The Mediterranean diet is internationally recognized as the gold standard of healthy eating, so it's no surprise that whole grains are an important part of this delicious and nutritious cuisine. Whole grains make up the foundation of the Mediterranean diet, along with other plant foods like pulses, vegetables, fruits, nuts, seeds, and olive oil.

If you'd like to incorporate more Mediterranean-style meals into your diet, but are unsure where to begin, hearty whole grains are the perfect place to start. From Greek barley rusks, to Italian farro and spelt, to Turkish bulgur salads, there is no shortage of mouthwatering, Mediterranean-inspired grain dishes.

Here are five ways you can celebrate International Mediterranean Diet Month this May:

• Top plain Greek yogurt with muesli or granola, dried apricots, and a gentle drizzle of honey
• Add leftover freekeh or farro to a frittata, with leafy greens and Parmigiano-Reggiano
• Serve toasted whole wheat pita with hummus, baba ganouge, or muhammara
• Make a tabbouleh salad with bulgur, parsley, mint, basil, tomatoes, and lemon dressing
• Toss whole wheat penne or orzo pasta with roasted vegetables, olive oil, and feta cheese

Whole grains have about 25% more protein than their refined counterparts, and just ¾ cup (cooked) of many whole grains (like oats, quinoa, wild rice, and whole wheat pasta) has the same amount of protein as 1 egg or 1 ounce of almonds.

 Learn more about the protein power of whole grains here.  

According to a new research article from Canadian scientists, dietary fiber is "the only factor that has been empirically shown to be important" to a healthy, diverse microbiome, but unfortunately, most people do not eat enough. Learn more about the study here, then fill your plate with fiber-rich whole grains like barley, rye, whole wheat, and bulgur.

The USDA announced the new rules for the National Child and Adult Care Food Program (the program that determines what is fed to preschool age children and others in daycare settings), which will soon require at least one servings of whole grains per day, among other nutrition updates. Learn more about the new rules here.

Penne with Pesto and Cherry Tomatoes
Salting the tomatoes ahead of time releases flavor compounds buried deep inside - giving you rich flavor with less salt than if you add it at the table.





Mediterranean Mussels with Farro and White Wine
To speed this recipe on its way to your table, the farro and the stew can be prepared up to three days ahead.



Millet Burgers with Olives, Sun-Dried Tomatoes, and Pecorino
The Mediterranean flavor twist is inspiring with the sweet sundried tomatoes and salty olives.  Serve with a side salad, or on a whole grain bun.