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With the low-carbohydrate and low-sugar diet still trending these days, we thought we’d look at the benefits of whole grains. In the spirit of Whole Grain Week (18-24th June), more evidence shows us the benefits of whole grains. Whole grains include brown rice, whole grain bread, crackers, cereal and breakfast biscuits. More and more health experts suggest eating like the Danes, who eat more than triple the amount of whole grain than most Australians1.

The science shows that eating more whole grain foods reduces the risk of developing heart disease, type 2 Diabetes and even bowel cancer. Why is that you might ask? Whole grains contain more than 26 nutrients such as fibre, vitamins, minerals and antioxidants which adds

Australians at the moment don’t consume enough whole grains; just under 60% of us choose refined grains such as white bread and white rice. The current recommendations are 48g Daily Target Intake. This would equate to:

Any 3 of the following:

  • ¼ cup cooked grain (brown rice or basmati rice
  • 1 slice whole grain bread
  • 4 x whole grain crackers
  • ¼ cup whole grain cereal (rolled oats, muesli)
  • 1 x breakfast biscuit
  • 1/3 cup popcorn

Some simple swaps in the household is all it takes to making healthier choices, here are 5 tips from ‘The Biting Truth’:

  1. Try whole grain bread in place of white
  2. Look out for whole grain breakfast cereals, or try porridge oats
  3. Swap our usual white rice for brown, black or even red rice
  4. Trying wholemeal varieties of pasta, couscous and noodles
  5. Experiment with a new grain such as: quinoa, freekah, buckwheat, amaranth and teff, which are all available in the supermarket

Recipe of the month

Quinoa Bowl with Grilled Chicken, Black Beans and Avacado

Serves 4
Preparation time: 15 minutes
Cooking time: 10 minutes

Ingredients:

  • 1 tsp lime zest
  • 1 tsp paprika
  • ¼ cup (60ml) lime juice
  • 1 tbs olive oil
  • 8 small (400g) chicken tenderloins
  • 1 cup quinoa, rinsed, drained
  • 250g green beans, trimmed
  • 425g can black beans, rinsed, drained
  • 250g punnet cherry tomatoes, halved
  • ½ avocado, sliced

Method:

  1. Combine the zest, paprika, 1/2 tablespoons lime juice and 2 teaspoons olive oil in a shallow glass or ceramic dish. Add the chicken and turn to coat. Set aside to marinate for 30 minutes.
  2. Meanwhile, place quinoa and 1 cup of water in a saucepan and bring to the boil over a high heat. Reduce the heat to low and simmer, covered, for 12–15 minutes, or until water is absorbed and quinoa is al dente.
  3. Meanwhile, steam, boil or microwave the green beans for 2–3 minutes or until just tender. Drain.
  4. Heat a large chargrill pan or barbecue hotplate over medium-high heat. Drain the chicken of excess marinade and grill for 3–4 minutes each side, or until cooked through.
  5. Divide the quinoa between 4 bowls. Top each with some black beans, green beans, cherry tomatoes, avocado and 2 chicken tenderloins. Whisk together the remaining lime juice and olive oil. Drizzle the dressing over each quinoa bowl, and serve.

Recipe courtesy of the Australian Healthy Food Guide – for more of their delicious recipes please visit their website.

Reference:Grains & Legumes Nutrition Council. (2018). https://www.glnc.org.au/.