Grains:  Good or Bad?

There has been a lot of talk about grains, breads, pasta, crackers and various wheat based products being labelled ‘high carb’ and ‘bad for your health’.  Recent popularised diets are showing a growing trend towards removing grains from the diet; and it seems that bread is getting a bad reputation.

Yes, grains are often slow to digest.  Although this could be an advantage to create fullness and satiety. Yes, they are mildly acidic.  And yes, they can make your body hold a little more fluid (water); 1g carbohydrate can hold up to 1-4g water; but grains are also necessary for proper digestion, encouraging sleep, calming the nervous system, and satisfying hunger and taste.  It’s important to note; however, that ‘whole grains’ are the ideal choice and it is recommended that over 50% of your grain choices are whole grain.  Whole grains can help stabilize blood glucose levels, help remove cholesterol from the body and keep your digestive tract healthy and active. Numerous studies document the relationship between whole grain intake and reduced risk of obesity, diabetes, heart disease and cancer.

The main fuel your body uses is carbohydrate including your brain, without them you risk mood instability, poor concentration, fatigue and poor energy levels.

Research shows women who consume more whole grains consistently weigh less than women who consume fewer whole grains, and people who eat whole grains for breakfast also tend to eat less at lunch and dinner. There is also evidence that diets high in fibre and whole grains help protect against heart disease. Conversely, some studies indicate a high intake of refined grains may increase risk for heart disease.

So what are these wholegrains?  Whole grains are made up of all 3 parts of the entire grain- bran, endosperm and germ.  Each part contains essential nutrients and phytonutrients.  So when you eat the whole grain you get the complete package bursting with: Protein to help with muscle growth and maintenance;  Fibre to help keep you healthy on the inside; Iron and Zinc to support mental performance and your immune system; Magnesium to reduce feelings of tiredness; B vitamins to help unlock energy thiamin, riboflavin, niacin, and folate; antioxidants and phytochemicals to protect you from a number of health problems.

Diets high in whole grains tend to have a lower GI which helps to sustain your energy levels for longer, improving not only physical performance but mental performance, concentration and alertness.

So how do you know if it’s whole grain? Wholegrains can be ‘whole’ visible grains, or they can be milled, cracked or ground.  Other common whole grain ingredients to look for include:

• Whole wheat
• Oats
• Rye
• Popcorn
• Brown or wild rice Whole Barley

Some other grains and cereals that are becoming more popular due to their similar nutrient content include:  Buckwheat, Quinoa, Sorghum and Amaranth.

Below is a summary of each whole grain and their nutrient benefits:

Barley
Whole barley is more nutritious than pearled barley, it has more fibre, twice the amount of calcium, three times the amount of iron and 25 percent more protein.  Barley has been known for its health benefits for the gall bladder and nervous system and is easy for the body to digest.

Amaranth
Contains 15-18 percent protein, is high in Vitamin C, fibre, and amino acids and has more calcium, magnesium and silicon than milk.  Amaranth has higher lysine, an important amino acid, than other grains. A gluten free wholegrain for those intolerant to gluten or wheat or those who are coeliac.

Buckwheat
Buckwheat grains are made up of more starch than other seeds such as amaranth and quinoa.  Per 100g it contains 11-14g protein, 10g of fibre and is high in both B group complex vitamins such as riboflavin (B2) and niacin (B3) and minerals magnesium and copper.

Corn
Corn is a unique phytonutrient-rich food that provides us with antioxidants as well as plenty of vitamins and minerals.  Corn also has a high ratio of insoluble-to-soluble fibre with an average of 4.6g fibre per cup.

Millet
Millet is a high protein, gluten free grain which also has good levels of magnesium, phosphorus, and insoluble fiber.

Oats
A high fibre grain which is also rich in beta-glucan which is a particular type of fibre that helps to lower levels of LDL ‘bad’ cholesterol. They are a rich source of iron, magnesium, Vitamin B1, phosphorus, selenium and manganese.  They have shown to help control blood glucose levels, decrease blood pressure, decrease cholesterol levels and some studies have shown assists with weight loss.

Quinoa
Quinoa (pronounced keen-wa) is a cousin of amaranth. It strengthens the whole body and has the highest protein content of any grain.  It is particularly high in calcium, is a very good source of iron, phosphorus and B and E vitamins. Great for vegetarians and vegans.

Rice
Brown rice is unmilled or partly milled and retains the outer bran and germs and as such can be called whole grain rice.  It is these outer layers that contain most of the nutrients.   White rice vs brown rice- calories are about the same; however in terms of nutrients brown rice has higher amounts of thiamine,  riboflavin, niacin, iron, magnesium and dietary fiber.  White rice is one of the quickest and easiest foods to digest and is quite low in dietary fiber- perfect for quick available energy.

Rye
Rye is relatively high in protein (~15%) and has more soluble fibre than wheat.  It contains a rich source of the B group Vitamins, Vitamin E and high in potassium.  Rye contains less gluten than wheat-based products.

Wheat
Wheat contains a moderate amount of protein (~11-13%), and is high in insoluble fibre.  However, the health benefits of wheat varies greatly depending on the form in which you consume it.  The benefits are reduced if you consume bleached, highly processed, white flours such as in products as noodles, pasta, breads and baked goods like biscuits etc.  ‘Whole wheat’ products contain the bran, the germ as well as the endosperm and are rich in B group Vitamins, iron, zinc, calcium and folic acid.

4 poached chicken breasts

To poach chicken:

Place chicken breasts in bottom of a heavy-bottomed pot or pan. They should fit in a single layer but fit quite snugly. Cover chicken with stock or water. Add some herbs. Bring to boil, then quickly reduce heat to low so that the water is barely at a simmer. Partly cover and gently simmer for 10 minutes. Turn off heat completely, and allow chicken to remain in hot water for 15-20 minutes.

Salad:

1. Pre-heat oven to 180C. Place pumpkin on a lined baking dish, spray or drizzle with oil of your choice and sprinkle with Dukkah. Roast for 25 mins until tender.
2. Meanwhile place quinoa and water in saucepan. Bring to boil. Reduce heat to low, cover and simmer 12-15 mins until water has evaporated and quinoa is tender. Set aside to cool slightly.
3. Place quinoa, celery, radish, cranberries, pepitas and watercress in a large bowl. Drizzle with lemon juice and oil from fetta.
4. Place pumpkin on plates, top with quinoa mixture and sliced poached chicken, then crumble fetta over the top. Sprinkle with some extra dukkah.

1. Pre-heat grill to high. Lightly brush sweet potato and eggplant slices with olive oil and place on large baking tray with cherry tomatoes. Cook under grill for 3-4 mins. Remove tomatoes, turn sweet potato and eggplant and cook for further 2-3 mins, then set aside.
2. Meanwhile combine garlic, paprika, lemon juice and yoghurt in a small bowl.
3. Combine sweet potato, eggplant, tomatoes, lentils, pinenuts, parsley and spinach in a bowl. Serve onto 4 plates with a dollop of yoghurt dressing.

1. Combine the oats, milk, yoghurt and honey in a large bowl. Cover and chill overnight.
2. Place apples, water, cinnamon and lemon in a microwave safe bowl. Cover and microwave on high for 2 minutes or until apple is softened.
3. Sift the flour and baking powder into the oat mixture. Stir the beaten eggs into the batter until just smooth.
4. Spray a non-stick pan with oil and heat to medium-high. Pour ¼ cup of batter into the pan and cook until bubbles form, turn and cook the other side. Remove and cover to keep warm.
5. Arrange 4 pancakes as a stack, top with apple and extra yoghurt.

1. Mix mint, parsley, lemon juice and oil. Pour ½ of the dressing over the chicken to marinate and reserve rest for the salad.
2. Boil qinoa for 10-12 mins, or until just tender. Drain and transfer to a large bowl.
3. Spray chicken and asparagus or broccolini lightly with oil and bbq/char-grill over high heat until chicken is cooked through. Rest for 5 mins and slice.

Add sliced chicken, asparagus/broccolini, fetta, spring onions, rocket and pomegranate seeds to the quinoa. Drizzle with reserved dressing. Toss.

1. Blend the beetroot, ricotta and chives until smooth.
2. Spread beetroot mix over one side of each piece of bread or wrap. Add turkey, greens and cucumber.

1. Mix oatbran, hazelnut meal, ricotta, honey or syrup, dried fruit, milk or protein powder and cinnamon in a large bowl until well combined.
2. Roll heaped teaspoonfuls of the mix into balls with your hands. Put chia seeds in a sealable plastic bag, add balls a few at a time and shake to coat.
3. Can be kept in fridge for up to 3 days.

1. Blend all ingredients until smooth.

NB this can be FODMAPS friendly using your preferred milk and yoghurt

Thanks to Dairy Australia for these delicious recipes.

1.    Combine quinoa and 4 cups water in a saucepan over medium heat.  Bring to the boil.  Reduce heat to low and allow to simmer, covered for 10 mins.

2.    Stir in milk and fruit.

3.    Serve topped with pistachios and a large dollop (1/4 cup) of yoghurt.

Caprese Toast                                                                        Serves 4

1.    Cut the toast in half diagonally.  Top with slices of avocado and tomato, crumble over ricotta.  Top with poached eggs and scatter with basil leaves.

Breakfast McMuffin                                                            Serves 4

4 wholemeal or grain English muffins, halved

120g shaved leg ham

4 eggs

4 slices reduced fat tasty cheese

1. Heat a non-stick pan with a little spray oil.  Add ham and cook for 1-2 mins each side, or until warm.  Remove and keep warm
2. Cook eggs in the same pan until cooked to your liking.
3. Toast muffin halves and immediately top with cheese slice.  Top with warm ham and an egg.  Place remaining English muffin half on top and serve.

1. Heat a non-stick frying pan over medium-high heat.  Spray lamb with oil and season to taste.  Add lamb to the frying pan.  Cook for 3-4 mins each side, or until cooked to your liking.  Transfer to a plate, cover with foil and let rest for 10 mins.  Slice across the grain.
2. Meanwhile, using a vegetable peeler, make ribbons of cucumber lengthwise down the cucumber.  Cut mango flesh in to cubes.
3. Mix yoghurt and chutney in a screw top jar.
4. Arrange rocket and snow peas on a platter, top with cucumber and mango.  Arrange lamb on top. Sprinkle with pecans.

1. Put the quinoa in a heat proof bowl and over with boiled water and cover with a lid.
2. Finely chop the chilli and spring onion.  Finely chop (kitchen scissors works well!) the coriander and mint.
3. Toss the chicken with the spices and season to taste.  Put in a hot frying pan or on the BBQ to cook until blackened and cooked through. (Pierce with a knife, if juices run clear its cooked)  Remove once cooked, allow to rest for 5 mins then slice.
4. Cut the capsicum into large strips and add to the frying pan or BBQ.
5. Chop the mango flesh and avocado in to cubes.
6. Drain the quinoa well.  Mix the chilli, onion, herbs and lime juice in to the quinoa.
7. Arrange the spinach on a large platter or serving bowl.  Top with quinoa mixture, avoado and mango.  Top with capsicum and chicken.
8. Crumble over fetta and dollop yoghurt.  Serve!

1 red and 1 yellow capsicum, cut in to chunks

1. Preheat oven to 200 degrees Celsius.
2. Spray a non-stick baking tray with olive oil. Combine capsicum, pumpkin, onion, zucchini & seasoning.  Roast for 30 mins or until pumpkin is tender.
3. Add quinoa to a saucepan.  Add stock and heat until a gentle boil.  Turn heat to low and cover.  Cook for 15 minutes or until quinoa is tender.  Remove from the heat and allow to sit for 10 mins.  All the liquid should be absorbed by now.
4. Remove vegetables from oven and place in a large bowl.  Add quinoa, parsley and juice from the lemon.
5. Divide in to 4 poritons,  Top with ¼ of the yoghurt and ¼ of the pumpkin seeds.
6. Serve with fish, chicken or chickpeas if desired.

Breakfast is the most important meal of the day…and it doesn’t have to be bland and boring. Try these nutritious options – great for some variety (especially on the weekend!)

Magnificent Muesli                                              Serves 12 (1/2 cup per serve)

400 g (4 cups) rolled oats
15 g ground linseeds
100 g slivered almonds
40g pepitas
(pumpkin seeds)
125 g dried apricots, chopped
125 g dried cranberries
1 tblsp ground cinnamon

1. Combine all ingredients.
2. Store in the refrigerator in an airtight container.
3. You can make Bircher muesli by soaking ½ cup muesli in ½ cup skim/low fat milk (alternatives are soy milk or unsweetened almond milk) or apple juice overnight then stirring through grated apple or pear, and a add a dollop of low fat natural yoghurt.
For toasted muesli:
1. Preheat the oven to 200 degrees. Spread half the oats on a flat ungreased oven tray and cook for about 5 minutes, or until oats brown, stirring once or twice. Repeat with remaining oats.
2. Toast almonds on the same tray.
3. Store in an airtight container.

Brekkie Quinoa                                            Serves 2
½ cup quinoa
1 cup low fat/skim cow, soy or unsweetened almond milk
1 tsp ground cinnamon
1 apple
(peeled and diced)
1 tbs each slivered almonds, sunflower seeds and sultanas
2 tsp honey (optional)
2 tblsp low fat natural yoghurt, to serve

1. Rinse quinoa.
2. Place in a saucepan with milk and cinnamon. Bring to the boil.
3. Reduce heat and simmer for 10 minutes.
4. Add apple to quinoa with nuts, seeds and sultanas. Cook for about 15 minutes, stirring occasionally. Keep an eye on the progress – its ready when it has a porridge consistency. Add water if porridge looks dry.
5. Stir through honey and serve with a dollop of yoghurt each.

1. Preheat oven to 180 degrees Celsius.  Line a baking tray with baking paper and drizzle 1 tblsp oil over garlic.  Roast for 12-15 mins until tender.  Once cool enough to handle squeeze garlic from skins.
2. Heat remaining oil in saucepan over medium to high heat.  Saute leeks, celery and 1 tblsp thyme for 5-7 mins until fragrant.  Add stock, 2 cups water and potatoes.  Cover and bring to the boil.  Reduce heat to medium and simmer, uncovered for 12-15 mins or until potatoes are tender. Add garlic.
3. Using a food processor, process until smooth in batches if necessary.  Return to heat, add remaining thyme and a little cold water if soup appears to too thick.  Season to taste.  Serve!