Whole grains are one of the healthiest and best-tasting foods around. These six hearty dinners – soup, salad, even burgers – are proof positive.
Whole grains are one of the healthiest and best-tasting foods around. These six hearty dinners – soup, salad, even burgers – are proof positive.
It’s not an exaggeration to say that whole grains are good for both the mind and body. Besides fuelling you with fibre and antioxidants, those nutritious morsels stimulate the production of serotonin and melatonin – hormones that relax the brain, make you feel good, and help you sleep better. Studies have shown that a diet that’s high in whole grains reduces the risk of mood swings, anxiety and depression. Plus, whole grains are low on the glycaemic index, so you’ll stay satiated and energetic for longer. Treat them as your healthy, happy pill!
Spiced Pork and Cherry Kebabs
MAKES: 4 SERVINGS
ACTIVE TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
> ⅔ cup water
> ⅓ cup bulgur wheat
> 4 garlic cloves
> 400g no-salt-added chickpeas, rinsed and drained
> ½ cup carrot, grated
> 2 scallions, thinly sliced
> 2 tsp ground cumin
> ⅛ tsp ground cayenne pepper
> ½ tsp plus pinch of coarse salt
> 2½ tsp olive oil
> ½ cup non-fat plain yogurt
> 4 15cm whole-wheat pitas, warmed
> 8 tomato slices
> 8 cucumber slices
1. Bring water to a boil in small pot. Add bulgur and simmer, partially covered, over medium heat for 8 minutes, or until liquid is absorbed. Turn off heat, cover pot and let bulgur rest 5 minutes.
2. Pulse garlic in food processor until minced. Then set aside ½ teaspoon. Add chickpeas to remaining garlic and puree. Transfer mixture to medium bowl and add carrot, scallions, cumin, cayenne pepper and ½ teaspoon salt. Fluff bulgur with fork and stir into chickpea mixture.
3. Shape ¾ cup chickpea mixture into 2cm-thick patty. Repeat with remaining chickpea mixture.
4. Heat oil in medium non-stick skillet over medium-high heat. Add patties and cook 3 minutes on each side, or until browned.
5. In a small bowl, whisk together yogurt with reserved garlic and pinch of salt. Split pitas open and fill each with 1 patty, 2 slices tomato, 2 slices cucumber and 2 tablespoons yogurt sauce.
Nutrition facts per serving 375 calories, 16g protein, 67g carbohydrate, 6g fat (0.7g saturated), 12g fibre, 663mg sodium
Sicilian Farro and Tuna Salad
MAKES: 4 SERVINGS
ACTIVE TIME: 10 MINUTES
TOTAL TIME: 55 MINUTES
> 2½ cups water
> ¾ cup farro
> 2 150g cans waterpacked tuna, drained
> ¼ cup golden raisins
> 6 pitted green olives, chopped
> 2 tbsp drained capers, chopped
> 2½ tbsp freshly squeezed lemon juice
> 1 tbsp Dijon mustard
> 2 tbsp olive oil
> 4 cups arugula or baby arugula, torn
> Salt
> Freshly ground black pepper
1. Bring water to a boil in large, heavy saucepan. Add farro and simmer, partially covered, over medium-low heat for 30 minutes. Turn off heat, cover pot and let farro rest for 5 minutes. Fluff with fork and transfer to large serving bowl to cool, for about 10 minutes.
2. Add tuna, raisins, olives and capers. Stir well to break up tuna. Stir in lemon juice, mustard and oil. Add arugula and gently toss to combine. Season with salt and pepper to taste.
Nutrition facts per serving 320 calories, 24g protein, 34g carbohydrate, 8g fat (1.2 g saturated), 3g fibre, 700mg sodium
Buckwheat Noodle Soup With Shrimp and Scall ions
MAKES: 4 SERVINGS
ACTIVE TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES
> 2 tbsp reduced-sodium soya sauce
> 1½ tsp light brown sugar
> 1½ tbsp tahini
> ½ tsp chilli-garlic sauce
> 220g soba
> 2 tsp toasted sesame oil
> 4 cups Napa cabbage, thinly sliced
> 3 garlic cloves, minced
> 2 tbsp fresh ginger, minced
> 3 cups no-salt-added chicken broth
> 220g medium shrimp, shelled and deveined
> 2 scallions, thinly sliced
1. Combine soya sauce, brown sugar, tahini and chilli-garlic sauce in small bowl.
2. Cook soba according to package directions. Drain and rinse under cold water.
3. Heat oil in stockpot over medium-high heat. Add cabbage, garlic and ginger, and saute for 5 minutes. Add chicken broth and bring to a boil. Add shrimp, soba and soya sauce mixture, and simmer over medium heat for around 2 minutes, until shrimp is just cooked through. Garnish with scallions.
Nutrition facts per serving 349 calories, 21g protein, 48g carbohydrate, 8g fat (1.2 g saturated), 3g fibre, 877mg sodium
Sausage- and Quinoa-Stuff ed Acorn Squash
MAKES: 4 SERVINGS
ACTIVE TIME: 25 MINUTES
TOTAL TIME: 1 HOUR, 45 MINUTES
> 2 medium acorn squash, about 400g each
> 1 cup low-sodium chicken broth
> ⅓ cup quinoa, rinsed
> 1½ tsp toasted sesame oil
> 110g fresh turkey or chicken sausage, casing removed
> 1 tsp ground cumin
> ½ tsp coarse salt
> ½ cup red onion, chopped
> ½ cup red bell pepper, chopped
> 3 garlic cloves, minced
> 2½ tbsp fresh ginger, minced
> 85g gouda, shredded (about ¾ cup)
1. Preheat oven to 190 deg C. Cut squash in half horizontally and remove seeds. Next, place cut side down in baking pan filled with 3cm hot water. Bake 45 minutes, or until sharp knife easily pierces squash.
2. Meanwhile, bring broth to a boil in medium saucepan. Add quinoa and simmer, partially covered, over medium-low heat for 15 minutes. Turn off heat and cover pot.
3. Heat oil in large non-stick skillet over medium heat. Add sausage, cumin and salt. Saute for 4 minutes, breaking up meat with spoon. Add onion, bell pepper, garlic and ginger. Cook for 2 minutes, then stir in quinoa.
4. Transfer squash halves to dry baking dish, cut side up. Pack each with an even amount of filling and bake for 20 minutes. Press shredded cheese into each filled half and bake for 5 minutes more, or until cheese has just melted.
Nutrition facts per serving 302 calories, 16g protein, 36g carbohydrate, 12g fat (4.8g saturated), 5g fibre, 631mg sodium
Pistachio-Crusted Beef Kebabs With Cauliflower Couscous
MAKES: 4 SERVINGS
ACTIVE TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES
> 2 tbsp unsalted pistachios, shelled
> 2 tbsp unsweetened coconut, shredded
> 1 tbsp sesame seeds
> 1½ tsp cumin seeds
> ½ tsp coarse salt, plus additional for seasoning
> ¼ tsp black pepper, plus additional for seasoning
> 450g lean beef, such as sirloin, trimmed
> 1½ cups low-sodium chicken broth
> 1½ cups small cauliflower florets
> 1 cup whole-wheat pearl couscous
> ⅓ cup fresh mint, chopped
> 10 pitted Kalamata olives, chopped
> 2 tsp lemon zest
> 1½ tbsp freshly squeezed lemon juice
> 1 tbsp olive oil
1. Grind pistachios, coconut, sesame seeds, cumin seeds, salt and pepper in coffee grinder. Next, transfer to medium bowl.
2. Cut beef into 24 cubes and add to bowl with spices. Toss to coat. Thread 6 beef cubes on each of the 4 skewers.
3. Bring chicken broth to a boil in medium pot. Add cauliflower and couscous, and simmer over mediumlow heat until liquid is absorbed. Turn off heat and cover pot.
4. Preheat broiler. Place kebabs on foil-lined baking sheet and broil for 4 minutes. Flip and broil for 4 minutes more, or until beef is rosy in the centre.
5. Fluff couscous with fork. Stir in mint, olives, lemon zest, lemon juice and oil. Then season with salt and pepper to taste.
Nutrition facts per serving 409 calories, 36g protein, 35g carbohydrate, 15g fat (3.3g saturated), 7g fibre, 632mg sodium
Turkish Eggplant and Brown Rice Gratin
MAKES: 4 SERVINGS
ACTIVE TIME: 25 MINUTES
TOTAL TIME: 1 HOUR, 40 MINUTES
> 1½ cups water
> ½ cup long-grain brown rice
> Non-stick cooking spray
> 2 tsp olive oil
> 1 medium onion, finely chopped
> 1 medium eggplant, diced
> 220g lean ground chicken
> 400g tomatoes, chopped
> 3 tbsp currants
> 3 garlic cloves, minced
> 1 tsp ground cinnamon
> 1 tsp dried oregano
> Salt
> Freshly ground black pepper
> 1 large egg
> Egg white from a large egg
> 50g crumbled feta (about ½ cup)
1. Bring water to a boil in medium saucepan. Add rice, cover and simmer over low heat for 35 minutes. Turn off heat and let rice rest for 10 minutes, then fluff with fork and transfer to large bowl.
2. Preheat oven to 200 deg C. Coat shallow, medium-sized baking dish with cooking spray.
3. Heat oil in large non-stick skillet over medium heat. Add onion and eggplant. Saute for 12 minutes. Stir mixture into rice.
4. Add chicken to skillet and cook over medium-low heat for around 3 minutes, stirring to break up meat. Stir in tomatoes, currants, garlic, cinnamon and oregano. Cook for 3 minutes over medium heat. Remove from heat, and season with salt and pepper to taste.
5. Whisk egg and egg white in small bowl. Stir into rice mixture, then stir in chicken-tomato sauce. Spoon into prepared dish, sprinkle with feta. Bake for 20 minutes, then let rest for 5 minutes before serving.
Nutrition facts per serving 324 calories, 19g protein, 37g carbohydrate, 12g fat (4.3g saturated), 8g fibre, 663mg sodium
