Quinoa and Wheat Berry Tabouleh
NEW results from a survey of over 9000 Australian adults, published recently in the journal Nutrients, found that eating core grain foods isn’t linked to the size of your waistline.
Adults with the highest intakes of core grain foods - which includes bread, breakfast cereals and pasta – had similar waist circumferences and BMIs compared with adults who had the lowest core grain intakes.
This ground breaking analysis of the 2011-12 National Nutrition and Physical Activity Survey, commissioned by the Grains & Legumes Nutrition Council (GLNC), found that not only was higher consumption of these grain foods not linked to a higher waist size, but grain consumers actually had a healthier diet and lifestyle pattern compared to those who avoided core grain foods.
Core grain foods, particularly those which are whole grain or high in fibre, provide a multitude of health benefits and choosing just three of our six serves of grain foods a day as whole grain or high fibre options, can help to reduce our risk of cardiovascular disease and some cancers.
To find out more about the benefits of grain foods and carbohydrates, watch GLNC’s myth-busting webinar on low-carb diets or visit their website at www.glnc. org.au. Method Place wheat in a saucepan with 3 cups of water and bring to the boil.
Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low.
Cover and cook for 10 – 12 minutes or until stock is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.
Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
Serve with lemon wedges.