Man cannot live on white bread alone -- especially when there are so many healthier grain options out there. From whole wheat pasta to gluten-free millet and quinoa, these recipes provide more fiber, protein, and flavor than those with bleached and refined ingredients.

The neutral flavor of gluten-free penne (try Bionaturae's rice, potato, and soy mix) allows an assertive oven-roasted puttanesca sauce to shine. This dish is also dairy-, egg-, and nut-free.

In this hearty whole-wheat pasta dish, red-pepper flakes provide a spicy contrast to sweet red bell peppers, a great source of vitamin C.

Broccoli, onion, tomatoes, yellow zucchini, and eggplant, coupled with nutty wheat berries (unprocessed whole kernels of wheat), make a lusty dish. This is an excellent accompaniment to meat or fish. It also could be served as an entree.

This cold noodle dish, made with buckwheat pasta, was inspired by the taste of buckwheat blinis with smoked salmon and creme fraiche.

Fiber-rich whole wheat pancakes are ideal for leisurely mornings.

Bean salad becomes an elegant entree when tossed with basil and whole-wheat, kamut, or spelt pasta shells. 

These English muffins are made with a mix of whole wheat and white flours, along with rolled oats and a sprinkling of flaxseed and caraway seeds. Low-fat buttermilk gives the muffins a slight tang and a light texture. But unlike whole-milk dairy products, it contains very little saturated fat.

Spelt is an ancient whole grain native to southern Europe. It's packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.

Whole-grain bulgur is common in Middle Eastern dishes and has a light, nutty flavor. For a Thanksgiving stuffing, pair it with cranberries and chestnuts.

Our rice salad, which can be served chilled or at room temperature, includes three types of grain -- wild, brown, and brown basmati rice -- as well as tomatoes, cucumber, celery, onion, and peppers. Any combination or commercial blend of rice would work well in this recipe.

Millet is a a coarse grain that contains no gluten and is rich in B vitamins. We served this pilaf with grilled shrimp, but it would be just as good with any roasted or grilled fish.

The sweet, nutty flavor added by Jerusalem artichoke flour, balanced with the texture of semolina ("regular") pasta flour, makes this pasta an excellent choice for this citrus-infused broth. 

Fried wedges of polenta get their nuanced sweetness and spice from orange zest, cinnamon, raisins, and pure maple syrup. Corn and products derived from corn, such as popcorn, corn flour, and cornstarch, are gluten-free by nature.

In spinach-filled polenta soup, olive oil is both a key ingredient and a garnish.

Brown rice gives this vegetarian stir-fry a nutty flavor and hearty texture, and contains more fiber than white rice.

Substantial, nutty spelt or farro noodles meat their match in a spirited Sicilian-style sauce. 

Soba noodles are made from buckwheat, which contains all eight essential amio acids. Pure 100 percent buckwheat noodles are also gluten-free.

Quinoa, which is used like a grain but is really a seed, can be found at natural food stores and many supermarkets.

The vegetarian burger pictured here is are made with quinoa, egg, breadcrumbs, and beans, and topped with a Greek yogurt sauce. Quinoa contains twice the protein of rice, though it's the quality of the protein that stands out: With all nine essential amino acids, including lysine, the tasty seed is considered a complete protein.