H&G food
the grain event
Nutrient-rich wholegrains are a healthy alternative to pasta and white rice. Tasty yet
versatile, they are a great base for many dishes, writes Healthy Chef Teresa Cutter.
W
e all know we should be
eating more wholegrains;
they’re full of fibre and
nutrients that can help us avoid major
health problems. The challenge is to
make them part of your diet so that you
don’t have to think twice about them.
Wholegrains contain all the essential
parts of the grain seed. You aren’t likely
to find them in the cereal aisle or fluffy
white bread so it’s worth cooking them
up yourself. Good varieties to look for
are barley, millet, corn, quinoa, amaranth,
rye and buckwheat. They are low-GI
and full of complex carbohydrates.
Cook them as you would rice or pasta
(see right for ideas), and use them in
salads, serve with stir-fries or use as
the base for porridge by adding milk
and honey.
For wholegrains that have tough hulls
or require 30 minutes cooking or longer,
soak them overnight to cut cooking time
by half. When baking, replace half of
the refined white flour with wholemeal
wheat, buckwheat, brown rice, rye or
oat flour. Yes, it’s that easy.
glorious GRAINs
Here’s how to cook using
the absorption method:
✲Brown rice Combine
350ml water with ½
cup (100g) brown rice.
Bring to a boil, then
simmer for 35mins.
✲Buckwheat Soak
½ cup (100g)
buckwheat in bowl
of water overnight.
Boil 500ml water,
add buckwheat and
cook for 15-20mins.
✲Pearl barley Combine
500ml water with ½
cup (100g) pearl barley.
Bring to a boil, reduce
heat and simmer for
45mins.
✲Quinoa Boil 500ml
water. Rinse and drain
1 cup (100g) quinoa; add
to water. Reduce heat,
cover and simmer for
10-15mins until all water
is absorbed.
brown rice paella
Photography by Brett Stevens/ACP Digital Library (this page), Rob Shaw/ACP Digital Library (opposite). All H&G recipes have been double-tested to ensure success.
Tuna quinoa salad
²⁄³ cup chopped parsley leaves
²⁄³ cup chopped mint leaves
1 cup cooked quinoa (see box opposite)
1x 425g tin tuna in spring water, drained
4 spring onions, sliced
1 large vine-ripened tomato,
seeded and chopped
1 tablespoon flaxseed oil
2 lebanese cucumbers, sliced (optional)
2 tablespoons roasted sesame
seeds (optional)
Dressing
1½ tablespoons lime juice
1½ tablespoons honey
Brown rice paella
1 tablespoon olive oil
3 skinless chicken breast fillets, sliced
1 red onion, finely diced
4 cloves garlic, chopped
1 teaspoon smoked paprika
1 red capsicum, diced
1x 400g tin chopped tomatoes
3 cups (750ml) low-salt chicken stock
1 cup (200g) brown rice, soaked for
minimum 2hrs, then drained
175g green beans, topped and stringed
½ cup chopped coriander
2 lemons, cut into wedges
1 Heat oil in a large non-stick frypan, then
sauté chicken until just cooked. Remove
to a plate and set aside.
2 In same frypan, add onion and garlic
and cook until softened. Add paprika,
capsicum, tomato, stock, brown rice and
cooked chicken, plus any juices that have
accumulated. Stir and bring to a boil. Cover
and simmer over low heat for 30mins.
3 Arrange beans on top, cover and simmer
for 5-10mins or until rice is tender.
Sprinkle coriander over and serve with
lemon wedges on the side. Serves 4-6
Vegetarian polenta pizza
½ cup (85g) polenta (not instant)
2 cups (500ml) water
Pinch sea salt
Topping
1 tablespoon olive oil
1½ tablespoons tamari soy sauce
1 tablespoon fish sauce
2 garlic cloves, crushed
1 chopped red chilli (optional)
1 To make dressing, place all ingredients
in a small bowl. Whisk to combine and
set aside.
2 In a separate bowl, combine parsley,
mint, quinoa, tuna, spring onion, tomato
and flaxseed oil. Stir in cucumber and
roasted sesame seeds, if liked. Pour
dressing over and toss gently until all
ingredients are coated. Serves 2-3
1 onion, chopped
150g baby spinach leaves
2-3 tablespoons pesto
100g semi-dried tomatoes, drained
and sliced
150g roasted capsicum, sliced
80g grated provolone or sliced
buffalo mozzarella
2 cloves garlic, crushed
¾ cup (150g) pearl barley
1 tablespoon chopped thyme leaves
4 cups (1L) low-salt chicken or vegetable stock, hot
600g assorted mushrooms, quartered
2 tablespoons chopped fresh parsley
30g grated parmesan
1 Line a 25cm round baking tray with
baking paper and set aside. Preheat
oven to 200°C (180°C fan).
2 Place water in a medium saucepan.
Bring to a boil, then whisk in polenta.
Reduce to very low heat, add salt, then
cook, stirring frequently, for 15-20mins
or until polenta thickens. After liquid has
evaporated, stir constantly and cook a
further 5-10mins. Spoon onto prepared
tray and spread evenly about 2.5cm thick.
Bake for 15mins.
3 Meanwhile heat olive oil in frypan and
sauté onion until browned. Add spinach
and a splash of water. Cover and cook until
wilted. Season to taste. Spread pesto over
pizza base, top with spinach, tomato and
capsicum. Top with cheese and bake for
10-15mins or until golden. Allow to cool
for 5mins before cutting. Serves 4
Barley &
mushroom risotto
20g porcini mushrooms
2 tablespoons olive oil
1 onion, chopped
1 Place porcini mushrooms in a small bowl.
Cover with hot water and soak for 15mins.
Strain mushrooms, reserving liquid, then
dice finely.
2 In a large non-stick frypan, sauté onion
and garlic in 1 tablespoon olive oil until
softened. Add barley, thyme, 2 cups of
stock, diced porcini mushrooms and
reserved liquid. Bring to a boil, then reduce
heat and simmer, stiring occasionally,
until nearly all stock is absorbed. Add
remaining stock and cook over a low
heat, stirring occasionally, until barley is
tender and mixture is creamy. If barley
is not tender when liquid has evaporated,
gradually add up to 1 cup water. Total
cooking time is about 45mins.
3 Meanwhile, heat another large non-stick
frypan over high heat. Add 1 tablespoon
olive oil and assorted mushrooms. Sauté
for 5mins or until mushrooms begin to
brown and cook through. Season with
plenty of black pepper. Add mushrooms,
parsley and parmesan to risotto, stir and
H&G
serve immediately. Serves 4 www.houseandgarden.com.au
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