granulated onion, cumin, paprika & chili powder
  • 1/4 tsp unrefined salt

Drizzle melted butter or coconut oil over popped corn. Place nutritional yeast plus remaining ingredients in a nut & seed grinder and grind for a few seconds. If you don't have a grinder, you can simply mix the ingredients togehter, but it's a little better when you grind them together. Sprinkle on the buttered popcorn and toss with a large salad fork and spoon to get all popcorn seasoned. This serves 2 to 4 - and it's easy to double or triple the recipe according to the number of people you're serving.