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Dear ,
In this edition we have an interesting article on including refined grains in your diet. We mean white bread, white pasta and white rice as refined grain products - not cakes and cookies!
We hope you have a great break over the summer. While you are enjoying your time off, why not try our lentil and prawn salad - a perfect summer recipe!
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Not all grains need be wholegrains
Review suggests a place for refined grain favourites
In Australia, the current dietary guidelines recommend "Eat plenty of cereals (including breads, rice, pasta, and noodles), preferably wholegrain", however they do not give any recommendations about what proportion of cereal foods can still be consumed as refined grains.
Read More...
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2011 Go 4 Grains Challenge
New grains recipe and promotional ideas from young brains
It was a hot day on the 14th of November when over 200 students came together at Hurlstone Agricultural High School in Sydney to show a panel of judges their ideas for encouraging other kids to eat 4+ serves of grain food each day. The Celebration event was the culmination of months of hard work to design a nutritious grain based product for their school canteen or an advertising campaign to encourage healthy eating. Read More... |
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Recipe of the month
Prawn & French Style Lentil Salad
Preparation time: 1 hour (including cooling time)
Serves: 4 main size
Ingredients:
- 750 grams green prawns, shelled and deveined, tails intact
- 2 tablespoons olive oil
- 1 tablespoon lemon rind
- McKenzie's Australian Natural Sea Salt to taste
- McKenzie's Whole Black Peppercorns to taste
- 1 1/2 cups McKenzie's French Style Lentils
- 2 corn cobs
- 1 cup celery, finely sliced
- 1 avocado, cubed
- 1 red onion, finely sliced
- 2 lemons, cut into wedges, to serve
Dressing Ingredients:
- 1 cup reduced fat Greek style yoghurt
- 2 tablespoons lemon juice
- 4 tablespoons fresh mint leaves, finely chopped
Method:
- Place prepared prawns in a bowl with oil, lemon and season with salt and pepper. Place in fridge while preparing the French style lentils.
- Rinse the French style lentils and place in saucepan with 4 1/2 cups water. Cook as per instructions on pack. Drain off any excess water. Cool and place in fridge until ready to serve.
- Heat large frypan over medium-high heat. Once hot, place prawns in the pan and cook for 3-5 minutes or until just cooked. Cool and place in fridge until ready to serve.
- Remove husk and silk from corn cobs and wrap each one in plastic food wrap. Place in microwave and cook on high for one minute. Turn over and cook for a further minute on high. Allow to stand for 5 minutes before removing the plastic wrap and cutting each cob into 2cm thick wheels. Place in fridge until ready to serve.
- To prepare dressing, combine all ingredients in a small bowl. Place in fridge until ready to serve.
- Just prior to serving, combine the French style lentils, corn, celery, avocado and onion in a bowl. To serve, spoon lentil mixture evenly into four bowls in a neat mound. Top with prawns, drizzzle with dressing and place two lemon wedges on the side.
Cooks tip: The prawns and corn can be cooked on the barbeque for an easy summer dish!
Nutritional analysis per serve:
Energy 1910kJ, Protein 31g, Total Fat 23g, Saturated Fat 5g, Carbohydrates 25g, Sodium 398mg
Recipe kindly provided by McKenzie's. Visit their website for more recipes.
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Spotlight on SunRice
For healthy, delicious wholegrain brown rice in 90 seconds, try SunRice's 250g microwave pack. It's so easy to prepare and each serve provides all of your 48g daily wholegrain target*. Brown rice is also a great sourcce of Niacin (B3) and fibre.
(*As recommended by Go Grains Health & Nutrition) |
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Did you know?
Men who eat breakfast cereal every day, especially high fibre and wholegrain, are less likely to develop high blood pressure.
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Events
29th February - 1st March,
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