High Carb Foods and Recipes

Like I talk about in the 'Demystifying Macros' post, to feel our best, we should get most of our energy from starchy carbs, eat enough fiber to maintain optimum gut function, and limit sugar but not eliminate it.

Be sure to check out the blog post on fiber and sodium for a closer look at fiber and its role in better health, and whenever possible, choose starchy carbs that also include fiber. For example, swap 100% whole grain bread for white bread, try whole grain pasta, cook whole raw potatoes rather than starting with frozen hash browns.

Cooking carbs:

Rice, grains, and seeds: Rice (brown or white), pearled barley, wheat berries (whole wheat grains), quinoa, and other grains/seeds that you can buy 'whole' (not ground into flour, for example) can be cooked relatively quickly in a pot of boiling water. I like to use a ratio of 1 part rice/grain/seed to 2 parts water if you're covering it, and 1 part rice to 3 parts water if you're cooking without a lid on your pot. Combine the grain and water, bring to a boil, then reduce to a simmer (and cover if applicable) until all the water is absorbed and the food is tender. Depending on the grain, it can take 10-20 minutes to reach this point. If you buy a quick-cook type (like 'minute rice' that has been parboiled and dried back out), be sure to follow the instructions to prevent burning or ending up with mush. Try a basic risotto for something a little different if you don't care for basic steamed rice.

Potatoes, sweet potatoes, and other root veggies: Be sure to wash these in cool water with a vegetable scrubbing brush if you have one first, since they usually are just run through stiff-bristle brushes to knock the dirt off before packaging and not washed. Peel if you prefer (most root veggies have edible skin, so as long as it's not something that's been waxed or has a tough skin, it's more a matter of preference), and cook whole or cut them into smaller chunks for faster cooking.

• To boil, place washed root veggies (whole and/or peeled and/or cut into chunks for faster cooking) in a pot with enough water to cover - add more water if it runs low before they're fork-tender, so they don't scorch on the bottom. Bring to a boil over high heat, then reduce heat slightly to simmer until they are fork tender (15-30 minutes depending on size of chunk or whole potato)

• Bake (microwave version). You don't have to buy 'microwave ready' potatoes that are wrapped in plastic - that adds nothing to how the potato will cook, and it's just a more expensive potato. You can literally place a potato straight into the microwave after washing and poking it with a fork or knife to create vent holes in the skin, hit the 'potato' button if you have one (or set the cook time to anywhere between 6 and 10 minutes depending on your microwave and the size of the potato) and it will cook - check doneness with a fork, and if it's still a little hard in the middle, cook for another 2-3 minutes at a time until done.

• To steam (carrots are especially good like this), cut into small chunks, place in a shallow pan with water, cover and simmer until soft (around 15 minutes from when the water starts bubbling)

• To roast (try mixing up a variety of root veggies), cut into similarly sized chunks - I like to shoot for around 1" cubes. In a bowl, mix the cubes with a small amount of oil (think around a teaspoon for a cookie tray worth of potatoes) and sprinkle with a small amount of salt (half tsp per batch). Add some fresh rosemary, coarsely chopped, or some dried Italian herb seasoning and bake in a preheated 350*F oven for around 20-25 minutes, until soft in the middle and beginning to brown on the bottom and edges. If the oven is already on to cook something else at a different temperature, these are very forgiving - just cook a little longer at lower temperatures and a little shorter at higher temperatures.

For pasta: bring a big pot of water to a boil, add the pasta to the hot water and reduce to a simmer. Stir at first, and then occasionally to keep the pasta from sticking to the bottom of the pot. Cook until pasta is your preferred degree of tenderness, then dump out into a strainer. Rinse with hot water if you're serving hot, and rinse with cold water if you're making something like a pasta salad. Note that whole wheat pasta often takes a little longer to cook than white pasta, but it should be ready in 10-20 minutes from adding to the water.

Breads and bready foods (bought, not homemade): If you're buying bread, bagels, pancake mix, or similar products at the store, keep a close eye on both the fiber and the sodium content. Choose higher fiber and lower sodium options for better health. You may have seen people talk about sprouted grain bread products, and if you're interested in those, they're usually kept in the frozen food section, not out with the room-temperature bread.

Breads and bready foods (homemade): Making bread, rolls, pancakes, waffles, etc, at home with basic ingredients like whole wheat flour or buckwheat flour can be a bit of a learning curve (and flavor/texture adjustment), so if you already enjoy baking and have some favorite recipes, start by replacing a portion of your white flour with whole grain flour to get a feel for it. If you're new to bread baking or not getting results you like, search for highly rated whole grain recipes that someone else has already developed. General guidance for finding good online recipes: I look for a recipe with at least 4.5 out of 5 stars with as many reviews as possible when I search for new recipes (so, I'll usually choose a 4.6 star recipe with 500 reviews over a 4.9 star recipe with 2 reviews).

Cereal: The most popular high fiber/low sugar/low sodium cereal is plain oats (quick, old-fashioned, steel-cut). Oats are versatile, and can be eaten hot or cold, prepared in advance, and there are lots of add-ins that complement their flavor. Try adding fresh berries or warm spices like cinnamon to hot oatmeal, or make your own 'muesli' by adding dried fruit, nuts, sunflower seeds, etc and pouring some milk over. If you want a more on-the-go version, try baked oatmeal cut into squares. Other cereals that are slightly more processed like bran flakes, Cheerios, frosted or plain shredded wheat are other options you can check out, just be sure to look at the sodium, as it can be surprisingly high for 'healthy' foods. Exercise caution with granola if you're trying to restrict calories or sugar - granola can be pretty calorie dense, so a little can go a long way in terms of your daily carb allowance!

Recipe Links:

Basic pancakes: A fan favorite for many families

Basic risotto: Tired of plain steamed rice? Try making a risotto. Once you master the technique, there are many flavor combinations you can experiment with.

Southwest Barley Stew: A delicious hearty plant-based recipe for those cold winter days.

Quick Baked Oatmeal: A grab-and-go version that can be customized in so many ways.

Molasses-Spice Cookies: These cookies pack a lot of flavor into a small bite, helping with portion control of your sweets.