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Q&A with Australian Health Practitioners
What are some whole grain meal options that are healthy and tasty?
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All my life I have chosen to eat white bread and normal white pasta over the whole grain options. My wife always talks about the nutritional benefits of whole grains but I always had the idea that they doesn't taste as good. Does anyone have any suggestions for healthy and yummy meals made with whole grains? -
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Nicole Senior
Dietitian, Nutritionist
I'm an Accredited Practising Dietitian and Nutritionist, consultant, author, speaker and food and health enthusiast. I love talking and writing about food and health.(please note, … View Profile
There's no doubt it's hard to make the switch once you're used to the taste and texture of refined grain foods. But there are some things you might like to try. Firstly, choose a fibre-enriched white bread: even though they are not technically wholegrain the extra fibre is still of benefit. There is also fibre-enriched white pasta now available (Vetta brand). Another idea is to cook half white, half brown rice - I cook them in the same pot using the absorption method and it comes out fine. You can do the same with white and wholemeal pasta too. You might also consider trying something new and exotic like quinoa (pronounced keen-wa), or adding bulgur wheat (a wholegrain form of wheat) to meatballs and meatloaves. For recipe ideas, check out http://www.glnc.org.au/recipes/ or my book Heart Food available at www.greatideas.net.au
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Ashleigh Keep
Dietitian
Ashleigh is an Accredited Practising Dietitian (APD, AN) and registered with the Dietitian's Association of Australia with experience in both clinical and private practice. Ashleigh's … View Profile
Hi there,
Great ideas Nicole!
Bakers Delight do a white Hi-Fibre Low GI loaf which tastes like white bread - might be worth a try. Utilising oats in cooking is also a great idea - home made cookies based on oats or porridge for breakfast is a good option. Quinoa flakes can be used in place of breadcrumbs in meat patties and meatballs also. For snacks, try Ryvita crackers with cottage cheese, tomato and cracked pepper. Choose wholegrain crackers where able.
Try adding quinoa or toasted barley to salads - there are some great recipes on www.taste.com.au
Good luck and be sure to let us know how you go!
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Arlene Normand
Dietitian
Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile
Make at least half the grains in your diet whole grains. Whole-grain versions of rice, bread, cereal, flour and pasta can be found at most grocery stores. Many whole-grain foods come ready to eat. These include a variety of breads, pastas and cereals.
Examples of whole grains include:
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Oatmeal
- Popcorn
- Whole-wheat bread, pasta or crackers
- Wild rice It's not always easy to tell what kind of grains a product has, especially bread. For instance, a brown bread isn't necessarily whole wheat — the colour may come from added coloring. If you're not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list.
- Try these tips to add more whole grains to your meals and snacks:
- Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries.
- Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with kasha, brown rice, wild rice or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
- Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs.
- Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.
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