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Cereals are a staple food in many cultures and cuisines around the world. They are a rich source of carbohydrates, fibre and important nutrients such as B vitamins and iron. Grains are also versatile and can be used in a wide range of dishes, making them a great option for lunch.
However, with so many different types of grain available, it can be difficult to know where to start. In this article, we will explore some of the best grains to add to your lunch menu. From quinoa to brown rice to farro, we cover a range of options that are both delicious and nutritious. Whether you’re looking for a grain to add to your salad, soup or bowl, we’ve got you covered. So let’s dive in and discover the many benefits of incorporating grains into your lunch routine.
Why cereals are a good choice for lunch
Cereals are an excellent choice for lunch for a number of reasons. Firstly, they are a great source of energy. As a complex carbohydrate, grains are broken down slowly by the body, providing a sustained source of energy throughout the day. This can help prevent the mid-afternoon slump that many people experience after a high-carbohydrate lunch.
Secondly, grains are an excellent source of fibre. Fibre is important for maintaining healthy digestion and can also help reduce the risk of certain diseases, such as heart disease and type 2 diabetes. A high-fibre lunch can also help you feel fuller for longer, reducing the temptation to snack on unhealthy foods between meals.
Thirdly, grains are a versatile ingredient that can be used in a wide range of dishes. From salads to soups to bowls, grains can be combined with a range of other ingredients to create a satisfying and nutritious lunch. Grains can also be prepared in advance and stored in the fridge, making them a convenient option for busy people who don’t have much time to prepare lunch during the working week.
Whole grain vs refined grain
When choosing grains for your lunch, it’s important to know the difference between whole and refined grains. Whole grains are unprocessed grains, which means they contain the whole grain, including the bran, germ and endosperm. Whole grains are a good source of fibre, vitamins and minerals.
Refined grains, on the other hand, have been processed to remove the bran and germ, leaving only the endosperm. This process removes many of the nutrients, including fibre, from the grain. Refined grains are often used in processed foods such as white bread, pasta and baked goods.
When choosing grains for your lunch, it’s important to choose whole grains whenever possible. Whole grains provide more nutrients and fibre than refined grains and can help you feel fuller for longer. When shopping for lunch ingredients, look for whole grain options such as brown rice, quinoa and whole grain bread.
If you do choose refined grains, it’s important to choose products that are fortified or enriched with vitamins and minerals to replace the nutrients lost during processing. However, it’s still best to limit your intake of refined grains and choose whole grains whenever possible to maximise the nutritional benefits of your lunch.
Quinoa: a versatile grain for salads and bowls
Quinoa is a versatile and nutritious grain that is perfect for adding to your lunch menu. This ancient grain is high in protein and fibre and also contains a number of important vitamins and minerals.
One of the great things about quinoa is its versatility. It can be used in a variety of dishes, from salads to bowls to soups. Quinoa has a nutty flavour and a slightly crunchy texture that goes well with a range of ingredients, making it a great option for a satisfying and tasty lunch.
To prepare quinoa, simply rinse it under cold water and add to a saucepan of water or broth. Bring to a boil, then reduce the heat and simmer for about 15-20 minutes, until the quinoa is tender and the liquid has been absorbed.
Once cooked, quinoa can be used in a variety of dishes. Try it in a salad with fresh vegetables and a tangy dressing, or combine it with roasted vegetables and a protein source such as chicken or tofu for a hearty and filling lunch bowl.
Brown rice: a satisfying and nutritious option for cereal bowls
Brown rice is a nutritious and filling grain that is perfect for adding to your lunchtime grain bowls. Unlike white rice, brown rice is a whole grain that has not been processed, meaning it retains its fibre, vitamins and minerals.
One of the great things about brown rice is its versatility. It can be used in a variety of dishes, from salads to stir-fries to grain bowls. Brown rice has a nutty flavour and a chewy texture that pairs well with a range of ingredients, making it a great option for a satisfying and tasty lunch.
To prepare brown rice, rinse it under cold water and place in a saucepan with water or stock. Bring to the boil, then reduce the heat and simmer for about 40-50 minutes, until the rice is tender and the liquid has been absorbed.
Once cooked, brown rice can be used in a variety of grain dishes. Try it with roasted sweet potatoes, black beans and salsa for a delicious and filling vegetarian lunch. Or combine it with grilled chicken, avocado and a cilantro-lime dressing for a fresh and tasty lunch bowl.
Farro: a nutty grain for salads and soups
Farro is an ancient grain that has been enjoyed for thousands of years. This nutty and chewy grain is a great addition to your lunchtime salads and soups.
One of the great things about farro is its texture. It has a chewy and slightly crunchy texture that goes well with a range of ingredients, making it a great option for adding to salads and soups. Farro is also high in protein, fibre and important nutrients such as magnesium and iron.
To prepare farro, rinse it under cold water and place in a saucepan with water or broth. Bring to a boil, then reduce the heat and simmer for about 25-30 minutes, until the farro is tender and the liquid has been absorbed.
Once cooked, farro can be used in a variety of dishes. Try it in a salad with roasted vegetables and a tangy vinaigrette for a satisfying and nutritious lunch. Or add it to a soup with vegetables and a protein source such as chicken or white beans for a hearty and filling lunch.
Bulgur: a quick cooking grain for tabbouleh and pilafs
Bulgur is a quick cooking cereal commonly used in Middle Eastern cuisine. It has a nutty flavour and a slightly chewy texture that makes it a great option for adding to salads and pilafs.
One of the great things about bulgur is that it cooks quickly. Unlike some other grains, bulgur can be cooked in as little as 10-15 minutes, making it a convenient option for busy people who want to prepare a healthy lunch in a short amount of time.
To prepare bulgur, simply add it to a saucepan of water or broth and bring to the boil. Once the water has been absorbed, the bulgur is ready to be used in a variety of dishes.
A classic way to use bulgur is in tabbouleh, a Middle Eastern salad that combines bulgur with fresh herbs, vegetables and a tangy dressing. Bulgur can also be used in pilafs, along with vegetables and a protein source such as chicken or chickpeas, for a delicious and satisfying lunchtime meal.
Barley: a hearty cereal for stews and soups
Barley is a hearty and nutritious grain, perfect for adding to your lunchtime stews and soups. This ancient grain has a nutty flavour and chewy texture that works well with a range of ingredients.
One of the great things about barley is its versatility. It can be used in a variety of dishes, from stews to soups to salads. Barley is also high in fibre, protein and important nutrients such as magnesium and selenium.
To prepare barley, rinse it under cold water and place in a saucepan with water or broth. Bring to the boil, then reduce the heat and simmer for about 45-50 minutes, until the barley is tender and the liquid has been absorbed.
Once cooked, barley can be used in a variety of stews and soups. Try adding it to a vegetable and bean stew for a hearty and filling lunch. Or use it in a chicken and mushroom soup for a delicious and nutritious lunchtime option.
Millet: a gluten-free cereal for porridges and salads
Millet is a gluten-free grain that is perfect for adding to your lunchtime porridges and salads. This small, round grain has a mild flavour and a fluffy texture that goes well with a range of ingredients.
One of the great things about millet is its versatility. It can be used in a variety of dishes, from porridge to salads to pilafs. Millet is also high in fibre, protein and important nutrients such as magnesium and phosphorus.
To prepare millet, rinse it under cold water and place in a pan with water or broth. Bring to the boil, then reduce the heat and simmer for about 20-25 minutes, until the millet is tender and the liquid has been absorbed.
Once cooked, millet can be used in a variety of dishes. Try it in a fruit and nut porridge for a hearty and nutritious breakfast that will keep you full until lunchtime. Or use it in a grain salad with fresh vegetables, a tangy dressing and a protein source such as chickpeas or grilled tofu.
Buckwheat: a protein-rich cereal for pastas and pilafs
Buckwheat is a protein-rich cereal that is perfect for adding to your lunchtime pasta dishes and pilafs. Despite its name, buckwheat is not actually a type of wheat and is naturally gluten-free, making it a great option for those with a gluten sensitivity.
One of the great things about buckwheat is its versatility. It can be used in a variety of dishes, from noodle soups to stir-fries to pilafs. Buckwheat has a nutty flavour and a firm texture that blends well with a range of ingredients, making it a great option for a satisfying and tasty lunch.
To prepare buckwheat, rinse under cold water and place in a saucepan with water or broth. Bring to the boil, then reduce the heat and simmer for about 15-20 minutes, until the buckwheat is tender and the liquid has been absorbed.
Once cooked, buckwheat can be used in a variety of dishes. Try using it as the base for a noodle soup, along with fresh vegetables and a protein source such as tofu or prawns. Or combine it with roasted vegetables and a protein source such as chicken or beef for a hearty and filling pilaf.
Wheat berries: a chewy cereal for salads and soups
Wheat berries are a chewy and nutritious cereal, perfect for adding to your lunchtime salads and soups. These whole wheat grains have a nutty flavour and a firm texture that goes well with a range of ingredients.
One of the great things about wheat berries is their texture. They have a satisfying chewiness that makes them a great option for adding to salads and soups. Wheat berries are also high in fibre, protein and important nutrients such as iron and magnesium.
To prepare wheat berries, rinse them under cold water and add to a saucepan of water or broth. Bring to the boil, then reduce the heat and simmer for about 45-50 minutes, until the berries are soft and the liquid has been absorbed.
Once cooked, wheat berries can be used in a variety of dishes. Try adding them to a salad of fresh vegetables, a tangy dressing and a protein source such as grilled chicken or chickpeas. Or use them in a vegetable soup for a hearty and filling lunch.
Conclusion
In conclusion, there are many different grains that you can incorporate into your lunchtime meals to create satisfying and nutritious dishes. From nutty farro to quick-cooking bulgur to protein-rich buckwheat, there is a grain to suit every taste and preference.
By experimenting with different grains and combining them with fresh vegetables, flavourful dressings and protein sources like chicken, tofu or beans, you can create endless lunchtime possibilities. Don’t be afraid to mix and match different grains and ingredients to find your favourite combinations.
Incorporating grains into your lunch can also provide a number of health benefits, including increased fibre intake, improved digestion and sustained energy throughout the day.
So next time you’re looking for a healthy and satisfying lunch option, consider adding one of these grains to your meal. With their delicious flavours and textures, you’re sure to create a lunch that’s both nutritious and delicious.
FAQs
What are some gluten-free grains that can be eaten for lunch?
Some gluten-free grains that can be eaten for lunch include quinoa, millet, and buckwheat. These grains are naturally gluten-free and can be used in a variety of dishes, from salads to soups to pilafs.
What are some benefits of incorporating grains into your lunchtime meals?
Incorporating grains into your lunchtime meals can provide a range of health benefits, including increased fiber intake, improved digestion, and sustained energy throughout the day. Grains are also a great source of important nutrients like protein and magnesium.
What are some easy ways to prepare grains for lunchtime meals?
Many grains can be prepared in advance and stored in the refrigerator for quick and easy lunches throughout the week. Some grains, like quinoa and bulgur, can be quick-cooked in just 10-15 minutes. Others, like wheat berries and farro, require a longer cooking time but can be prepared in larger batches and used in multiple meals.
What are some protein-rich grains that can be eaten for lunch?
Some protein-rich grains that can be eaten for lunch include quinoa, buckwheat, and barley. These grains are high in protein and can be used in a variety of dishes, from salads to soups to pilafs.
Can you mix different grains together in a single dish?
Yes, mixing different grains together can be a great way to create delicious and nutritious lunchtime meals. Try combining different grains with fresh vegetables, flavorful dressings, and protein sources like chicken, tofu, or beans to create endless lunch possibilities.