Week 2 – Energy to Move

 

Aim of the week – Add in more whole-grains

 

Carbohydrates get a bad name… It’s true that some of them really deserve it as they are over refined and play havoc with your blood sugars making us feel lively and then exhausted… not much fun for anyone but especially not a mum!

 

However not all carbohydrates are made equal!

 

If you take a single grain of quinoa and plant it in the ground and give it the sun and water it needs it will grow to produce thousands of new grains of quinoa…

 

If you take some white bread and plant it in the ground you get moldy white bread!

 

Imagine the difference in energy for you…

 

This week your challenge is to switch from refined carbohydrates to wholegrains and see how it makes you feel…

 

Test out:

 

Quinoa                                                Brown Rice                                          Millet

Buckwheat                                          Barley                                                  Rye

Wheatberries                                      Wholegrain Couscous            

Wholegrain pasta

 

Try them out at lunchtime and see how you feel in the afternoon.

 

Top tip: when you cook wholegrains always make more than you need – you can keep them in a sealed container in the fridge and you will always have a handy lunch addition ready for you when you need it.

 

 

Recipe(s) of the week

 

Broccoli Pesto with Spelt Spaghetti

 

Ingredients

  • 1 large head of broccoli

  • handful hazelnuts

  • clove of garlic

  • olive oil

  • few leaves basil

 

 

 

 

Cooking notes

The pesto can be made in the time the spaghetti cooks – making this a superfast meal!

 

Directions

  • Put pasta water on to boil

  • Lightly steam the broccoli for 3-4 minutes

  • At the same time roast hazelnuts in a small pan (dry)

  • Add pasta to water

  • Put all ingredients in blender – add some extra oil or water if too thick

  • Drain pasta, keeping some of the water

  • Mix in pesto and add some of the cooking water if needed to get the texture you want

 

Serving suggestion

If you eat cheese, you might like to serve with some Parmesan cheese or pecorino grated on the top

 

 

Quinoa Pilaf

 

Ingredients

  • 1.5 cups dried quinoa

  • 3 cups water

  • 2 small red onions (or 1 big)

  • 1 red pepper

  • handful of chopped organic unsulphured dried apricots (brown ones)

  • ½ cup hazelnuts

  • tablespoon chopped fresh mint

 

Cooking notes

Quinoa is a complete protein therefore perfect for quick meal. All other preparation can be done in time quinoa cooks

 

Directions

·      Rinse quinoa thoroughly and put in pan with water to boil (you can add some vegetable stock if you like)

  • Chop the onion and red pepper and sauté in a small amount of oil in a pan (keep lid on to speed up and retain moisture)

  • In a separate pan, dry roast the hazelnuts (put into pan and let brown slightly – not burn!). When done, chop roughly in a food processor or place in clean tea towel and bash them with a rolling pin (great fun!)

  • Chop apricots and add to onion and pepper

  • When quinoa ready (15 mins) mix in big bowl with onion mix, nuts and mint. Add extra oil or lemon juice if desired

 

 

You can find lots recipes with wholegrains here