RECIPE :
QUINOA & WHEAT BERRY TABOULEH
For a deliciously different way to get some whole grain into your day , try this wonderfully healthy salad .
Serves : 6 as a side dish
(‘ the Code ’). The Code sets guidance for the minimum amount of whole grain a food must contain in order to make a whole grain content claim on pack , such as ‘ contains whole grain ’, ‘ high in whole grain ’ or ‘ very high in whole grain ’. As such , when a product carries one of these claims , consumers can rest assured that they ’ re getting enough whole grain to make a positive impact on their health . Since its launch in 2013 , over 100,000 tonnes of additional whole grain have been added into the food supply as a result of the Code . This is the equivalent of over 400 Olympicsized swimming pools – a fantastic result , which presents a real opportunity for higher whole grain consumption and better health outcomes within Australia .
As of December 2016 , there were over 350 products registered with the Code . You can view the full list on the GLNC ’ s website .
Ingredients
• 1 cup wheat berries ( wheat grains ) or brown rice or risoni
• 1 / 3 cup white quinoa
• 2 / 3 cup salt reduced vegetable or chicken stock
• 200g grape tomatoes , halved
• 3 / 4 cup chopped fresh continental parsley
• 1 / 2 cup chopped fresh mint
• 2 green onions , thinly sliced
• 1 / 4 cup fresh lemon juice
• 2 tablespoons extra virgin olive oil
• Lemon wedges , to serve
Method
1 Place wheat in a saucepan with three cups of water and bring to the boil .
2 Reduce heat to low , cover and cook for 50 to 60 minutes or until wheat is tender . Drain and set aside to cool .
3 Meanwhile , add quinoa and stock to a small saucepan . Bring to the boil then reduce heat to low .
4 Cover and cook for 10 to 12 minutes or until stock is absorbed and quinoa is tender . Fluff with a fork and set aside to cool .
5 Add quinoa , tomatoes , parsley , mint and onion to the wheat . Toss to combine .
6 Combine lemon juice and oil in a jug and season with salt and pepper to taste . Pour over wheat mixture . Toss to combine .
7 Serve with lemon wedges .
Visit www . glnc . org . au for more information on the Code as well as recipes , factsheets and information on the nutrition and health benefits of grains .
With recent studies continuing to show that higher whole grain intakes are associated with improved health and protection against chronic disease , along with considerable innovation in this space , there is a very real need for consistent messaging amongst the whole grain category .
References
• GLNC . GLNC 2014 Consumption & Attitudes Study . Unpublished : 2014 .
• Mann KD , Pearce MS , Seal CJ . Providing evidence to support the development of whole grain dietary recommendations in the United Kingdom . The Proceedings of the Nutrition Society . 2016:1-9 .
AUTUMN 2017 YMCA HEALTHY LIVING MAGAZINE 11