It seems like every time you turn around there is a new diet fad. This one suggests you eat nothing but protein, while that one eliminates fruit and vegetables and the next one wants you to be carb-free.
Yet experts, as in medical doctors and people who train in nutrition, generally agree that you need a balance of all food types to maintain a healthy, balanced diet. The trick is in making good food choices.
I am the first to admit that I have a serious sweet tooth and I’m always up for dessert. So, I try to make healthy choices in other aspects of my diet to try to compensate for my indulgences.
There is likely to be nothing that will compensate for that birthday cake earlier this week but it was worth every caloric bite.
I enjoy carbs, particularly bread and baked goods. Like everyone else, I’ve been told that enriched white flour is a poor choice and so is bread at the table. Find whole grains you like, they exhort.
The problem is that I’m really not a fan of whole wheat or brown rice. I like white rice and white bread. Boring, I know.
Then, someone brought a quinoa salad to a pot luck for my kennel club and I fell in love. It was divine.
So, you can imagine my delight when I discovered that it not only tasted good but was also extremely good for you. This led me to begin exploring the less well known, at least outside health food circles, grains and seeds.
Most can easily be used in place of rice and, in some cases, pasta.
Here’s a few recipes you can use to give it a try.
#1: Bulgur
For many of us, bulgur wheat is associated with Middle Eastern cuisine and tabbouleh in particular. Bulgur has a nutty flavor and can be used as a rice substitute very easily.
It’s a whole grain that has been cracked and partially cooked. It comes in a variety of forms including instant bulgur (which takes less than 5 minutes to cook) so make sure you read the package carefully and get the right kind for your recipe.
From a health perspective, it is high in fibre and low in fat and calories. It is not gluten-free but it is a great addition to a vegan diet.
Southwestern Bulgur Wheat Pilaf with Corn and Tomatoes
This recipe is courtesy of the Wheat Foods Council.
- 3/4 cup bulgur wheat, uncooked
- 1 1/3 cups water
- 1 Tsp salt
- 1 cup fresh or frozen corn, thawed and drained – if using fresh, saute in oil for 5-10 minutes until tender
- 1 Tbsp olive oil
- 1 pint cherry tomatoes, halved
- 1/3 cup scallions, chopped
- 2 Tbsp red wine vinegar
- 1 Tsp pepper
In a large, dry skillet, over medium heat, toast bulgur wheat for approximately 5-10 minutes, until lightly browned. Add water and salt and bring to a boil.
Reduce heat, cover, and simmer for 5-10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes, leave it covered during that time.
Next, move it into a bowl and place it in a refrigerator to chill. Once chilled, add remaining ingredients and toss to mix. Return it to the fridge until fully chilled.
#2: Couscous
Couscous is probably the best known of the three grains we’re looking at in this article. It’s also not as healthy as bulgur or quinoa. Although it is a protein source, the other two are better protein sources and have more fibre.
It still has rice beat though and it tastes great. Like bulgur, there are a number of different varieties and you should explore them all if you get a chance. The best of the bunch is Israeli or Jerusalem pearl couscous.
Because it comes from wheat semolina, couscous is vegan but not gluten-free.
On its own, couscous is on the bland side but it adopts other flavours beautifully and, seasoned properly, is really great.
Sun-Dried Tomato Basil Couscous
This recipe comes from Peggy Trowbridge Filippone.
- 2 cups chicken broth
- ¼ Tsp garlic powder
- 1 package (10 oz) 5-minute plain couscous
- ½ cup sun-dried tomatoes (preferably oil-packed), drained and diced
- ¼ cup sliced green onions (scallions), tops included
- 2 TB fresh basil, minced
- 2 TB sun-dried tomato vinaigrette (store-bought)
- Salt and pepper to taste
Bring chicken broth to a boil and add garlic powder. Place couscous in a heat proof bowl and add chicken broth mixture to it. Cover and let it steam for a five minutes until couscous is tender.
Fluff it with a fork and add remaining ingredients. Mix thoroughly and fluff again. Can be served hot or at room temperature.
#3: Quinoa
Quinoa also has a nutty flavour. It’s a star in the health department, with large amounts of protein and fiber and nine essential amino acids.
It has a low glycemic index and provides a complete protein so vegetarians do not need beans or other added proteins to meet their nutritional needs.
It is ideally suited to vegan diets and it is gluten-free. It’s also my favourite of the new grains I’ve tried.
It cooks relatively quickly and is becoming increasingly easy to find in your grocery store. Best of all, you can eat it on its own and it isn’t bland. You can also add it to other dishes in the same way you would rice or other grains and it will work well.
Garlic Quinoa with Parmesan Cheese
This recipe is courtesy of Jolinda Hackett.
- 1 TB butter
- 1 small yellow onion, diced
- 3-4 cloves garlic, minced
- 2 cups vegetable broth
- 1 cup uncooked quinoa
- ¼ tsp salt, or to taste
- ¼ cup Parmesan cheese
Over medium high heat, saute garlic and onion in butter until tender. Reduce heat to medium low. Add vegetable broth and quinoa and cover.
Let simmer for approximately 15 minutes, until liquid is mostly absorbed. Remove from heat and stir to ensure any remaining liquid is evenly distributed. Season with salt and top with Parmesan cheese.
Feel free to add other vegetables such as green beans to the mixture.
Vegetarian Quinoa Stuffing
This is another Jolinda Hackett recipe.
Stuffing is probably my favourite part of the Thanksgiving meal. This recipe makes it somewhat healthier than the traditional one but just as tasty.
- 1 cup quinoa
- 2 ½ cups vegetable broth
- 2 bay leaves
- 1 yellow onion, diced
- 1 rib celery, chopped
- 2 cloves garlic, minced
- ½ cup sliced mushrooms
- 2 TB butter
- 1 Tsp thyme
- ½ Tsp sage
- ½ Tsp salt
- ¼ Tsp black pepper
- 6 slices dried or lightly toasted bread, cubed
- ½ cup chopped walnuts or pecans
- 1 ½ – 2 cups vegetable broth
Preheat oven to 375 F. Simmer quinoa, vegetable broth (2 ½ cups), and bay leaves for about 15 minutes, until cooked and liquid is mostly absorbed. Remove bay leaves. In a skillet, saute onion, celery, and garlic in the butter until almost soft.
Add mushrooms and cook for a few more minutes until onions are clear and mushrooms are soft. Add seasonings and stir quickly to lightly toast spices. Reduce heat to low and add bread and nuts, mixing well.
Add enough vegetable broth to thoroughly moisten bread cubes. Add quinoa mixture and toss to combine. Transfer to a heat proof dish and cook in oven for 30-35 minutes.
Cover photo: jujugoodnews.com
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