Wholegrains
Whole grains give us protein, fiber, vitamins, antioxidants, and minerals . Thank you, whole grains! White grain foods are far more refined than brown, so lots of the good stuff is lost.
Whole grains can be improved with one or a combination of these blings;
mix through some toasted seed
mix through a macerated onion
dress with lemon, oil and salt while it's still warm
mix through heaps of finely chopped herbs
brown rice
Put a cup of brown rice with 2.5 cups of lightly salted water in a saucepan with a good lid
Bring to the boil.
Turn down to the lowest for 25 mins with the lid on. Don’t peek.
To up the protein and interest, add some salad seeds or other toasted nuts to this.
martini barley
This goes really well with the Martini Butter Beans. This onion, lemon, salt and olive oil combo is really great for farro, freekah and quinoa too.
1/2 red onion diced really small
juice of one lemon
big splash olive oil
big pinch salt
300 grams barley
big bunch of parsley chopped really fine
Soak the onion in the lemon juice, olive oil and salt.
Meantime, boil the barley in some salted water until it's soft but still a little chewy.
When the barley's ready and still warm mix through the onion mixture. When it's all cooled down a little, mix the parsley through.
Nice with some toasted slivered almonds on top and maybe some crumbled fetta, if that's your thing.
magic rice
This is simply RICE PLUS. All the benefits of rice with some additions for flavour, protein and crunch.
2 cups brown rice
1/4 cup red lentils or split peas
1/4 cup linseeds
1/4 cup quinoa
1/4 cup sunflower seeds
Salt
Mix all this in a big jar.
When it’s time to cook, soak 1 cup for 2-3 people for up to 24 hours.
When ready to cook, drain then add to a pot with a tight fitting lid, with a tsp of salt
Bring to boil then cook on very low heat, lid on for about 20 mins.
Leave for another 10 mins with the lid on.
You could add other things like wild rice, chia, hemp seeds, pumpkin seeds etc. Play around.