From good-for-you grains to healthy fast food and the latest on our inflight menu, we’ve got it all here this month.
Words: Chitra Santhinathan
KIDDIE BURGERS ON BOARD!
Small in size but big on taste, AirAsia’s Mini Chicken Burgers come in a set of two delicious burgers dressed with different sauces – one barbeque and the other, creamy mayonnaise. Sandwiched between light, fluffy buns, the succulent burger patties infused with herbs and spices and topped with cheddar cheese are a hard-to-resist kid-friendly treat. Pre-booked meals come with a box of Ribena and the option to purchase an exclusive Avengers toy. www.airasia.com
A WHOLE NEW GRAIN
Grains are a part of the primary food groups, which are the building blocks of a healthy diet. The humble grain is an essential source of nutrients, including dietary fibre, B vitamins such as thiamin, riboflavin, niacin and folate, and minerals like iron, magnesium and selenium. While most of us fulfil our daily grain requirements (between five and eight ounces per day depending on age, sex and levels of physical activity), the United States Department of Agriculture (USDA) recommends that half of the grains we consume consist of whole grains.
WHAT Whole grains refer to the entire grain kernel including the bran, germ and endosperm, which are naturally rich in nutrients and fibre. In comparison, refined grains are grain kernels that have been milled, which essentially removes the bran and germ and improves the texture of the grain. Most refined grain products such as white bread are enriched with B vitamins (riboflavin, niacin) after processing but these products still lack the natural fibres of grains in their original state.
TYPES OF WHOLE GRAINS A wide range of whole grains are now widely available in supermarkets and these include varieties like amaranth, barley, brown rice, buckwheat, corn, freekeh, millet, teff, quinoa and wheat (bulgur, farro, spelt etc.). To incorporate more whole grains into your diet, start by substituting a refined grain product that you use daily with a whole grain variety. For example, make the switch from white rice to brown or replace white bread with a whole wheat version.
WHY Whole grains contain dietary fibre, which may help reduce blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. The B vitamins they contain such as thiamin, riboflavin and niacin are crucial for metabolism and essential for a healthy nervous system.
HOW Experiment with different whole grains and find varieties that work best for you. Start with little changes such as adding whole grains like barley in soups or stews. Take a page from chefs across the globe who are beginning to use whole grains, especially the lesser-known varieties such as freekeh and teff, in creative ways by adding them to pie crusts, cookies and savoury mains.
GET ON THE GRAIN TRAIN
Photo from 123RF
FREEKEH, pronounced freek-uh, is a nutty cereal grain made from wheat that is harvested while still green and then smoked or roasted. Dating back to the 13th century, the grain is commonly used in Middle Eastern cuisine as stuffing, or in soups and stews.
TEFF is a protein-packed whole grain known for its mineral-rich properties. It is a staple grain in Ethiopia and one that the country’s long-distance runners credit for their energy levels.
QUINOA, pronounced keen-wah, is a gluten-free source of protein that is slightly nutty in flavour. The grain, once cultivated by the Incans, is a great alternative to white rice or couscous.
SOURCE: wholegrainscouncil.org; www.choosemyplate.gov
SNACK ATTACK
Simply 7 Snacks makes guilt-free snacking possible with its range of chips made from all-natural ingredients. Health-conscious consumers can choose from delicious flavour options that include Hummus Sea Salt, Lentil Sea Salt and Cheddar Quinoa. Simply 7 Snacks contain no artificial ingredients or preservatives and are non-genetically modified. Available at Coles and IGA grocery stores across Australia. www.simply7snacks.com
EAT MORE GREENS
Popular Sydney healthy fast food outlet Banana Blossom makes eating greens pleasurable with its range of exotic salads. Using only fresh local ingredients sourced daily, the extensive menu features traditional and authentic Asian-inspired salads. Owners Ben and Nat Thomas whip up delectable creations that include vegetarian and gluten-free options to satisfy the fussiest of eaters. A favourite, The Triple Chilli Salad combines spicy chilli chicken breasts with Asian herbs, cucumber, peanuts and deep-fried chillies tossed with rice noodles. Find Banana Blossom, hailed by customers as the best ‘post-surf’ feed, in the Sydney suburbs of Mona Vale, Manly and Bondi. www.eatmoregreen.com.au
SEE ALSO: Feeding Needs
CONCHIGLIONI MARINARA AL CARTOCCIO
(Conchiglioni pasta baked in a parcel with seafood and tangy tomato sauce)
INGREDIENTS
- 100grams fresh prawns
- 100grams fresh lobster meat
- 100grams fresh mussels
- 100grams fresh calamari
- 100grams fresh clams
- 100grams fresh scallops
- 40grams finely chopped garlic
- 400ml tomato and basil sauce (available in bottles/ jars at most supermarkets)
- Zest of a whole lemon (grated)
- 80grams finely chopped Italian parsley
- 120ml seafood stock
- 40grams chilli flakes20grams chopped fresh thyme
- 400grams conchiglioni pasta (pre-blanched)
- 4 sheets of parchment paper
METHOD
- Sauté garlic with extra virgin olive oil in a pan until it colours slightly.
- Add seafood, thyme and chilli flakes and cook for about four minutes.
- Deglaze the pan with stock and stir in the tomato and basil sauce.
- Add the blanched pasta and toss to mix.
- Add in grated lemon zest and chopped parsley and season with salt and pepper to taste.
- Fold the parchment paper into a parcel and fill with the pasta and sauce mixture.
- Bake in an oven at 180 degrees Celcius for six minutes. Serve immediately.
QUICK FACT
Conchiglie or conchiglioni is named for its conch-like shape. The pasta’s shell form makes an ideal receptacle for sauce and is great for recipes that call for baked pasta with stuffing.
RECIPE: Courtesy of Favola Le Meridien Kuala Lumpur
LIQUID GOLD
FIFTYSIX DEGREES is a smooth whisky blend made with specially selected single malts and a single grain whisky aged in American bourbon oak casks and finished in sherry casks. A collaboration between Malaysian boutique whisky producer 56 Degrees Marketing and independent distiller Macleod Distillers Ltd., this new blend balances citrus notes with a rich, malty heart and is creamy on the palate. Christened after the latitude of the Scottish Highlands known for its rugged beauty and exceptional malt whiskies, the spirit is now available at select bars and restaurants in Bangsar, Damansara and Hartamas, Malaysia. www.56degreeswhisky.com
SEE ALSO: A Fresh Foodie Start
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