You would have to be living under a rock to have not heard the benefits of incorporating whole grains into your diet. Fibre, vitamin, minerals and lower GI are just some of the gains whole grains have over their refined grain counterparts. In an age where gluten intolerance and wheat sensitivity is emerging rapidly in the population, it is important to be aware of other options beyond wheat. Furthermore, for the carb conscious consumer, there pays to explore alternatives to rice and wheat that also provide protein and essential omega 3 acids. Quinoa (pronounced Keen-Wah) is a 5 star performing whole grain can do this.
Don’t be put off by its exotic sounding name. Quinoa can be purchased in the health food section of your supermarket and is priced similarly to couscous. Read more

Serves 6

Ingredients 

• 2 tablespoons olive oil
• 1 leek, halved, washed, thinly sliced
• 2 garlic cloves, crushed
• 1 large carrot, peeled, diced
• 2 sticks celery, diced
• 2 small zucchini, diced
• 1 swede or turnip, peeled, diced
• 1 1/4 cups dry soup mix, rinsed (see note)
• 8 cups chicken stock
• 1kg skinless chicken lovely legs Read more

Serves 4

Ingredients

800g frozen hoki or cape hake fish fillets, thawed
1 cup (70g) fresh breadcrumbs
½ cup chopped parsley
¼ cup (35g) macadamias, chopped
grated rind and juice of 1 lemon
2 avocados, sliced
100g snow pea sprouts, trimmed
2 tablespoons olive oil Read more

Chargrilled Citrus Chicken with Sesame and Asian Greens

Ingredients (serves 4)

• Finely grated rind and juice of 1 lemon and 1 orange
• 2 tsp Dijon mustard
• 2 tsp sesame oil
• 2 tsp sesame seeds
• 2 tsp fish sauce
• 4 small (170g each) chicken breast fillets, each halved into two thin fillets
• 1 bunch gai lan (Chinese broccoli), cut into 7cm lengths
• 1 bunch baby bok choy, leaves separated

1. Place the citrus rind and juice, mustard, sesame oil, sesame seeds and fish sauce in a bowl and whisk to combine. Place chicken in a separate bowl and pour over half the dressing, then toss to coat. Heat a chargrill pan over high heat. Drain chicken and discard the marinade. Grill chicken for 1 minute each side or until cooked through.
2. Transfer to a plate and cover to keep warm. Meanwhile, cook the gai lan and bok choy in a large saucepan of boiling salted water for 3 minutes or until wilted and bright green, then drain. Pour over half of the remaining dressing and toss to coat. Divide the greens among bowls, then top with chicken and the remaining dressing.

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons Read more