Discover the Benefits and Sources of Whole Grains
Whole grains, packed with essential nutrients, fibre, vitamins, and minerals help keep our bodies healthy. Incorporating a variety of whole grains into your diet can reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers. The next time you are at the store, consider adding some of these whole grains to your shopping cart. Your body will thank you for it!
Though technically a seed, quinoa is classified as a whole grain and is a good source of plant protein and fibre. Quinoa Soba Noodles from Spiral pack extra nutrients from a combination of wholewheat, buckwheat, and quinoa flours. Simply swap for traditional soba in your Japanese noodle dishes.
A type of wheat harvested when still green, freekeh is then roasted for a unique smoky flavour and crunchy texture. A good source of protein, fibre, and iron, freekeh is also rich in antioxidants. (side note you can link to antioxidant article) Chef’s Choice Premium Selected Australian Roasted Freekeh is made from Australian grown durum wheat, a versatile superfood packed with protein, vitamins B, K, and E, plus potassium, zinc and dietary fibre. It’s quick and easy to prepare and is a great addition to salads, breakfast cereals, soups, and casseroles.
Whole wheat flour is made by grinding the entire wheat kernel, including the bran, germ, and endosperm. This process preserves all the nutrients and fibre in the wheat, making it a more nutritious option than refined flour. It is a great source of fibre, protein, and B vitamins. Here’s a trick, when using Little Farms Organic Whole Wheat Flour, use only ¾ of a cup whole wheat flour for every 1 cup of white flour you are replacing. Since whole wheat flour is denser and heavier than white flour, this will make your cookies, muffins, cakes and scones turn out just as fluffy as the original.
Wild rice is not actually rice but a type of aquatic grass. It has a nutty flavour and a chewy texture. Little Farms Organic Wild Rice is a great source of fibre, protein, and essential minerals such as magnesium, zinc, and phosphorus. It is also gluten-free, making it an excellent option for those with gluten sensitivities. Try Wild Rice Salad with Beets, Grapes and Walnuts for a vegetarian main or company-worthy side dish.
Ingredients:
250g Little Farms Organic Wild Rice, rinsed and drained
Kosher salt
Black Pepper
2 Packets Baby Beetroot, chopped
125g Santos Walnuts
1/4 cup extra-virgin olive oil
1/4 cup plus 1 tablespoon apple cider vinegar
1 small shallot, minced
300g seedless green or red grapes, halved
1 packet Wild Rocket, thick stems discarded, leaves chopped
Directions:
In a large saucepan, cover the rice with at least 3 inches of water and bring to a boil. Add a generous pinch of salt and turn down to a simmer over moderate heat until the rice is tender, about 45 minutes. Drain well, then spread on a large baking sheet to cool; stir occasionally.
Spread the walnuts on a baking tray and bake in 200C oven for about 5-7 minutes, until fragrant and browned. Watch carefully so they don’t burn. Let cool, then coarsely chop.
In a large serving bowl, whisk the vinegar with the shallot and let stand for 5 minutes. Whisk in 1/4 cup olive oil, until dressing is emulsified. Add the rice, beets and grapes and toss well. Season with salt and pepper; toss again. Fold in the arugula and walnuts and serve. This can be made up to 1 hour ahead and refrigerated.
Top image: Starter Lab
