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.

It has a mild nutty taste that can be substituted for couscous or brown rice and cooks in minutes. Better yet, it contains more protein than any other grain (16.2 %). It is considered a complete protein source with a perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. For those with gluten intolerance, quinoa is a great alternative.
The following is a recipe for a quinoa salad that can be ready in 30mins and works well as a side dish or a quick lunch option.

Quinoa Salad

Serves 6 – 8.
Ingredients:

• 1.5 cups of dry Quinoa
• Snow peas
• 2  Corn Cobs
• 2 zucchinis thinly sliced
• ¼ Cup Cashew Nuts
• 1 Onion, diced
• Juice & rind of 1 Lemon
• Mint, finely chopped
• Basil, finely chopped
• Parsley, finely chopped
• Crumbled Feta Cheese (optional)

Method
Boil quinoa in plenty of salted water for 15minutes or until tender. It will expand in size. Whilst the water is boiling, blanch the corn and snow peas and place in iced water to prevent over cooking. In a fry pan sauté the zucchini and onion until tender. Once quinoa is cooked, rinse and drain. Place all the ingredients in a bowl and stir to mix. Season with salt, pepper and more herbs until desired flavour is reached.

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

Method

1. Heat oil in a large saucepan over medium heat. Add leek and garlic. Cook, stirring, for 2 minutes or until soft but not coloured. Add carrot, celery, zucchini and swede. Cook for 2 minutes. Stir in soup mix, stock, chicken and 1 cup cold water. Increase heat to high. Bring to the boil.
2. Reduce heat to low. Simmer, partially covered, stirring occasionally, for 1 hour or until soup mix and vegetables are tender.
3. Remove chicken legs from soup. Allow to cool slightly. Remove meat from bones. Roughly chop chicken meat and add to soup. Season with salt and pepper. Ladle soup into warmed bowls. Serve.

Notes

• Packet dry soup mix is a combination of split peas and lentils. You can find it near the chickpeas in the supermarket.

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

Method

1. Preheat oven to 210°C or 190°C fan. Line a baking tray with baking paper.

2. Place fish on prepared tray. Combine breadcrumbs, parsley, macadamias and lemon rind and season to taste. Sprinkle over each piece of fish and drizzle with a little oil. Bake for 15 minutes, until fish flakes easily with a fork and is no longer transparent.

3. Meanwhile, toss together avocado and snow pea sprouts. Drizzle with combined oil and lemon juice and season well. Serve with fish.

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

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved