tag:blogger.com,1999:blog-14553455501592419922023-11-16T17:25:53.731+11:00Grains & Legumes Nutrition Council E-NewsGrains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comBlogger174125tag:blogger.com,1999:blog-1455345550159241992.post-35953614657108825662020-03-26T11:54:00.001+11:002020-04-07T14:51:33.208+10:00When is a grain not a grain? When it's a pseudo-grain...<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Pseudo-grains, or pseudo-cereals as they're also known, have increasingly been enjoying the limelight as our awareness of grains expands beyond wheat, oats and barley and new grain varieties become more and more popular. </span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>So what is a pseudo-grain?</b></span></span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: 15px;">Pseudo-grains like </span><span style="background-color: white; font-size: 15px;"><a href="https://www.glnc.org.au/grains/types-of-grains/quinoa/" target="_blank"><span style="color: orange;">quinoa</span></a>, <a href="https://www.glnc.org.au/grains/types-of-grains/amaranth/" target="_blank"><span style="color: orange;">amaranth</span></a> and <a href="https://www.glnc.org.au/grains/types-of-grains/buckwheat/" target="_blank"><span style="color: orange;">buckwheat</span></a></span><span style="background-color: white; font-size: 15px;"> are actually seeds and just like regular grains h</span><span style="background-color: white; font-size: 15px;">ave similar overall nutrient compositions, being </span><span style="background-color: white; font-size: 15px;">a great source of protein, fibre and minerals. </span><span style="background-color: white; font-size: 15px;">This group of 'grains' also has the benefit of being gluten free for those who need to avoid gluten.</span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszyMNVwHVy2py2NEXcamxZ2j21NeRHXrnV97r3TK45SXRcCwN_B_rbcUi3lFhuCTNxQbWrVUN2N1Y2IU7UnzR4jYmypzwOw1sCOzkm90NCvr8lqD_EoGhdBUvfrT7uDc_KKjnFnjCdHj6/s1600/Multicoloured+Quinoa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszyMNVwHVy2py2NEXcamxZ2j21NeRHXrnV97r3TK45SXRcCwN_B_rbcUi3lFhuCTNxQbWrVUN2N1Y2IU7UnzR4jYmypzwOw1sCOzkm90NCvr8lqD_EoGhdBUvfrT7uDc_KKjnFnjCdHj6/s320/Multicoloured+Quinoa.jpg" width="320" /></a></div>
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>How do I use them?</b></span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Pseudo-grains are used in very similar ways to 'true' grains and are becoming more accessible in foods like breads, cereals and snacks, as well as in their whole form. To mix up your grains, try using pseudo-grains anywhere you would normally use a 'true' grain, think buckwheat groats in risotto, quinoa flour in home baking and amaranth mixed in porridge. Why not try our <a href="https://www.glnc.org.au/recipes/snack-recipes/lemon-olive-quinoa-dolmades/" target="_blank"><span style="color: orange;">Lemon & Olive Quinoa Dolmades</span></a>, <a href="https://www.glnc.org.au/recipes/soups/supercharged-buckwheat-chicken-kale-soup/" target="_blank"><span style="color: orange;">Buckwheat, Kale & Chicken Soup</span></a> and <a href="https://www.glnc.org.au/recipes/dinner-recipes/adam-liaws-whole-grain-rice-mix/" target="_blank"><span style="color: orange;">Adam Liaw's Whole Grain Rice Mix</span></a>.</span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgx0kpjw5gwUnfD0kGSsKCrya35crp5C1cQp-RYKkzcbh3XuDIe2aOcViFLzAa_d4IyVCrQRJHe0Lc1q-IAq2zIZEuwXXXmy52huYmhi5J0N9iL2jcG6lAHsStn0qD9xMe1EsAmqs95C3/s1600/shutterstock_1017129889_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgx0kpjw5gwUnfD0kGSsKCrya35crp5C1cQp-RYKkzcbh3XuDIe2aOcViFLzAa_d4IyVCrQRJHe0Lc1q-IAq2zIZEuwXXXmy52huYmhi5J0N9iL2jcG6lAHsStn0qD9xMe1EsAmqs95C3/s320/shutterstock_1017129889_CROP.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Are pseudo-grains better for me?</b></span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In short, neither variety is any better for us with all types of grain showcasing a great nutrient profile. Whichever grains you enjoy though, it's important to choose mostly <a href="https://www.glnc.org.au/grains-2/grains-and-nutrition/whole-grains/" target="_blank"><span style="color: orange;">whole grain</span></a> to benefit from more than 26 nutrients and phytonutrients and to try and eat a range of different whole grains to boost the variety of nutrients you're consuming!</span></span><br />
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi12PwSDnO0icnPuK9uMjpcXX1FqN6Z6dS3yxW5EV1mqDYCWVO_fv8ph_5NaZQ6XD3M45KLe1W7DfIu0HPIxNcC6sCKCVtYGibSQax7ywrxbxrMIMHM0Y7A4H9UpYXN4hRmHRBePphMNRJD/s1600/Look+for+the+WG_TM_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1011" data-original-width="1070" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi12PwSDnO0icnPuK9uMjpcXX1FqN6Z6dS3yxW5EV1mqDYCWVO_fv8ph_5NaZQ6XD3M45KLe1W7DfIu0HPIxNcC6sCKCVtYGibSQax7ywrxbxrMIMHM0Y7A4H9UpYXN4hRmHRBePphMNRJD/s320/Look+for+the+WG_TM_.jpg" width="320" /></a></div>
<span style="background-color: white; font-size: 15px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span>Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-39088000875336948522020-02-01T16:21:00.000+11:002020-03-26T09:27:21.733+11:00It's Time to Love Your Legumes Australia<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 18.4px; margin: 0cm;">
<div style="text-align: left;">
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 150%; margin-bottom: 0.0001pt;">
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Many of us have a bag or tin of dried beans sitting at the back of the cupboard and it can be difficult to know what to do with them. But thanks to a wave of plant-based trends, coupled with the International Year of Pulses in 2016, the humble pulse, or <a href="https://www.glnc.org.au/legumes-2/types-of-legumes/" target="_blank"><span style="color: orange;">legumes</span></a> as they're more commonly known, are now increasingly being seen for the nutritional powerhouses that they truly are. With pulses on the brain, w</span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">e've been looking at the health benefits they provide and new ways in which to incorporate them into our diet!</span></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">But first, what actually is a pulse?</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Pulses belong to the wider legume family, which is a group of plants whose fruit or seed is enclosed in a pod. Pulses refer specifically to the dried, mature seeds of these plants and include dry peas, beans, lentils and chickpeas. The term ‘legume’ includes these dry varieties, as well as fresh peas and beans and is a more commonly used term than pulses.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0cm;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><span style="background-color: white; font-size: 10pt; line-height: 20px;">Many people are most familiar with legumes in the form of the much-loved baked bean, but there are hundreds of varieties of legume out there - some of the most familiar </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><span style="background-color: white; font-size: 10pt; line-height: 20px;">including </span><a href="http://bit.ly/2dGUdhF" style="background-color: white; font-size: 10pt; line-height: 20px;" target="_blank"><span style="color: orange;">chickpeas</span></a><span style="background-color: white; font-size: 10pt; line-height: 20px;">,</span><span style="background-color: white; color: orange; font-size: 10pt; line-height: 20px;"> <a href="http://bit.ly/2e4N63l" target="_blank"><span style="color: orange;">lentils</span></a></span><span style="background-color: white; font-size: 10pt; line-height: 20px;">, </span><a href="http://bit.ly/2duuk6L" style="background-color: white; font-size: 10pt; line-height: 20px;" target="_blank"><span style="color: orange;">peas</span></a><span style="background-color: white; font-size: 10pt; line-height: 20px;"> and </span><a href="http://bit.ly/2c0uUXl" style="background-color: white; font-size: 10pt; line-height: 20px;" target="_blank"><span style="color: orange;">beans</span></a><span style="background-color: white; font-size: 10pt; line-height: 20px;"> - like butter beans, kidney beans, cannellini beans and soybeans.</span></span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="background-color: white; line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Legumes and pulses come in a variety of shapes, sizes and colours and can be eaten in many forms including whole, split, ground into flour, dried, canned, cooked or frozen.</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwZcla-wmzPHbwmxhtxOsBDQLwvFiAekkFc3xJ-v9dL2m0ODo9BRTxhYao5h27A7AM8-RCedFjRYX-Bzt4dko7ghwI7nXV81ORKol02V1ytao9mK2cV5VV0kYXYSPWhk3lYJpCOX65G4fn/s1600/shutterstock_211552969_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwZcla-wmzPHbwmxhtxOsBDQLwvFiAekkFc3xJ-v9dL2m0ODo9BRTxhYao5h27A7AM8-RCedFjRYX-Bzt4dko7ghwI7nXV81ORKol02V1ytao9mK2cV5VV0kYXYSPWhk3lYJpCOX65G4fn/s400/shutterstock_211552969_CROP.jpg" width="400" /></a></div>
<br />
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Why are they so good for me?</span></b></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Legumes are packed with a whole range of <a href="https://www.glnc.org.au/legumes-2/legumes-and-nutrition/" target="_blank"><span style="color: orange;">essential nutrients</span></a>, they are...</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">An economical source of plant-based protein.</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">Higher in protein than most other plant foods.</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">Generally low in fat, and virtually free of saturated fats.</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">Rich in energy-giving carbohydrates, with a low glycaemic index to help maintain blood glucose control.</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">A good source of B-group vitamins including folate, plus iron, zinc, calcium and magnesium.</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 24px;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">Abundant in <a href="http://www.glnc.org.au/legumes/legumes-nutrition/legumes-fibre/" target="_blank"><span style="color: orange;">fibre</span></a>,</span><span style="font-family: "arial" , "sans-serif"; font-size: 7.5pt; line-height: 15px;"> </span><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;">including both insoluble and soluble <a href="http://www.glnc.org.au/legumes/legumes-nutrition/legumes-fibre/"><span style="color: black; text-decoration-line: none;">fibre</span></a>, plus resistant starch - all essential for maintaining good gut health!</span><span style="font-family: "times new roman" , "serif"; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicsfgIe5uUm11l49tnjdk49QjJTgXBxL_4MHnzbSY5AiJBGQ75QUFMVyaprQJEmMqPPRlPVh9wOU3-j-ZPzzSLUFrmrJSSZScS2wBlkWnUSmVHJh7MhgiMS3U1buJ7C-2Uu-T9fIx5Gyqk/s1600/One+Cup+Legumes+Infographic.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="257" data-original-width="1146" height="88" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicsfgIe5uUm11l49tnjdk49QjJTgXBxL_4MHnzbSY5AiJBGQ75QUFMVyaprQJEmMqPPRlPVh9wOU3-j-ZPzzSLUFrmrJSSZScS2wBlkWnUSmVHJh7MhgiMS3U1buJ7C-2Uu-T9fIx5Gyqk/s400/One+Cup+Legumes+Infographic.png" width="400" /></a></div>
<div>
<span style="font-family: "arial" , sans-serif;"><span style="font-size: 13.3333px;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">There are many studies which show that legumes offer significant health benefits including protection against chronic diseases, assisting with weight management and helping to maintain good gut health.</span></div>
<div align="center" class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5f2h0RP8hmm9e0v6nVz6K4hoCsJAOqJlszXyYDynosFZ6vgJISEkyN9SyrITDpJYFt2C-RHzBYcCOFz6shw-BsUH9ydKIqTJ_Nmi-7SuGoqqOEqe_5x-dEI9SBXk3QlVcKFSB_KPNBwO3/s1600/shutterstock_354917318.jpg"><span style="color: blue; font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"></span></a><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">How much should I be eating?</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Pulses like chickpeas, lentils and kidney beans are full of nutrients, inexpensive and important for health and well-being. We recommend aiming for <a href="https://www.glnc.org.au/grains-2/recommended-amounts/recommended-amount-of-legumes/" target="_blank"><span style="color: orange;">100g or ½ cup of pulses</span></a> at least three times a week to maintain good health.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggp3G8Ah2QIkQed2lCZrm-FJmWr2g2zdyIFLFsOhzwqvEg-_ydxR1N6c_A_yvyM4VbS9VSbCHkf7pyxedl68kyg5s2MjIS56j7nsre3qVHqfwgHLLvqJotGbliKzuRlPD_JPrOQVQq0nxB/s1600/shutterstock_1156509631_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggp3G8Ah2QIkQed2lCZrm-FJmWr2g2zdyIFLFsOhzwqvEg-_ydxR1N6c_A_yvyM4VbS9VSbCHkf7pyxedl68kyg5s2MjIS56j7nsre3qVHqfwgHLLvqJotGbliKzuRlPD_JPrOQVQq0nxB/s400/shutterstock_1156509631_CROP.jpg" width="400" /></a></div>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: 13.3333px;"> <a href="https://www.glnc.org.au/wp-content/uploads/2019/06/GLNC-Love-Your-Legumes-E-Book.pdf" target="_blank"><span style="color: orange;">Download your copy of our latest e-book here</span></a> for exclusive legume recipes and tips!</span></div>
<span style="font-family: "arial" , sans-serif; font-size: 13.3333px;"><br /></span>
<br />
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">So how do I add more legumes into my diet?</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"> Enjoying legumes as part of a healthy habit is easier than you might think...</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Use hummus instead of mayonnaise in a sandwich</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Substitute a mix of kidney beans or red lentils for half the mince in a spaghetti bolognaise or chilli</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Mix in a handful of black beans or lentils when cooking scrambled eggs</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Try whizzing a handful of cannellini beans into a <span style="color: orange;"><a href="https://www.glnc.org.au/recipes/breakfast-recipes/breakfast-super-smoothie/" target="_blank"><span style="color: orange;">fruit smoothie</span></a> </span></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Use mashed cooked brown lentils in a nutty bliss ball mix</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Why not try something new with these legumes…</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 10pt;"><a href="https://www.glnc.org.au/legumes-2/types-of-legumes/chickpeas/" target="_blank"><span style="color: orange;"><b>Chickpeas</b></span></a> offer a creamy texture and mild taste and make a great base for soaking up flavours.</span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><i><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Try something new with chickpeas:</span></i></b><b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"> </span></b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">why not mix up your <a href="https://www.glnc.org.au/recipes/snack-recipes/classic-hummus/" target="_blank"><span style="color: orange;">hummus</span></a> with additions like sundried tomatoes, <a href="https://www.glnc.org.au/recipes/snack-recipes/beetroot-hummus/" target="_blank"><span style="color: orange;">beetroot</span></a>, feta or cooked sweet potato or why not try the latest foodie trend, sweet hummus!</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1lREiBxYVAVhroflzWZIwDPz2K_pvQaANDfvsoEtFUxvsooDrwTmc4InhLD2ohb8x2XbqwbBcsokKlzi14TVG_oS0qWw1VSUEfWk4u1oqfBqe3ui6G4XEMlrJVUrqQXbzE3QE3qJB0Iu5/s1600/shutterstock_697143793_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1lREiBxYVAVhroflzWZIwDPz2K_pvQaANDfvsoEtFUxvsooDrwTmc4InhLD2ohb8x2XbqwbBcsokKlzi14TVG_oS0qWw1VSUEfWk4u1oqfBqe3ui6G4XEMlrJVUrqQXbzE3QE3qJB0Iu5/s400/shutterstock_697143793_CROP.jpg" width="400" /></a></div>
<br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><a href="https://www.glnc.org.au/legumes-2/types-of-legumes/beans/" target="_blank"><span style="color: orange;"><b>Black beans</b></span></a> have a delicious meaty texture and make a great addition to burgers or as a mince substitute in chilli.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><i><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Try something new with black beans:</span></i></b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"> use them to add a fudgy texture to brownies or showcase them as the star in your next <a href="https://www.glnc.org.au/recipes/dinner-recipes/black-bean-burgers/" target="_blank"><span style="color: orange;">veggie burger</span></a>.</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheJCLghz2_voYK6JPD3Q4SBhQeTbmrBClZ1GrMg6XIxn6VAYKFLt-_NWvHCOtp1rKv_7gCCvmXxV9L2YsQCsrT-Q3LQP3E7mfYHLgd3C_7_fQ2SAMmKFqN-scutumntHzWsFdSbYwWggY0/s1600/Black+Bean+Brownies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="662" data-original-width="1000" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheJCLghz2_voYK6JPD3Q4SBhQeTbmrBClZ1GrMg6XIxn6VAYKFLt-_NWvHCOtp1rKv_7gCCvmXxV9L2YsQCsrT-Q3LQP3E7mfYHLgd3C_7_fQ2SAMmKFqN-scutumntHzWsFdSbYwWggY0/s400/Black+Bean+Brownies.jpg" width="400" /></a></div>
<br />
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><a href="https://www.glnc.org.au/wp-content/uploads/2019/06/GLNC-Love-Your-Legumes-E-Book.pdf" target="_blank"><span style="color: orange;">Download our latest e-book here</span></a> to get a delicious brownie recipe where you can use lentils or black beans!</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><b><a href="https://www.glnc.org.au/legumes-2/types-of-legumes/lupins/" target="_blank"><span style="color: orange;">Lupins</span></a> </b>are slowly making their mark in the world of legumes due to their incredible versatility - they can be eaten fresh, or use lupin flour, flakes and kibble to add extra protein and fibre when baking.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><i><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Try something new with lupins:</span></i></b><b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"> </span></b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">use a mix of lupin flakes and oats for a nutritious homemade muesli or use lupin flour to make these delicious <a href="https://www.glnc.org.au/recipes/snack-recipes/blueberry-and-vanilla-lupin-flour-muffins/" target="_blank"><span style="color: orange;">Blueberry and Vanilla Muffins</span></a>.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR-oJygzQGdfQwZL_Ene29YkTN0mvrcwJ7gYw3-LP3JO0C_Vif343f-MS7mESMikYAfc67rNwX3MMjGuODSMIX0Gmjajb8n4EFq9JRwLv3z2__sef7KewBDskMAXBUmaHN99Xg0b_os933/s1600/shutterstock_397395865_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="672" data-original-width="1000" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR-oJygzQGdfQwZL_Ene29YkTN0mvrcwJ7gYw3-LP3JO0C_Vif343f-MS7mESMikYAfc67rNwX3MMjGuODSMIX0Gmjajb8n4EFq9JRwLv3z2__sef7KewBDskMAXBUmaHN99Xg0b_os933/s400/shutterstock_397395865_CROP.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Top tips for prepping and storing your legumes</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span></b></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><a href="https://www.glnc.org.au/legumes-2/legume-cooking-tips/" target="_blank"><span style="color: orange;">Cooking dried legumes</span></a> (or pulses) in large batches is easy and cost-effective - simply freeze individual portions of cooked legumes for up to three months for ready-to-use convenience.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">When using canned legumes, rinse contents thoroughly to reduce sodium content by more than 40%.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt; line-height: 27px;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><a href="https://www.glnc.org.au/legumes-2/legume-cooking-tips/" target="_blank"><span style="color: orange;">Soaking dried legumes</span></a> for an hour or two, or overnight if you have time, ensures that they're easier to digest and maximises nutrient bio-availability. Split peas and lentils don't need to be soaked.</span></div>
<div class="MsoNormal" style="line-height: 24px; margin-left: 30pt; text-indent: -18pt;">
<span style="font-family: "symbol"; font-size: 10pt; line-height: 20px;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Store cooked, cooled legumes in an airtight container in the fridge for no more than 3 days - this applies whether they're from a can or cooked at home.</span></div>
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5PV6MgFJAvLVCg3WJRhJy2oswWFQ1GN3G6m7En-6734PUq-FOjHaFXi-EJw83JyB6Jev7iUaKw8WCKCxbcocWSrYPixsbrujWef8uO0gmROwkweTktv0bV4JoPkLW3BZsTrWuJoFpRbNg/s1600/shutterstock_311073110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="643" data-original-width="1000" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5PV6MgFJAvLVCg3WJRhJy2oswWFQ1GN3G6m7En-6734PUq-FOjHaFXi-EJw83JyB6Jev7iUaKw8WCKCxbcocWSrYPixsbrujWef8uO0gmROwkweTktv0bV4JoPkLW3BZsTrWuJoFpRbNg/s400/shutterstock_311073110.jpg" width="400" /></a></div>
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span>
<br />
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">With so many varieties to choose from, there are many reasons to love your legumes - their health benefits, versatility and abundance of nutrients being just a few. But however you choose to eat them, know that whenever you do you’re making a significant contribution to your health.</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"><br /></span></div>
<div class="MsoNormal" style="line-height: 24px; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;">Visit the </span><span style="font-family: "arial" , "sans-serif"; font-size: 10pt; line-height: 20px;"><a href="http://www.glnc.org.au/" target="_blank"><span style="color: orange;">GLNC website</span></a></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 20px;"> for more information on the nutrition benefits of legumes, handy tips and recipe inspiration or <a href="https://www.glnc.org.au/wp-content/uploads/2019/06/GLNC-Love-Your-Legumes-E-Book.pdf" target="_blank"><span style="color: orange;">download your copy of our latest e-book here</span></a> for exclusive recipes and tips!</span></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
<div class="MsoNormal" style="background: white; line-height: 24px; margin: 0cm 0cm 0.0001pt -3pt;">
<span style="font-family: "verdana" , sans-serif; font-size: x-small;">
</span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-90140541802490339552020-01-26T14:43:00.000+11:002020-01-09T14:39:03.674+11:00How to create a balanced sandwich in four easy steps!<div class="MsoNormal">
<span style="font-family: "times" , serif;">It’s that time of year again when the kids are headed back to school, you're off to work and it’s easy to feel overwhelmed with the thought of so many lunches to prepare. We’ve got your back this new school year - creating a nutritionally balanced lunchbox doesn’t have to be so stressful. Take a step in the right direction by making your kids - and yourself - a wholesome sandwich! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaL_HKLLN-GOB2HdZhZJY0T7BsGtx82K5BLC9rEAIfcTMH3ZuH2wcJpfW_96ISposWsitq6Lungr9vCbMmdR84XZxhOfToaZ6lWK-WapWXLDZrjwkTZBJvopFvshtS8oh4cFI6vjDHYujT/s1600/DSC_0163_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="544" data-original-width="1000" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaL_HKLLN-GOB2HdZhZJY0T7BsGtx82K5BLC9rEAIfcTMH3ZuH2wcJpfW_96ISposWsitq6Lungr9vCbMmdR84XZxhOfToaZ6lWK-WapWXLDZrjwkTZBJvopFvshtS8oh4cFI6vjDHYujT/s400/DSC_0163_CROP.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "times" , serif;"><i>Did you know bread contains vital nutrients such as fibre, B-group vitamins, folate, thiamine, zinc, vitamin E and antioxidants? So it’s the perfect vehicle for creating a nutritious, portable lunch.</i></span></div>
<div style="text-align: center;">
<span style="font-family: "times" , serif;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">If you’re lacking inspiration when it comes to packing school lunches, simply follow our 4 easy steps to creating the ultimate portable lunch…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<b><span style="font-family: "times" , serif;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span></span></b><span style="font-family: "times" , serif;"><b>Choose your base - </b>a well-constructed sandwich relies on a substantial base! Whatever you choose to build your sandwich on - sliced bread, wraps or rolls - we recommend choosing whole grain, wholemeal or high fibre varieties where possible. Whole grain and high fibre foods can reduce our risk of developing Type 2 diabetes, heart disease and some cancers.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 18pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 18pt; text-align: center;">
<span style="font-family: "times" , serif;"><i>If you have a picky eater on your hands try using one slice white and one slice wholemeal bread or use a high fibre white bread! </i><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 18pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<b><span style="font-family: "times" , serif;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></b><span style="font-family: "times" , serif;"><b>Add flavour - </b>use your favourite spread like vegemite, hummus or avocado to add a pop of flavour, colour and nutrients. Mix things up and try this bright <a href="http://bit.ly/2duMBhJ"><span style="color: orange;">beetroot hummus</span></a>.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<b><span style="font-family: "times" , serif;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></b><span style="font-family: "times" , serif;"><b>Add your veggies</b> <b>-</b> use a handful of salad or any other raw or cooked vegetables you have at home. Don’t look past last night’s leftover roast pumpkin or zucchini!<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<b><span style="font-family: "times" , serif;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></b><span style="font-family: "times" , serif;"><b>Finally, choose your protein power - </b>quick and easy sources of protein like cheese, tuna, boiled egg, crushed beans or leftover poached chicken are great for sandwiches.<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "times" , serif;">Getting the kids involved...</span></b></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Now that you’re ready to get creative, why not get the kids to help? A great way to get younger kids involved and make lunchboxes fun is by cutting sandwiches into shapes using cookie cutters. Or get them to roll wraps in foil to make it easier for them to eat.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Encourage your kids to get involved in lunchbox choices too - asking them to choose their fruit and veggies will help to reduce uneaten food at the end of the day.</span><br />
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkr9HwKMdZTRuHlCX3b6f4tyCPgDtO0khOVEbnhMZiztMFtYXfp12P1mqGToL4LfETN_HWjJi4zm_FZLxorVzztnTy8EPZPANh98Yc2o4V3yQAdFWW0UEWXKgaoODuG_BM4fKSItrLgvK_/s1600/DSC_0227_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkr9HwKMdZTRuHlCX3b6f4tyCPgDtO0khOVEbnhMZiztMFtYXfp12P1mqGToL4LfETN_HWjJi4zm_FZLxorVzztnTy8EPZPANh98Yc2o4V3yQAdFWW0UEWXKgaoODuG_BM4fKSItrLgvK_/s320/DSC_0227_CROP.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle">
<b><span style="font-family: "times" , serif;">Top tips for avoiding soggy sandwiches</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "times" , serif;">Very lightly toast bread, just 1-2 minutes <o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "times" , serif;">Make sure lettuce leaves, rocket and salads are nice and dry before assembling - use a paper towel to remove most of the moisture<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "times" , serif;">Put condiments like mayo in the middle of your sandwich, between meat or cheese</span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "times" , serif;">Use lettuce leaves as a barrier - layer first so they are directly in contact with the bread<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36pt; text-indent: -18pt;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;"><b>Still lacking inspiration?</b></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Don’t worry, we’ve prepared a <a href="http://bit.ly/2W5eOQd" target="_blank"><span style="color: orange;">lunchbox planner</span></a> for the week ahead, plus a bunch of sandwich, wrap and roll recipes that are sure to inspire your lunches. You can find all these and more on our <a href="http://bit.ly/2DGQuOf"><span style="color: orange;">website</span></a>. Check out our <a href="http://bit.ly/2G0UMyp"><span style="color: orange;">Mexican Bean Wrap</span></a> which takes just 5 minutes to prepare, plus it’s a winner with the whole family!</span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-62271629809011261012019-12-02T15:31:00.002+11:002019-12-05T14:22:40.532+11:00Is plant-based meat all it’s cracked up to be? <br />
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 12.0pt; text-align: justify;">
Plant-based meats
are booming on supermarket shelves, with our latest Australian-first study showing that the
category has grown a massive five-fold in number - up 429% - since just 2015. There are now a staggering 137
products on the shelf, ranging from ‘bleeding’ burgers, to nut roasts and plant-based tuna.</div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
This research was published in October in the International journal <a href="https://www.mdpi.com/2072-6643/11/11/2603" target="_blank"><i style="mso-bidi-font-style: normal;"><span style="color: #f79646; mso-themecolor: accent6;">Nutrients</span></i></a><i style="mso-bidi-font-style: normal;">* </i>and was presented at the Nutrition
Society of Australia conference in Newcastle in early December. Data was collected from the four major
Australian supermarkets, comparing plant-based meats to their animal-based equivalents.</div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6pt; text-align: center;">
<a href="https://www.mdpi.com/2072-6643/11/11/2603" target="_blank"><span style="color: orange;">Read the full paper here.</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9276ZINnWBRJ5Jh8Vh1MLSQDP_eEaGAA4IO6PtTL8sWDmphYR3w57x_n1wyncClSGk_PzGhv5jMxWlQYxoMRqPwJEwICZp88iXGa5qn1YbZiRjYmXOtIKUvBeo76xWt8WkfAR0l6DJppN/s1600/Chickpea+Burger_shutterstock_1239647506_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9276ZINnWBRJ5Jh8Vh1MLSQDP_eEaGAA4IO6PtTL8sWDmphYR3w57x_n1wyncClSGk_PzGhv5jMxWlQYxoMRqPwJEwICZp88iXGa5qn1YbZiRjYmXOtIKUvBeo76xWt8WkfAR0l6DJppN/s320/Chickpea+Burger_shutterstock_1239647506_CROP.jpg" width="320" /></a></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
</div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
Researchers found that plant-based meats were generally lower in kilojoules, fats and
protein and higher in carbohydrates and dietary fibre in comparison to their traditional
animal-based meats.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
One third of the products captured were made with protein-rich legumes such as beans and
lentils, while 20% of plant-based burgers contained whole grains like
brown rice and quinoa. GLNC Nutrition Manager Felicity Curtain points to these
findings as opportunities to bridge gaps in the Australian diet.<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
“We know convenience is a major barrier to eating both whole grains and
legumes, so if you’re looking at plant-based meats, choosing one made with
these ingredients may be an easy step to getting more of these short-fall foods
into your diet.”<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPa-whfLjXudGZVWg1qMir57sfDo3g2lELYUA-ZjCMP7xIBjxLe7-3OziU0xF61OgDpLbEkYqzCTqsOxC7kybrufNLtb6Ll5QdXi2WJKlAgvI5_xwWcZuWZQq1GiVdVTnLY0QtEJDVc4Od/s1600/shutterstock_626430164+%25281%2529_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="749" data-original-width="1000" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPa-whfLjXudGZVWg1qMir57sfDo3g2lELYUA-ZjCMP7xIBjxLe7-3OziU0xF61OgDpLbEkYqzCTqsOxC7kybrufNLtb6Ll5QdXi2WJKlAgvI5_xwWcZuWZQq1GiVdVTnLY0QtEJDVc4Od/s320/shutterstock_626430164+%25281%2529_CROP.jpg" width="320" /></a></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
But there is room for improvement in the category, with plant-based
mince six times higher in sodium than its traditional counterpart, and less
than a quarter of products fortified with nutrients like Vitamin B12, Iron, and
Zinc, which are naturally contained in many animal-based meats. <o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
Based on these findings, GLNC are calling for more guidance in the
development of plant-based meats, alongside input from nutrition
professionals to ensure consumers can make healthy choices at the supermarket
shelf.<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
The plant-protein trend is predicted to continue well into 2020 and
beyond; the impacts of which may be a ‘win-win’ for our health and the environment.<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgupJEdbo2yjZ09iquVKDzSti-VZ3RAK7ImDWtX53QUbV5djR_7_z0oMEkopE6k1SIDUMeyxjT1UMceKjcKra683FWKzS51wXDxXb1-QLW9pSctKKAnN82Z5WsvLpJ2Bsdx5ttB_WdoqJ-2/s1600/shutterstock_1008838606_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="669" data-original-width="1000" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgupJEdbo2yjZ09iquVKDzSti-VZ3RAK7ImDWtX53QUbV5djR_7_z0oMEkopE6k1SIDUMeyxjT1UMceKjcKra683FWKzS51wXDxXb1-QLW9pSctKKAnN82Z5WsvLpJ2Bsdx5ttB_WdoqJ-2/s320/shutterstock_1008838606_CROP.jpg" width="320" /></a></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
“Plant-based foods like beans, legumes, tofu, nuts and seeds, and
whole grains are packed with nutrition, and have a smaller environmental impact
compared to animal products,” said Ms Curtain.<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
Although some of the plant-based meats contain valuable
nutrients from the whole grain and legume ingredients and offer a convenient
option, it's also beneficial to choose protein-rich
whole foods on occasion too. Enjoying half a cup, or 100g, of beans, peas
or lentils provides a valuable protein boost. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicsfgIe5uUm11l49tnjdk49QjJTgXBxL_4MHnzbSY5AiJBGQ75QUFMVyaprQJEmMqPPRlPVh9wOU3-j-ZPzzSLUFrmrJSSZScS2wBlkWnUSmVHJh7MhgiMS3U1buJ7C-2Uu-T9fIx5Gyqk/s1600/One+Cup+Legumes+Infographic.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="257" data-original-width="1146" height="88" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicsfgIe5uUm11l49tnjdk49QjJTgXBxL_4MHnzbSY5AiJBGQ75QUFMVyaprQJEmMqPPRlPVh9wOU3-j-ZPzzSLUFrmrJSSZScS2wBlkWnUSmVHJh7MhgiMS3U1buJ7C-2Uu-T9fIx5Gyqk/s400/One+Cup+Legumes+Infographic.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoBodyText" style="line-height: 150%; margin-bottom: 6.0pt; text-align: justify;">
Alternatively,
making your own plant-based burgers with a variety of whole grains
and legumes is an excellent choice. Take a look at just how easy it is by
trying our delicious <a href="https://www.glnc.org.au/recipes/dinner-recipes/black-bean-burgers/"><span style="color: orange;">Black Bean Burgers</span></a><span style="color: #ffc000;"> </span>or McKenzies<span style="color: #ffc000;"> </span><a href="https://www.glnc.org.au/recipes/dinner-recipes/supergrain-burgers/" target="_blank"><span style="color: orange;">Supergrain Burgers</span></a><span style="color: #ffc000;"> </span>for dinner tonight!<o:p></o:p></div>
<div class="MsoBodyText">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKenhys5nkcXb-FFs-mmhnJtMD-doBnrcZ_CE-4jDTnXdtEMZPdyx9CPcJ3-a-khVflepsmzaZwpl313ePzwTdBQJtYUby-DcqOPUu9tQP_gmHh3x2tN0Co-NZkso4JhWOARuLc2mXRIAj/s1600/shutterstock_354917318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="662" data-original-width="1000" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKenhys5nkcXb-FFs-mmhnJtMD-doBnrcZ_CE-4jDTnXdtEMZPdyx9CPcJ3-a-khVflepsmzaZwpl313ePzwTdBQJtYUby-DcqOPUu9tQP_gmHh3x2tN0Co-NZkso4JhWOARuLc2mXRIAj/s320/shutterstock_354917318.jpg" width="320" /></a></div>
<div align="center" class="MsoBodyText" style="text-align: center;">
<br /></div>
<div align="center" class="MsoBodyText" style="text-align: center;">
<a href="https://www.mdpi.com/2072-6643/11/11/2603" target="_blank"><span style="color: orange;">Read the full paper here.</span></a></div>
<div align="center" class="MsoBodyText" style="text-align: center;">
<br /></div>
<div class="MsoBodyText" style="line-height: 150%; margin-right: 7.25pt;">
<b style="mso-bidi-font-weight: normal;">Reference<o:p></o:p></b></div>
<div class="MsoBodyText" style="line-height: 150%; margin-right: 7.25pt;">
*Curtain, F.;
Grafenauer, S. Plant-Based Meat Substitutes in the Flexitarian Age: An Audit of
Products on Supermarket Shelves. Nutrients 2019, 11, 2603. <a href="https://doi.org/10.3390/nu11112603"><span style="color: windowtext; text-decoration: none; text-underline: none;">https://doi.org/10.3390/nu11112603</span></a><o:p></o:p></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-54362866456198997752019-05-23T15:51:00.002+10:002020-01-09T15:37:23.339+11:00Choose the simple whole grain swap backed by global research!<span style="font-family: "calibri light" , sans-serif;">In Australia, Nordic nations are best known for their chilly climate, flat-pack furniture, and addictive TV crime shows, but why not their whole grain habits? This <a href="http://bit.ly/2JmpXFI" target="_blank"><span style="color: orange;">Whole Grain Week</span></a>, we’re encouraging you to eat like the Danish – who enjoy </span><span style="font-family: "calibri light" , sans-serif;">more than three times the amount of whole grain than most Aussies!</span><br />
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Our second Whole Grain Week (17-23 June) is all about spreading the word on how important whole grain foods are in our diet, inspiring Australians to make simple swaps for big health benefits and switch up their whole grain variety. And this year we're encouraging you to take the <span style="color: orange;">Whole Grain Challenge</span>.<o:p></o:p></span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbU_2T999nFdxfAloXnFKg0ouFD1C04HUvW1EusVwWHuG3mSGb6MzGFK8w8cTwjIy-B1XSwvrbuPs2LP2ESR7yJTxjOGVBF12Liu-LNy6mi7Fge3dnn7aohmABsyVoeLxN0DZiFJKsjlx1/s1600/WGW+-+WG+Challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbU_2T999nFdxfAloXnFKg0ouFD1C04HUvW1EusVwWHuG3mSGb6MzGFK8w8cTwjIy-B1XSwvrbuPs2LP2ESR7yJTxjOGVBF12Liu-LNy6mi7Fge3dnn7aohmABsyVoeLxN0DZiFJKsjlx1/s320/WGW+-+WG+Challenge.jpg" width="320" /></a></div>
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Whole grain foods like brown rice, pasta, oats, and wholemeal bread are packed with nutrition, and there’s good evidence that people who eat them regularly are less likely to develop heart disease, type 2 diabetes, even bowel cancer.</span><br />
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">But unfortunately few Australians eat enough; 59% of us choose refined grains, eating an average of just <o:p></o:p></span><span style="font-family: "calibri light" , sans-serif;">21g whole grain per day – less than half the recommended 48g Daily Target Intake.</span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">The ‘New Nordic Diet,’ is one of the latest diets where </span><span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">w</span><span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">hole grain foods feature heavily - think rye bread, oats, and barley, so it will come as no surprise that Danes devour an average of 63 grams of whole grain each day – trebling the Aussie effort!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Most of us know whole grain foods are full of fibre, but Accredited Practising Dietitians Alex Parker and Anna Debenham from The Biting Truth say there’s actually much more to it. “Whole grains are little nutrition powerhouses, delivering more than 26 nutrients, like vitamins, minerals, fibre, even antioxidants.”</span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXq2sg6ZbnG9Xr3mc4uyWswwSxSHQGvDheiijU-JyE5Aihc9lcblDKp-TkhWpGQj_eN47Z4yF0u7FDgEXlV3jensaGPW341k3VUb2zVAu29YuzAvTr7SEtb31clKMWvUO7hAmMwkjDWw2B/s1600/oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXq2sg6ZbnG9Xr3mc4uyWswwSxSHQGvDheiijU-JyE5Aihc9lcblDKp-TkhWpGQj_eN47Z4yF0u7FDgEXlV3jensaGPW341k3VUb2zVAu29YuzAvTr7SEtb31clKMWvUO7hAmMwkjDWw2B/s400/oats.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">So why don’t we eat more whole grain? For many Australians, it comes down to the extra time it may take to cook whole grains, as well as simply being in the habit of choosing refined grains like white bread, rice, and pasta. So how can you enjoy the health benefits of eating more, without compromising on taste or time? Themis Chryssidis and Callum Hann, from Sprout Cooking School say a bit of prior planning is key:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">“Many whole grain varieties actually only take an average of just 4 minutes longer to cook than white varieties. But you can cut cooking time further by soaking grains like freekeh or brown rice overnight, or for a few hours in advance. You could also cook a big batch of whole grains on a free afternoon and freeze individual portions in snap-lock bags or containers – ready to throw in your lunch bag or defrost for dinner!” says Themis, an Accredited Practising Dietitian.</span><br />
<br />
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqb_xfUjPMc64Xl9ovBfYCcCiOab2rPiUUI3htAqcCxPHyKFieklfPoboLFMt4PiptICUA8MDnGt2Q0zOzci4ri-pULV6krFIMlwahgmnDSCs-3PG_NYUouCAsfqDbqcYuLeaTPRJwIDYg/s1600/shutterstock_682444984_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqb_xfUjPMc64Xl9ovBfYCcCiOab2rPiUUI3htAqcCxPHyKFieklfPoboLFMt4PiptICUA8MDnGt2Q0zOzci4ri-pULV6krFIMlwahgmnDSCs-3PG_NYUouCAsfqDbqcYuLeaTPRJwIDYg/s400/shutterstock_682444984_CROP.jpg" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
</div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">The duo also suggest checking out the expanding grains section in the supermarket, which is bursting with convenient microwaveable products and interesting new varieties – think quinoa/rice mixes, wild rice and every colour rice you can imagine - red, black, purple, barley, teff, amaranth, buckwheat and many more.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">So why not try a few </span><span style="font-family: "calibri light" , sans-serif;">simple swaps </span><span style="font-family: "calibri light" , sans-serif;">this Whole Grain Week to boost your health, without compromising on taste or time. Check out our </span><a href="http://bit.ly/2GJGIZ0" style="font-family: "calibri light", sans-serif;" target="_blank"><span style="color: orange;">handy ready reckoner</span></a><span style="font-family: "calibri light" , sans-serif;"> to see how you can reach your 48g every day!</span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4MKof3QgFJr34_-SCmLHQ41LCVVFBNbfavHz5hQ9dA4piNY4bwAZ1Y2TwTrKTyOUNCjgykldszsEPGDzptFMDO1YOtVElXT4iA1JfDhcAcJs1FFn2VVjuT2QtJ6_oAycha7Q77Zays7m/s1600/48g+Target.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="846" data-original-width="1127" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4MKof3QgFJr34_-SCmLHQ41LCVVFBNbfavHz5hQ9dA4piNY4bwAZ1Y2TwTrKTyOUNCjgykldszsEPGDzptFMDO1YOtVElXT4iA1JfDhcAcJs1FFn2VVjuT2QtJ6_oAycha7Q77Zays7m/s400/48g+Target.png" width="400" /></a></div>
</div>
<div class="MsoNormal" style="line-height: normal;">
<div class="MsoListParagraphCxSpFirst" style="line-height: normal;">
<span style="background-color: white; font-family: "calibri light" , sans-serif;"><b>The Biting Truth’s top three whole grain nutrition benefits!</b></span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif;"><b><br /></b></span><span style="background-color: white; font-family: "calibri light" , sans-serif;">1. </span><span style="font-family: "calibri light" , sans-serif;">Eating whole grains protects our health in the long-term, against things like cardiovascular disease, type 2 diabetes, and bowel cancer. </span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span><span style="font-family: "calibri light" , sans-serif;">2. </span><span style="font-family: "calibri light" , sans-serif;">Choosing whole grain foods may help with weight maintenance: people who eat whole grains regularly are likely to have a healthy weight and waist circumference.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span><span style="font-family: "calibri light" , sans-serif;">3. </span><span style="font-family: "calibri light" , sans-serif;">They’re great for our gut: the fibre in whole grains ‘feeds’ our good gut bacteria, which may improve our health in other ways – controlling our appetite, reducing inflammation, and boosting immunity. </span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJaC5AOGM2J-KAYEb5YeVDduJ5HcWSFblpZ8F2Lw1_r1hTlSF87jk_Prc7gPlKxNJGpc5_BW0ngivnoG17A6V4k9Q60EKH4Lld6WFLbwuEfQdXweQqQuQe2qT82w1TKwIBLdHnbK09w9N/s1600/Porridge+Banana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJaC5AOGM2J-KAYEb5YeVDduJ5HcWSFblpZ8F2Lw1_r1hTlSF87jk_Prc7gPlKxNJGpc5_BW0ngivnoG17A6V4k9Q60EKH4Lld6WFLbwuEfQdXweQqQuQe2qT82w1TKwIBLdHnbK09w9N/s400/Porridge+Banana.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div style="mso-element: comment-list;">
<br />
<div style="mso-element: comment;">
<div class="msocomtxt" id="_com_1" language="JavaScript">
<b><span style="font-family: "calibri light" , sans-serif; text-indent: -18pt;"><span style="background-color: white;">Try these delicious recipes to help you </span></span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">hit your whole grain target!</span></b><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;"><br /></span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">These delicious </span><a href="http://bit.ly/2mH61Vb" style="font-family: "Calibri Light", sans-serif; text-indent: -18pt;" target="_blank"><span style="color: orange;">Baked Oats</span></a><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">are a breakfast the whole family will love.</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">Enjoy a classic for lunch with an</span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><a href="http://bit.ly/2kqHZdt" style="font-family: "Calibri Light", sans-serif; text-indent: -18pt;" target="_blank"><span style="color: orange;">Egg & Lettuce Sandwich</span></a><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">on wholemeal bread.</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">Make a batch of these <span style="color: blue;"><a href="http://bit.ly/2emnwnE" target="_blank"><span style="color: orange;">Corn & Zucchini Muffins</span></a> </span>to tide you over for </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">morning or afternoon tea!</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">- </span><span style="font-family: "calibri light" , sans-serif;">For dinner, this </span><a href="http://bit.ly/2dphZQd" style="font-family: "Calibri Light", sans-serif;" target="_blank"><span style="color: orange;">Freekeh, Lentil & Bean Salad</span></a><span style="font-family: "calibri light" , sans-serif;"> makes a great stand-alone or side dish with fish.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span><span style="font-family: "calibri light" , sans-serif;">For more information on Whole Grain Week or to find out how you can help spread the whole grain message, visit our website <a href="http://bit.ly/2JmpXFI" target="_blank"><span style="color: orange;">here</span></a>.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span>
<br />
<div class="MsoNormal">
</div>
</div>
</div>
</div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-26057117722208899992019-02-04T16:02:00.001+11:002020-01-09T15:37:57.427+11:00More peas please! Sunday 10 February is the first ever <a href="https://pulses.org/world-pulses-day-2019" target="_blank"><span style="color: orange;">World Pulses Day</span></a>, celebrating all things beans, peas and lentils across the globe. We're singing the praises of the humble pea - often overlooked as a legume - peas are an easy and tasty way of upping your veggie and legume intake.<br />
<br />
Peas are packed full of essential nutrients to help maintain our health, including fibre - just 1/2 cup of peas provides us with a fifth of our daily fibre intake.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjWI-Sne0T7qOLUrMI8IAOeYZgCr1gsJsD423SOv4q4DvH_k7LF-S_6Z33PJnsSXbWKLvUphLDbo7wrPVycalWsZOvQOJHNT9XKugXCdnLvuk3NqSEIS14ddEz1BRS2CPOL9K4xipK5Ghr/s1600/One+Cup+Legumes+Infographic.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="257" data-original-width="1146" height="88" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjWI-Sne0T7qOLUrMI8IAOeYZgCr1gsJsD423SOv4q4DvH_k7LF-S_6Z33PJnsSXbWKLvUphLDbo7wrPVycalWsZOvQOJHNT9XKugXCdnLvuk3NqSEIS14ddEz1BRS2CPOL9K4xipK5Ghr/s400/One+Cup+Legumes+Infographic.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: orange;">1 cup of legumes provides us with... World Pulses Day website</span></td></tr>
</tbody></table>
Fresh, frozen or dried, there's a recipe to suit, so give peas a chance this World Pulses Day and take inspiration from our 10 ways with peas...<br />
<br />
1. Add a sprinkle of green peas to your <a href="https://www.glnc.org.au/recipes/dinner-recipes/smoked-salmon-pea-pasta-salad/" target="_blank"><span style="color: orange;">pasta</span></a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVi4BC_YEddqbeaQXixrB5k9oM_skOnH7GaMROocCqgzWQT1K3XSRsrdI4h358r2qKqU99a-KDo00Hs7Sj1eyJ_NiQKCB9pwgL04l7G-H_9VqtRj6s3tyHrt6LSc-7NGPbtMDPQr1szglU/s1600/Poached+salmon+%2526+pea+pasta+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="591" data-original-width="788" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVi4BC_YEddqbeaQXixrB5k9oM_skOnH7GaMROocCqgzWQT1K3XSRsrdI4h358r2qKqU99a-KDo00Hs7Sj1eyJ_NiQKCB9pwgL04l7G-H_9VqtRj6s3tyHrt6LSc-7NGPbtMDPQr1szglU/s320/Poached+salmon+%2526+pea+pasta+salad.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
2. Pep up your salad and add some fresh green peas for a summery feel <br />
<br />
3. Smash those peas and use to top your toast!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3mRzaXfEBXBiWvznSkmrkWDAxZ5ZJxrbkPfKCn3_sTT1144_lZaFa1P6kjd1P3whEolUlXlhdF6cHcR7Y3E-KBbKae-iLx8lSePMbpaL-DuIhzOGGlXk0ZMelG292B__-_zuHULyq1jED/s1600/shutterstock_1015153456_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1000" data-original-width="1500" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3mRzaXfEBXBiWvznSkmrkWDAxZ5ZJxrbkPfKCn3_sTT1144_lZaFa1P6kjd1P3whEolUlXlhdF6cHcR7Y3E-KBbKae-iLx8lSePMbpaL-DuIhzOGGlXk0ZMelG292B__-_zuHULyq1jED/s320/shutterstock_1015153456_CROP.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
4. Pack your stir-fry with a pea punch <br />
<br />
5. Easy peasy <a href="https://www.glnc.org.au/recipes/snack-recipes/broad-bean-pea-dip/" target="_blank"><span style="color: orange;">dip</span></a> made easy! <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0mryVNOpfpTbU7_RzAisdl9QGtVl0BwlEvmYArOQ19tnGjmMITZ8CW_NqmCxjjUh0670dvRQ09a9f5W6w7auDeboctDlScC0Fe2bJ3D-VV6J3szxGMBHdrsI_Pw_0RTW5HcZc8HAMIlgM/s1600/Broad+Bean+3_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="604" data-original-width="1000" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0mryVNOpfpTbU7_RzAisdl9QGtVl0BwlEvmYArOQ19tnGjmMITZ8CW_NqmCxjjUh0670dvRQ09a9f5W6w7auDeboctDlScC0Fe2bJ3D-VV6J3szxGMBHdrsI_Pw_0RTW5HcZc8HAMIlgM/s320/Broad+Bean+3_CROP.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
6. Colour your breakfast with green by adding to your omelette! <br />
<br />
7. No avocados? No problem! Try guacamole-pea by using fresh green peas for a light alternative <br />
<br />
8. Looking for something different to try for a lazy brunch this weekend? Then why not give pea pancakes a bash? <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0LjPUf_VAEryIhzBTKzabdi1dNoENF2E2gr4zdIWDYmsMdO8pSl7l8e59HndtRoolT_j14TF8bSFKAzbRcHPjPEMXciCThR2oiLsQpRhGwNoqNsly7GlQX9slMC1R9hKCsjNB6s2r6HG/s1600/shutterstock_1104651113_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0LjPUf_VAEryIhzBTKzabdi1dNoENF2E2gr4zdIWDYmsMdO8pSl7l8e59HndtRoolT_j14TF8bSFKAzbRcHPjPEMXciCThR2oiLsQpRhGwNoqNsly7GlQX9slMC1R9hKCsjNB6s2r6HG/s320/shutterstock_1104651113_CROP.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
9. Snack happy on yummy and crunchy roasted peas <br />
<br />
10. Add to a <a href="https://www.glnc.org.au/recipes/dinner-recipes/pasta-vegetable-frittata/"><span style="color: orange;">frittata</span></a> for a quick and fuss free reciPEA!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghk3gdMJORJNCBOHEr0tHSQwnscHqkLJBstTXHtTUvSVwKKwm8-vqAdveDplgvNsHvonAufeB91CSV4GQ6XCCq3pgzc2X-lonr1loT3hdpUqQgE42M-NSapgWfFlK_CXnc6abKwADcBq4E/s1600/PASTA+%2526+VEG+FRITATTA+005_300dpi14cmwide.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1520" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghk3gdMJORJNCBOHEr0tHSQwnscHqkLJBstTXHtTUvSVwKKwm8-vqAdveDplgvNsHvonAufeB91CSV4GQ6XCCq3pgzc2X-lonr1loT3hdpUqQgE42M-NSapgWfFlK_CXnc6abKwADcBq4E/s320/PASTA+%2526+VEG+FRITATTA+005_300dpi14cmwide.jpg" width="303" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
We recommend eating 1/2 cup of legumes 2-3 times a week to benefit from all the nutrients legumes provide. However you celebrate World Pulses Day this weekend, add a handful of beans, peas or lentils to your dish and enjoy! </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
For more ways to enjoy legumes like black beans, chickpeas and legumes, read our article <a href="https://glnc.blogspot.com/2018/01/try-something-new-with-legumes-this.html" target="_blank"><span style="color: orange;">here</span></a>.</div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-81815514844856487412019-02-01T09:51:00.000+11:002020-01-09T15:39:23.672+11:00The top four food trends for 2019...<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;">With 2019 well underway, we've taken a look at some of the biggest trends affecting grains and legumes this year...</span><br />
<div class="MsoNormal">
<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;"><b>1. Digestive Wellness</b></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Digestive wellness is once again the number one trend for the coming year and with good reason. Emerging research, media
attention and consumer demand is driving this trend, with prebiotics and fibre
leading the way for innovation. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;">Pushing the fibre trend, resistant starch (RS) - a
specific type of fibre - looks set to hit the mainstream in the very near future
- only recently promoted on pack and in general media, RS looks set to redefine the
future of fibre, appealing to younger consumers and Millennials.</span><br />
<span style="font-family: "calibri light" , sans-serif; font-size: 12pt;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5YkJVfFm1BJn_yyg0JHwBTnhaGkmsAVJyQEgisMo957iaDDq9DXftl7wNIVMn9aesV-mpPWbLXugIcIT8fZ6x9thvVvgIBe3W8catBmVCGZkodoGMrbxdenx8AlgHieQ6EbkLSfzDL-TC/s1600/shutterstock_1104730871.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="424" data-original-width="1000" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5YkJVfFm1BJn_yyg0JHwBTnhaGkmsAVJyQEgisMo957iaDDq9DXftl7wNIVMn9aesV-mpPWbLXugIcIT8fZ6x9thvVvgIBe3W8catBmVCGZkodoGMrbxdenx8AlgHieQ6EbkLSfzDL-TC/s400/shutterstock_1104730871.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">FODMAPs are making their mark too, with this trend now being
forecast as the next gluten free - n</span><span style="font-family: "calibri light" , "sans-serif"; font-size: 12pt; line-height: 115%;">ew to FODMAPs? Find out more in our
latest hot topic<span style="color: orange;"> </span></span><span style="color: orange;"><a href="http://bit.ly/2CPeJtr"><span style="color: orange; font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">here</span></a><span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">.</span></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0-tRfR_jyndVy82Nk8J1sV8UuPmhPH_c95o9-OSX1h6jnZFzhiH4fauiFV25buwlySBwq2KP-4zLq5er15fMHa39Aqkk8qcuweXjF99YAVcKEvEf-KaewaTMaoaQJ14lH6A4KXoNksemV/s1600/shutterstock_791444713_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="733" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0-tRfR_jyndVy82Nk8J1sV8UuPmhPH_c95o9-OSX1h6jnZFzhiH4fauiFV25buwlySBwq2KP-4zLq5er15fMHa39Aqkk8qcuweXjF99YAVcKEvEf-KaewaTMaoaQJ14lH6A4KXoNksemV/s400/shutterstock_791444713_CROP.jpg" width="400" /></a></div>
</div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , sans-serif;"><b>2. Plant-Based</b> </span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Another consistent
trend and one that’s unlikely to be going anywhere soon, plant-based presents
opportunities for everyone in the food industry.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Snacking in
particular is a key sub-driver for the plant-based trend (previously a top 5
trend in its own right) with most consumers not only wanting to snack more
frequently, but wanting to snack better and include more veggies. Convenience plays
a big part here, specifically for young consumers.<o:p></o:p></span><br />
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEudI6WlEV2dRU5ZsWf2DSO8AXz3k-1f0W59ZBEa-WwqugWrCr65k34HZkOGEokdkE-bXYzaueWvz76g-k0KW0-Wfmf7UyGYfULMndOtzxOxRBWCpt0azIumF66seeJDbgIA9rD7XIY9n/s1600/shutterstock_722718082_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEudI6WlEV2dRU5ZsWf2DSO8AXz3k-1f0W59ZBEa-WwqugWrCr65k34HZkOGEokdkE-bXYzaueWvz76g-k0KW0-Wfmf7UyGYfULMndOtzxOxRBWCpt0azIumF66seeJDbgIA9rD7XIY9n/s400/shutterstock_722718082_CROP.jpg" width="400" /></a></div>
</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Advances in
technology are also helping drive this trend, with many fruits, vegetables and
legumes now being used in previously unthinkable formats - the proliferation of
‘healthier’ alternatives to chips is a key example, with chickpeas, lentils and
peas increasingly being used in place of potatoes.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b>3. Good Carbs, Bad
Carbs</b></span><br />
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">With the ketogenic diet currently a media focus
and a recent survey revealing that 25% of Australians are avoiding carbs(1), the
low-carb diet is still very much on our radar. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">In recent years though, the message has been one
of balance rather than exclusion, with ‘quality’ carbohydrates being shown as
an essential part of a healthy diet. This has led to the evolution of the idea
of ‘good’ and ‘bad’ carbs, the former generally including whole grains,
vegetables and fruits and the latter consisting of refined carbohydrates like
biscuits, doughnuts and other 'non-whole grain' grain foods.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgveiT0FaA3BTyzconCIpjaiUm99UHSjXq3mbPKvfVXHWxJyDKpzCbyXPpuah6BPKUSucGx_BpCmJv8sgdS8Fuw5yWoc1jMdo9u-4J261VUPHIzhi5M0Qlf3Ysj2HMbuTUb9SdAGOYlAKz_/s1600/shutterstock_1202336755_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgveiT0FaA3BTyzconCIpjaiUm99UHSjXq3mbPKvfVXHWxJyDKpzCbyXPpuah6BPKUSucGx_BpCmJv8sgdS8Fuw5yWoc1jMdo9u-4J261VUPHIzhi5M0Qlf3Ysj2HMbuTUb9SdAGOYlAKz_/s400/shutterstock_1202336755_CROP.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">While there is undoubtedly a way to go on
general perception of carbohydrates, for now both the public and the media are
moving in the right direction with a focus on ‘quality’ carbs. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Find out more on the merits of carbs in a
balanced diet </span><a href="http://bit.ly/2o0FQra"><span style="color: orange; font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">here</span></a><span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: orange;">
</span>and how carbs can assist with sports performance </span><a href="http://bit.ly/2QE1gZ2"><span style="color: orange; font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">here</span></a><span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">.
Plus our hot topic on the Ketogenic Diet delves into the pros and cons of this
controversial diet - read more </span><a href="http://bit.ly/2JSDhCn"><span style="color: orange; font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">here</span></a><span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b>4. Authenticity and Provenance</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">The trend for product provenance has been growing
at a steady rate for the last few years, and is now just beginning to take off
as many mainstream consumers buy into the trend. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Several factors have helped push this trend, perhaps
one of the most important being a move back towards a more traditional style of
eating for younger consumers. Generation X and Millennials particularly seek a point
of difference in their food. <o:p></o:p></span><br />
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rqzQY8kfdRkAkqEekOWJfsuM6PBkkRQzinJUeDeCmGyTp12ev58XjhqV-9ZeC7pzTDsMXkOUODuJRC1nXUEL6BuZ0q4ZsG30DDqwD9Sw2ebs5jPxQH6oIVDpNIdKAC5CbVl-dg7YhXA0/s1600/shutterstock_682444984_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rqzQY8kfdRkAkqEekOWJfsuM6PBkkRQzinJUeDeCmGyTp12ev58XjhqV-9ZeC7pzTDsMXkOUODuJRC1nXUEL6BuZ0q4ZsG30DDqwD9Sw2ebs5jPxQH6oIVDpNIdKAC5CbVl-dg7YhXA0/s400/shutterstock_682444984_CROP.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Industry has also taken a big step in promoting
these products with the realisation that products with a story offer more to many consumers and help to foster connections between people and industry.
The popularity of sourdough bread is a prime example of the provenance trend making
an everyday product exceptional. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">To find out more about other current trends like <span style="color: orange;"><a href="http://bit.ly/2cVxwHf"><span style="color: orange;">Snacking</span></a> </span>and the <a href="http://bit.ly/2Hpu3uY"><span style="color: orange;">New Nordic Diet</span></a>, simply search our blog!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">References</span></div>
<div class="MsoNormal">
<span style="font-family: "calibri light" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">1. New Nutrition Business. 2018. 10 Key Trends in Food, Nutrition and Health 2019.</span></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-16412430866743005192018-11-16T12:48:00.000+11:002020-01-09T15:40:06.008+11:00Do you take the time to breakfast?<i>by Kathleen Alleaume</i><br />
<br />
You've heard it before and you’ll hear it
again: breakfast is <i>the</i> most
important meal of the day – and it’s good to see that message is really sinking
in.<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">A new study of Australian breakfast habits
showed that just over 80 per cent (81%) eat breakfast every day. Very few
respondents (3%) never ate breakfast, but of those who did (1),
the main reason being that they were not hungry in the morning<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Why
is breakfast important?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN-US">Breakfast is important for several reasons.
Eating a meal in the morning provides necessary fuel for your body and
brain. It can also help stabilise blood sugar and insulin levels, which in
turn regulates appetite, meaning we are less likely to be hungry and mindlessly
snack throughout the day. For children, eating breakfast has been positively
associated with brain function, cognition and academic achievement (2)</span><span lang="EN-US" style="background: white; color: black; font-family: "open sans" , "serif"; font-size: 11.5pt;">.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXjQ7tbcoa-COzn2WWbvC6Yxrvy12cNGl0ha9E4sen9BtW0ykcEejMW2H7P7czH4R7y4Lrv3s2uPipgAjNJqaep7DBkFnoPDW356WMQCRUBRViueDFgdtyzAyUM4KsCXQ-O6OdJK9hbTFS/s1600/Homemade+Beans+on+Toast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXjQ7tbcoa-COzn2WWbvC6Yxrvy12cNGl0ha9E4sen9BtW0ykcEejMW2H7P7czH4R7y4Lrv3s2uPipgAjNJqaep7DBkFnoPDW356WMQCRUBRViueDFgdtyzAyUM4KsCXQ-O6OdJK9hbTFS/s320/Homemade+Beans+on+Toast.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"></b></div>
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US">So what makes a nutritious breakfast?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN-US">For the most nutritious start to the day, aim to
choose foods from each of the <b style="mso-bidi-font-weight: normal;">five
food groups</b>: fruits and/or vegetables, whole grains, protein foods and
dairy. The <b>first step</b> is to choose quality carbohydrates, such as whole grains
(e.g. rolled oats, buckwheat, quinoa), whole grain breads, high fibre breakfast
biscuits, whole fruits and vegetables. These foods dish up a healthy dose of
fibre to keep hunger at bay help and aid digestion and provide longer lasting fuel. </span><br />
<span lang="EN-US"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRYoEsD14XTCExlX9vqrqk_YNrJ_2RXjCf6pH5jgWmldGAl13QxdqPEhGZhcD0HSaf54Imjh1AtMGL4MOfnXCYktv1Cy5AddM2KLuMCBiyLOU97DP0bTcNOTvH7RVGAFDAK4NCordd6bLF/s1600/shutterstock_569224354_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRYoEsD14XTCExlX9vqrqk_YNrJ_2RXjCf6pH5jgWmldGAl13QxdqPEhGZhcD0HSaf54Imjh1AtMGL4MOfnXCYktv1Cy5AddM2KLuMCBiyLOU97DP0bTcNOTvH7RVGAFDAK4NCordd6bLF/s320/shutterstock_569224354_CROP.jpg" width="320" /></a></div>
<span lang="EN-US"><br /></span>
<span lang="EN-US"><b>Step two,</b> combine your carbs with a serve of protein from foods like yoghurt,
eggs, nuts and seeds or legumes. These foods help to promote satiety (feeling
full) and ease blood sugar fluctuations, and also contain other nutrients like calcium
and heart healthy fats. <o:p></o:p></span></div>
<div style="line-height: 13.55pt; vertical-align: baseline;">
<br />
<b style="text-align: center;"></b></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3xuh5tLAjU9BCXIexWgF6YCMuIkDCzNYyyGj0fBiK7J2E3TlTsewcMiFJ_IqiDoLxENlboxlQeAahxAJKAUfrX4t70D0c4F7Sq83vg8ftMjjyVy39NeBhq2JDzsjSw1FdD0ABisPbLrNb/s1600/shutterstock_1154184895_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3xuh5tLAjU9BCXIexWgF6YCMuIkDCzNYyyGj0fBiK7J2E3TlTsewcMiFJ_IqiDoLxENlboxlQeAahxAJKAUfrX4t70D0c4F7Sq83vg8ftMjjyVy39NeBhq2JDzsjSw1FdD0ABisPbLrNb/s320/shutterstock_1154184895_CROP.jpg" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><span style="font-weight: 400;">The </span>final step<span style="font-weight: 400;"> is to choose a variety of fruit or vegetables for added fibre, antioxidants, as well a small amount of healthy fats, such avocado.</span></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><span style="font-weight: 400;"><br /></span></span></b>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US">Get
your day off to a great start with these nutritious breakfast ideas!</span></b></div>
<div class="MsoNormal">
<br />
<ul>
<li>High fibre smoothie; use a combination of fruit
or vegetables with milk or yoghurt, rolled oats and nut butters</li>
<li>Boiled eggs with whole grain toast</li>
<li><span lang="EN-US">Porridge or cooked <a href="http://bit.ly/2TeAIz9" target="_blank">quinoa parfait</a> w</span><span lang="EN-US">ith yoghurt and fruit</span></li>
<li>Slice of whole grain toast with baked beans
and spinach and/or mushrooms</li>
<li><span lang="EN-US">Whole grain toast with smashed avocado and
feta and a sprinkle of lupin </span><span lang="EN-US">flakes</span></li>
<li>High fibre breakfast biscuit with milk and
banana</li>
<li><span lang="EN-US">Buckwheat or <a href="http://bit.ly/2B5RzNs" target="_blank">lentil pancakes</a> </span><span lang="EN-US">with fresh fruit and ricotta cheese</span></li>
</ul>
</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVwWVHHVVqTlzFAwQqOgLtbXqKg1dE_wbJkXegqhGGMiRRthcitRPsy8Ji4rI0acIMmmnsW8ZLgYFCau42D66db-q9k0soWEQrREpx_Ot5Ev0Vg_fAyn_pgVGAoccKJ49hEbPSJr2_fMha/s1600/shutterstock_1157987365_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVwWVHHVVqTlzFAwQqOgLtbXqKg1dE_wbJkXegqhGGMiRRthcitRPsy8Ji4rI0acIMmmnsW8ZLgYFCau42D66db-q9k0soWEQrREpx_Ot5Ev0Vg_fAyn_pgVGAoccKJ49hEbPSJr2_fMha/s320/shutterstock_1157987365_CROP.jpg" width="320" /></a></div>
<br /></div>
<div style="line-height: 13.55pt; vertical-align: baseline;">
Or for more inspiration, take a look at GLNCs delicious breakfast recipes <a href="http://bit.ly/2DDgV7O" target="_blank">here</a>.</div>
<div style="line-height: 13.55pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><i><a href="http://www.therightbalance.com.au/">Kathleen
Alleaume</a> is a nutrition and exercise scientist who is passionate about making
sense of the conflicting health buzz. </i><o:p></o:p></span><br />
<span lang="EN-US"><i><b><br /></b></i></span>
<span lang="EN-US"><b>References</b></span><br />
<br />
<ol>
<li>Grains & Legumes Nutrition Council. 2018. Do you take the time to break-fast? Australian <span style="font-family: "open sans" , serif; font-size: 14.6667px; text-indent: -24px;">Breakfast Survey. Unpublished.</span></li>
<li>Hoyland A, Dye L, Lawton
CL. A systematic review of the effect of breakfast on the cognitive performance
of children and adolescents. Nutrition Research Reviews 2009; 22: 220-243.</li>
</ol>
</div>
<div style="mso-element: footnote-list;">
<div id="ftn1" style="mso-element: footnote;">
<div class="MsoFootnoteText">
<br /></div>
</div>
</div>
<div style="mso-element: comment-list;">
<div style="mso-element: comment;">
<div class="msocomtxt" id="_com_4" language="JavaScript">
<!--[if !supportAnnotations]--></div>
<!--[endif]--></div>
</div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-79857331579302584542018-10-08T12:10:00.001+11:002020-01-09T15:41:21.955+11:00Got mylk? Our new audit shines light on the growing plant-based milk category <br />
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">The trend for plant-based foods is bigger than ever,
with vegan, vegetarian and flexitarian diets all gaining popularity alongside
the increasing importance of a sustainable food future. One category that’s
seeing record growth is plant-based milk - with the global plant-based milk market expected to surpass
$16bn later this year. Traditionally occupying the top spot in non-dairy
milks, soy is now facing increasing competition from a number of other nut,
grain and legume milks. So what’s new in the Australian milk category? </span></div>
<div class="MsoNormal" style="line-height: 150%;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1foUMVCdffRDTLWOSg0-UqolP0xYIyeM0zThGmp5S_lfxh4ZKLqY-BNjXr68miCvhc7g_i2otnRg6hglUjgsHgboqHvsIqpmgYNArJHIF0GA413lyio9niHYxjTSIyz9pE0MZ3cYyLRk5/s1600/shutterstock_1155599860_CROP.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1foUMVCdffRDTLWOSg0-UqolP0xYIyeM0zThGmp5S_lfxh4ZKLqY-BNjXr68miCvhc7g_i2otnRg6hglUjgsHgboqHvsIqpmgYNArJHIF0GA413lyio9niHYxjTSIyz9pE0MZ3cYyLRk5/s200/shutterstock_1155599860_CROP.jpg" width="200" /></a><span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">Our new audit has revealed category growth of a staggering 58% in number of
products in the last two years, but </span><span style="font-family: "calibri light" , sans-serif;">Australians </span><span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">buying plant-based ‘mylks’ should be aware that not all products are nutritionally equal.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">We captured 112 products on shelf in the four major
supermarkets, including nut milks, grain milks (oat, rice), legume milks
(soy, pea), coconut milks and mixes, whilst also reviewing all on-pack nutrition
information. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">Since our last plant-based milk audit in 2016, the number
of coconut milk products has more than doubled with 220% growth, nut milks have
increased by 90% and even the well-established legume milk category has grown by
36%. But compared to dairy milk, the Grains & Legumes Nutrition Council’s Nutrition Manager Felicity Curtain said
some plant-based milks don’t stack up nutritionally, with many falling short on
valuable calcium and protein.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">“30% of products did not mention calcium on-pack,
suggesting they weren’t fortified with the important mineral. While those that
were fortified had consistent amounts, it highlights the importance of checking
labels to be confident in the choice you’re making.” <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
</div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">According to Accredited Practising Dietitian Joel
Feren, achieving equivalence in terms of calcium content should be a focus for
industry. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsQnNV1v0ksIJtxLuS8uc5TlTr-F-n_GLff-rn5nPEm2GQnP0GJFExrZj8K0jFPsiOWKTeOLVnbTS6OcufeKMCbTOyWvYBdHueHzPpDoKnzPQSw5N-lioLo5VrBu_kDY5shlyPbhTQWrC/s1600/shutterstock_622079969_CROP.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="542" data-original-width="1000" height="108" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsQnNV1v0ksIJtxLuS8uc5TlTr-F-n_GLff-rn5nPEm2GQnP0GJFExrZj8K0jFPsiOWKTeOLVnbTS6OcufeKMCbTOyWvYBdHueHzPpDoKnzPQSw5N-lioLo5VrBu_kDY5shlyPbhTQWrC/s200/shutterstock_622079969_CROP.jpg" width="200" /></a><span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">“Encouraging dairy alternatives to include calcium
makes sense to consumers, who expect it to be in a product that is replacing
calcium-rich cow’s milk”.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">When it came to protein, legume milks like soy were
the only plant-based milk that were consistently comparable to dairy milk, with
around 3g protein per 100ml – up to three times more than that found in nut,
grain and coconut milks. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">Few Australians fall short on protein however, so
it’s possible to enjoy a variety of plant-based milks as part of a healthy,
balanced diet.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">“Having so many options is great for those avoiding
dairy milks but knowing what to look for is key to making a healthy choice and
for plant-based milks, that’s generally calcium and protein.”<o:p></o:p></span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;"><br /></span>
<br />
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , "sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi;">With so much choice in plant-based milks, it can be
difficult knowing what to look for if you need to avoid dairy. So check out our
tips for choosing the best plant-based milk for you…<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
</div>
<ul>
<li><span style="font-family: "calibri light" , sans-serif; text-indent: -18pt;">If you need to replace dairy milk, then look out for
products fortified with calcium and protein on pack.</span> </li>
<li><span style="font-family: "calibri light" , sans-serif; text-indent: -18pt;">Aim for at least
200mg of calcium per serve and at least 5g of protein per serve.</span></li>
<li><span style="font-family: "calibri light" , sans-serif; text-indent: -18pt;">Choose mostly non-flavoured milk alternatives to
reduce intake of free sugars from beverages. </span></li>
</ul>
</div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "calibri light" , sans-serif;"><i>We run rolling audits of a range of grain and legume foods on shelf in the four
major Australian supermarkets (Coles, Woolworths, IGA, ALDI), revisiting major
categories biennially - for more details visit our website <a href="http://bit.ly/2PgU0BX" target="_blank">here</a>. Stay tuned for the results of our next audit on Breakfast Cereals!</i></span></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-13045430250882716102018-09-20T13:19:00.002+10:002020-01-09T15:40:44.423+11:00Enjoying legumes on a low FODMAP diet<br />
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><i><b>by Chloe McLeod</b></i></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Enjoying legumes on a low FODMAP diet can be
a challenge, but the good news is that it is possible! </span><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">But firstly, what are FODMAPs?</span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">FODMAP stands for Fermentable
Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are all
different types of carbohydrates. These types of carbohydrate are poorly absorbed or digested for some.
When these are poorly absorbed, increased water may be drawn into the gut,
which results in diarrhoea for some people. For others, the carbohydrates
travel to the large intestine where they are fermented by bacteria, which then
produces gas. This gas can lead to additional symptoms of IBS including
bloating, constipation, flatulence, pain and nausea.</span><span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFG_g9RLYLdmldkOwuM6hunXjmmaR-pHh9yFgEPIFdpaZD2weY55IQJHY5YEetcpLEkO7QqVAE7wNfElttNbj32ZzgjNkK8G-UEFmpQBTiERQoDtgVe3DxSHK0R9bUTaXXp-hK3w1xRZMZ/s1600/shutterstock_1156509631_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFG_g9RLYLdmldkOwuM6hunXjmmaR-pHh9yFgEPIFdpaZD2weY55IQJHY5YEetcpLEkO7QqVAE7wNfElttNbj32ZzgjNkK8G-UEFmpQBTiERQoDtgVe3DxSHK0R9bUTaXXp-hK3w1xRZMZ/s400/shutterstock_1156509631_CROP.jpg" width="400" /></a></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Many legumes are high FODMAP, with the
galacto-oligosaccharide (GOS) found in legumes being one of the FODMAPs that
people even without IBS don’t tolerate well. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">The key reason to include legumes is fibre.
When starting a low FODMAP diet, fibre intake is one of the first things that
can start to drop. Legumes are a rich source of prebiotic fibres. These fibres
are the ones that provide fuel for the healthy bacteria in your gut, with
avoidance showing there may end up being a change in your gut bacteria, and not
necessarily for the better! <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">But how on earth do you include legumes in
your diet when following a low FODMAP diet, and still keep your symptoms in
check? Especially when the bloating and wind that develops as a result of the
legumes fermenting in your gut can be uncomfortable and downright embarrassing.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmuTNLT4y7sLbP3BrTJzr2Nwpb1NL63MD0KuCCVvPlcjU0e98kvsSW1_TxKZMdgEDVyLmnlYAmlpVW_2uWGom5N4zaC50Cofw1Mr4h3K4jZcxj76sIh8KzMpUMOFMwLU31fKF38FEpUDtr/s1600/shutterstock_397048723.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmuTNLT4y7sLbP3BrTJzr2Nwpb1NL63MD0KuCCVvPlcjU0e98kvsSW1_TxKZMdgEDVyLmnlYAmlpVW_2uWGom5N4zaC50Cofw1Mr4h3K4jZcxj76sIh8KzMpUMOFMwLU31fKF38FEpUDtr/s400/shutterstock_397048723.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Check out my tips for including legumes
whilst following a low FODMAP diet!<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b>- </b><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Look at how
they’ve been prepared. Canned legumes are much better tolerated than dried
legumes, due to having a lower FODMAP content. Canned lentils are safe at 1/2
cup, whilst butter beans and chickpeas are low FODMAP at 1/4 cup. Keep in mind
that if you choose dried over canned, it is likely the same portion won’t be tolerated
if you are sensitive to GOS.</span><br />
<span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "symbol"; font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b>- </b><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Start
small: if you know you don’t tolerate legumes well, start small and infrequent
and build up over time. Have you ever noticed that people who regularly eat
legumes seem to tolerate them better? This is due to the gut getting better at
digesting the prebiotic-rich fibres with regular consumption. Maybe try 1-2
tablespoons of one of the options mentioned below and work up from there every
few days.</span><br />
<span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><br /></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "symbol"; font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b>- </b><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Remember
that portions add up: whilst having 1/4 cup canned chickpeas is likely to be
ok, if other GOS rich foods are added in, you may be more likely to experience symptoms.
Instead, bulk out your meal with whole grains that are low in FODMAPs, for
example brown rice, quinoa or millet.</span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7XY0Lw1bsXRtzjOhOagtUArmAmYEKF6J_RxcSaBtILGDTTK6jKzVoxX2VK9fBAdUD9vmmqtLyxWl4ZBqTDPfBS10687JA7CAhA3jrMAL-U0__5jLZFVP22iJP4db0KQ8v9l0fieU2l_R/s1600/shutterstock_391986271.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7XY0Lw1bsXRtzjOhOagtUArmAmYEKF6J_RxcSaBtILGDTTK6jKzVoxX2VK9fBAdUD9vmmqtLyxWl4ZBqTDPfBS10687JA7CAhA3jrMAL-U0__5jLZFVP22iJP4db0KQ8v9l0fieU2l_R/s400/shutterstock_391986271.jpg" width="400" /></a></div>
<br />
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">So now you know what to look out for, how
can you still include legumes as a regular part of your diet, even when
sticking to low FODMAP options?<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -18.0pt;">
<span style="text-indent: -18pt;">1 <b>- </b></span><span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Canned legumes are one of the easiest ways
to incorporate legumes into your diet, as they’ve already been cooked! Used in
the quantities above, they’re so versatile and will work added straight into a
salad or add texture to a sauce or casserole if cooking. Why not try adding
into spaghetti sauce, or including in a spinach salad with some feta and orange
slices. Just remember to drain and rinse canned legumes prior to use.</span><br />
<span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><br /></span>
<span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><b style="font-family: "Times New Roman"; font-size: medium;">-</b> </span><b style="text-indent: -18pt;">- </b><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Sprouted mung beans: find these in the
fridge in the vegetable section in your
local shops. The perfect addition to up the nutrient density of your salads, and
mung beans are low FODMAP at 2/3 cup! Try incorporating these into your chicken
and quinoa salad for some crunch, or top your favourite baked vegetable dish.</span><br />
<span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><br /></span>
<span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;"><b style="font-family: "Times New Roman"; font-size: medium;">-</b> </span><b style="text-indent: -18pt;">- </b><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">Dried red and green lentils: dried lentils
require a little more prep, and will take some time to cook prior to being
ready to eat. Keep these to 1/4 cup serve of cooked lentils – they’re a
fabulous addition to curries and soups! Try mixing coconut milk, zucchini and
chicken along with red lentils to make a delicious creamy curry and serve with
brown rice.</span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKenhys5nkcXb-FFs-mmhnJtMD-doBnrcZ_CE-4jDTnXdtEMZPdyx9CPcJ3-a-khVflepsmzaZwpl313ePzwTdBQJtYUby-DcqOPUu9tQP_gmHh3x2tN0Co-NZkso4JhWOARuLc2mXRIAj/s1600/shutterstock_354917318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="662" data-original-width="1000" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKenhys5nkcXb-FFs-mmhnJtMD-doBnrcZ_CE-4jDTnXdtEMZPdyx9CPcJ3-a-khVflepsmzaZwpl313ePzwTdBQJtYUby-DcqOPUu9tQP_gmHh3x2tN0Co-NZkso4JhWOARuLc2mXRIAj/s400/shutterstock_354917318.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">So however you incorporate legumes, remember you can still
enjoy them as part of a balanced low FODMAP diet. Take a look at our recipe for low FODMAP <a href="http://bit.ly/2eAif06" target="_blank">Lentil Nut Burgers.</a><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 7.5pt;">
<span style="color: #545454; font-family: "calibri" , "sans-serif"; font-size: x-small;">Chloe is a Sydney based
dietitian who works closely with individuals and companies, develops recipes
and writes about nutrition to help individuals and the wider population to
optimise their health through elite nutrition. Chloe particularly specialises
in the areas of food intolerance, sports nutrition and nutrition for arthritis
and autoimmune conditions.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 7.5pt;">
<span style="font-size: x-small;"><span style="color: #545454; font-family: "calibri" , "sans-serif";">She developed and runs
the online course </span><a href="http://www.fodmapchallenge.com/"><span style="color: black; font-family: "calibri" , "sans-serif";">The FODMAP Challenge</span></a><span style="color: #545454; font-family: "calibri" , "sans-serif";">, and provides individual
nutrition services for both face to face and online consultations, and co-owns
nutrition consultancy business, </span><a href="http://www.healthandperformancecollective.com/"><span style="font-family: "calibri" , "sans-serif";">Health &
Performance Collective</span></a><span style="color: #545454; font-family: "calibri" , "sans-serif";">. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none;">
<br /></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-81368181014597939732018-07-29T17:14:00.003+10:002020-01-09T15:42:02.955+11:00What’s all the hype about seitan?<br />
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif; font-size: 10pt;">With flexitarian and
vegan diets booming in 2018, there’s no shortage of plant-based proteins on
offer, but have you heard of seitan? Read on to discover more about this
devilish-sounding plant-based alternative, and decide whether you should give
it a go…</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Seitain: what actually is it?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Seitan (pronounced ‘say-tan’), is a product made of
the protein found in breads and cereals, called <i style="mso-bidi-font-style: normal;">gluten</i>. It’s produced by washing a wheat flour dough with water
until the starch is removed, leaving only the elastic, meaty-textured gluten,
which has led to other names like <b style="mso-bidi-font-weight: normal;">wheat
meat</b>, <b style="mso-bidi-font-weight: normal;">wheat protein</b> or <b style="mso-bidi-font-weight: normal;">wheat gluten. </b>Although it’s been
gaining more attention recently, seitan has actually been around for centuries,
dating back as early as the 6<sup>th</sup> Century in Asian countries like
China. It’s been adopted as a plant-based form of protein for people who follow
meat-free diets, and is similar to tofu and tempeh – although these soy-based
proteins lack the meat-like texture that seitan has.</span></div>
<div class="MsoNormal">
<br /></div>
<table border="0" cellpadding="0" cellspacing="0" class="PlainTable3" style="border-collapse: collapse; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1;">
<td style="border-bottom: solid #7F7F7F 1.0pt; border: none; mso-border-bottom-alt: solid #7F7F7F .5pt; mso-border-bottom-themecolor: text1; mso-border-bottom-themecolor: text1; mso-border-bottom-themetint: 128; mso-border-bottom-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 517;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Per 100g serving<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #7F7F7F 1.0pt; border: none; mso-border-bottom-alt: solid #7F7F7F .5pt; mso-border-bottom-themecolor: text1; mso-border-bottom-themecolor: text1; mso-border-bottom-themetint: 128; mso-border-bottom-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal" style="mso-yfti-cnfc: 1;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Firm Tofu<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #7F7F7F 1.0pt; border: none; mso-border-bottom-alt: solid #7F7F7F .5pt; mso-border-bottom-themecolor: text1; mso-border-bottom-themecolor: text1; mso-border-bottom-themetint: 128; mso-border-bottom-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 1;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Tempeh<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #7F7F7F 1.0pt; border: none; mso-border-bottom-alt: solid #7F7F7F .5pt; mso-border-bottom-themecolor: text1; mso-border-bottom-themecolor: text1; mso-border-bottom-themetint: 128; mso-border-bottom-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 1;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Seitan<o:p></o:p></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 0;">
<td style="background: #F2F2F2; border-right: solid #7F7F7F 1.0pt; border: none; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Kilojoule (kJ)<o:p></o:p></span></b></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">270<o:p></o:p></span></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">850<o:p></o:p></span></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">441<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-right: solid #7F7F7F 1.0pt; border: none; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Protein (G)<o:p></o:p></span></b></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">9<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">20<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">21<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 8.55pt; mso-yfti-irow: 2;">
<td style="background: #F2F2F2; border-right: solid #7F7F7F 1.0pt; border: none; height: 8.55pt; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">FAt (g)<o:p></o:p></span></b></div>
</td>
<td style="background: #F2F2F2; height: 8.55pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">4<o:p></o:p></span></div>
</td>
<td style="background: #F2F2F2; height: 8.55pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">7<o:p></o:p></span></div>
</td>
<td style="background: #F2F2F2; height: 8.55pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">1<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-right: solid #7F7F7F 1.0pt; border: none; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Carbohydrate (g)<o:p></o:p></span></b></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">2<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">14<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">4<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background: #F2F2F2; border-right: solid #7F7F7F 1.0pt; border: none; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Fibre (g)<o:p></o:p></span></b></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<br /></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">11<o:p></o:p></span></div>
</td>
<td style="background: #F2F2F2; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">1<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-right: solid #7F7F7F 1.0pt; border: none; mso-border-right-alt: solid #7F7F7F .5pt; mso-border-right-themecolor: text1; mso-border-right-themecolor: text1; mso-border-right-themetint: 128; mso-border-right-themetint: 128; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="201"><div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; text-transform: uppercase;">Sodium (mg)<o:p></o:p></span></b></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 104.7pt;" valign="top" width="175"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">24<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">9<o:p></o:p></span></div>
</td>
<td style="padding: 0cm 5.4pt 0cm 5.4pt; width: 112.65pt;" valign="top" width="188"><div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">450<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Jenny Sugar (2011), Meat Alternatives Explained: Tofu,
Tempeh, and Seitan. <i style="mso-bidi-font-style: normal;">Popsugar.com<o:p></o:p></i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">What are the pros?<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">High in protein, low in kilojoules <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Plant-based source of protein which can mimic the
taste of meat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Soy-free meat substitute for those with soy allergies<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">What are the cons?<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Not suitable for those with gluten-sensitivities or
coeliac disease<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Doesn’t absorb much flavour<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">High amounts of sodium (salt) in the packaged product<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Seitan is hard to source unlike other vegetarian
protein alternatives meaning you may have to venture to a specialty vegetarian
“butcher”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Where does it fit in the Australian Dietary Guidelines?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Seitan is protein-rich, so falls into the ‘meat and
alternatives’ group of the </span><span lang="EN-US"><a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and"><span lang="EN-AU" style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Australian Dietary Guidelines</span></a></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">. The guidelines
suggest including between 1 – 3 serves of this food group per day, where 1
serve is equal to 2 large eggs, 1 cup cooked or canned legumes/beans, palm
sized lean beef, one small can of fish or about 1/3 cup of seitan.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">But if it’s a plant-based meat alternative you’re
after, seitan just doesn’t stack up when compared with grains and legumes. They
may not be the first foods that comes to mind for protein, but </span><span lang="EN-US"><a href="https://www.glnc.org.au/wp-content/uploads/2017/11/Bread-Audit-Category-Fact-Sheet-2017-CONSUMER.pdf"><span lang="EN-AU" style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">GLNC’s 2017 bread audit</span></a></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> found 1 in 5
wholemeal sliced breads were a ‘good source’ of protein (at least 10g per
serve), and legumes are known for being one of the most </span><span lang="EN-US"><a href="https://www.glnc.org.au/legumes/legumes-nutrition/protein-foods-cost-comparison/"><span lang="EN-AU" style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">cost-effective protein choices</span></a></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> available.
And while seitan packs a punch when it comes to protein, it lacks other goodies
like vitamins and minerals, fibre, and phytonutrients that are found naturally
in grains and legumes. On top of that, legumes double as a serve of vegetables,
so it’s a win-win! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Back to Seitan… What’s the bottom line?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">If you have a committed meat eater in your family, seitan
may be the way to convince them to eat more plant-based foods with a taste,
texture and appearance similar to animal based protein. But nutritionally boasting
little other than protein, seitan falls behind other meat-free choices, so
choosing options like tofu, tempeh, legumes and whole grains may be a better
bet to boost your health. After some recipe inspiration? Take a look at our </span><span lang="EN-US"><a href="https://www.glnc.org.au/recipes/"><span lang="EN-AU" style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">recipe page</span></a></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">, featuring plenty of grain and
legume options!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Terri Maister is a
student Dietitian and began her final year of study at GLNC on a placement
program in January 2018. She has experience in multiple areas of Dietetics
including clinical paediatrics, food service management and community public
health. Terri is determined to explore the diverse role of a Dietitian and help
make important changes in the population and is due to graduate with a Bachelor
of Nutrition and Dietetics (Honours) in November 2018.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Connect with Terri through: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span lang="EN-US">Instagram: </span><span lang="EN-US"><a href="mailto:terrimaister95@gmail.com">@Terri Maister</a></span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Twitter:
@TerriMaister<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">LinkedIn: Terri
Maister<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">References:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span lang="EN-US" style="color: black;">1. NHMRC. Australian
Dietary Guidelines. 2013.</span><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">2. Go Grains Health
& Nutrition. <i>The Grains and Legumes Health Report</i>. Go Grains
Health & Nutrition Ltd. 2010.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="EN-US" style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">3. NHMRC. <i style="mso-bidi-font-style: normal;">Eat for Health Serve Sizes</i>. 2015<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span lang="EN-US" style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">4. Dr Axe – Food is
Medicine. <i style="mso-bidi-font-style: normal;">Is Seitan Healthy? The Pro’s,
Cons + Alternatives. </i>2017 <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span lang="EN-US" style="color: black;">5. Pop Sugar.</span><span lang="EN-US"> </span><i style="mso-bidi-font-style: normal;">Meat
Alternatives Explained: Tofu, Tempeh, and Seitan</i>. Jenny Sugar. 2011.<span lang="EN-US" style="color: black;"><o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-4566675405598412082018-07-22T23:36:00.001+10:002020-01-09T15:42:26.149+11:003 reasons you should be making homemade soup this winter<br />
<div class="MsoNormal">
<span style="font-family: "calibri" , sans-serif; font-size: 11pt;">As the weather
starts to cool down, there are few things more nourishing than warming up with delicious comfort food, like a big bowl of homemade soup. Not only is soup
a quick, easy and healthy dinner solution, it's easily reheated for a wholesome
lunch the next day - often tasting even better! Or simply freeze your leftovers for up to a few months - it’s the ultimate cheap and nutritious frozen meal.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Here are 3
reasons why you should make soup part of your weekly routine this winter:</span><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">1. Homemade
soup can be a balanced ‘one-pot’ meal</span></b><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Gone are the days
of having a one or two veg soup as an entrée to the main course. These
days, exciting and balanced soup recipes <u>are</u> the main course, one that
will ensure you're getting a variety of food groups and nutrients in one
meal! Don’t be afraid to experiment with different whole grains and legumes to mix things up –
quinoa, barley, rice, beans, chickpeas, lentils and peas – these all add
important nutrients to your soup, add variety and help keep you full. Several
studies also show that eating soup is associated with higher diet quality and
lower body weight (1). <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirQh7RCg1iTXN7QeijrqS8gQnxpP1sCU5H7126_Vt-lKj6mX7kn4rgHR90K6b2b1WGsaRpPzHv7pKmi20JwyYpwlmMInV4ATTVCDlieCQMinE69pnak_XOO9yur3mDhis-FBHoVBUjtoDu/s1600/shutterstock_1103111162_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="687" data-original-width="1000" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirQh7RCg1iTXN7QeijrqS8gQnxpP1sCU5H7126_Vt-lKj6mX7kn4rgHR90K6b2b1WGsaRpPzHv7pKmi20JwyYpwlmMInV4ATTVCDlieCQMinE69pnak_XOO9yur3mDhis-FBHoVBUjtoDu/s400/shutterstock_1103111162_CROP.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">2. Soup is
cheap, quick and easy to make</span></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Most soup recipes
make 4-6 serves, and are easily stored in the fridge or freezer. Additionally,
when you compare the cost of ingredients against the number of meals you get
out of the pot, soup works out to be an extremely economical option! Most soups
are also low on prep and cooking time – just chop up your veggies, throw in a
mix of herbs, spices, grains, legumes or lean meats, then leave to simmer. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglNH8VPn_7qpBuOmbVmR_Z8ZZTqG83gf1QGNm4L4IEIqi39aQW33QpBsRQx0mcJgnI_rpMU1IsdJ0dULjvIEn98xE970NDnldyULNLJCpZXGAerA3ZUm0THZH7970zhDkoitlLjYAVJ-bm/s1600/shutterstock_1080333461_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglNH8VPn_7qpBuOmbVmR_Z8ZZTqG83gf1QGNm4L4IEIqi39aQW33QpBsRQx0mcJgnI_rpMU1IsdJ0dULjvIEn98xE970NDnldyULNLJCpZXGAerA3ZUm0THZH7970zhDkoitlLjYAVJ-bm/s400/shutterstock_1080333461_CROP.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">3. Soup is the
ultimate staple for meal-prepping</span></b></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span>
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Homemade soup is
an obvious choice when meal-prepping for the week, due to its versatility with
storage and reheating. You’ll be the envy of your co-workers when you have a
chicken, barley and vegetable soup to pop in the microwave at lunchtime. Coming
home from a long day in the office, with hungry kids in tow, there’s nothing
better than having a freezer full of rich tomato and cannellini bean soup to throw
on the stove and reheat. You know you’re consuming a healthy, nutritious and
warming meal in the time it takes to come to the boil – just toast a few slices
of wholemeal or whole grain bread and you’re set.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Get creative,
experiment, and mix and match to get the most out of your soup this winter! <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg950IVJvB0GqlZ7KETvYEHBWMuYgowC1wewlYHaLEFNaC1_FGgpmLbG9YUx_JNfKim7wrH1ZAmNjOG3ofce4cMMx-IgccF01aZLb1yo9T6bSVHegvIVD-oUJsodrBXsMxbaA2nkruCaTIy/s1600/shutterstock_1098276146_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="649" data-original-width="1000" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg950IVJvB0GqlZ7KETvYEHBWMuYgowC1wewlYHaLEFNaC1_FGgpmLbG9YUx_JNfKim7wrH1ZAmNjOG3ofce4cMMx-IgccF01aZLb1yo9T6bSVHegvIVD-oUJsodrBXsMxbaA2nkruCaTIy/s400/shutterstock_1098276146_CROP.jpg" width="400" /></a></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Quick tips on making your soup super healthy:</span></b><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><o:p></o:p></span><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Choose low salt/sodium stock</span><span lang="EN-US" style="font-size: 11.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Experiment with plant-based sources of protein such as tofu, beans,
eggs or lentils</span><span lang="EN-US" style="font-size: 11.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Skip the cream – thicken with milk, yoghurt, sweet potato, pureed white
beans or beaten eggs </span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">- Add f</span><span style="font-family: "calibri" , sans-serif; font-size: 11pt; text-indent: -18pt;">lavour with fresh herbs and spices</span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Cook with lean meats such as chicken, turkey, fish or seafood</span><br />
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11pt;">Take a look at our recipe collection <a href="http://bit.ly/2LsviiR" target="_blank">here </a>for more great soup inspiration!</span></span><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">Reference</span></b></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt;">(1) Zhu Y and
Hollis JH, Soup consumption is associated with a lower dietary energy density
and a better diet quality in US adults. <i style="mso-bidi-font-style: normal;">Br
J Nutr.</i> 2014 Apr 28;111(8):1474-80<o:p></o:p></span></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-39715399840246599142018-05-21T14:11:00.002+10:002020-01-09T15:43:16.124+11:00Do it like the Danes this Whole Grain Week!<span style="font-family: "calibri light" , sans-serif;">In
Australia, Nordic nations are best known for their chilly climate, flat-pack
furniture, and addictive TV crime shows, but why not their whole grain habits? This
<a href="http://bit.ly/2JmpXFI" target="_blank">Whole Grain Week</a>, we’re encouraging you to eat like the Danish – who enjoy </span><span style="font-family: "calibri light" , sans-serif;">more than three times
the amount of whole grain than most Aussies!</span><br />
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Whole
Grain Week (18-24 June) is all about spreading the word on how important whole
grain foods are in our diet, and inspiring Australians to make simple swaps for
big health benefits.<o:p></o:p></span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Whole
grain foods like brown rice, pasta, oats, and wholemeal bread are packed with
nutrition, and there’s good evidence that people who eat them regularly are
less likely to develop heart disease, type 2 diabetes, even bowel cancer.</span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxtKc2Rudzbu7rOMAQoM9BjEb_e4bXjSYF7mick0hnwtJugcgUv7K7gmkOKbV-7rOdHMeotlXCrwyy6lPUcjqStyWropRidIbs45_FEJR0TvKto1NaeWMceopW-mRyOgXWIJQsYJtQxaG3/s1600/Whole+Grain+Week_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1400" data-original-width="1400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxtKc2Rudzbu7rOMAQoM9BjEb_e4bXjSYF7mick0hnwtJugcgUv7K7gmkOKbV-7rOdHMeotlXCrwyy6lPUcjqStyWropRidIbs45_FEJR0TvKto1NaeWMceopW-mRyOgXWIJQsYJtQxaG3/s400/Whole+Grain+Week_CROP.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
</div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">But
unfortunately few Australians eat enough; 59% of us choose refined grains,
eating an average of just <o:p></o:p></span><span style="font-family: "calibri light" , sans-serif;">21g whole grain per day – less than half the recommended 48g Daily Target Intake.</span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">The
‘New Nordic Diet,’ is one of the latest diets where </span><span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">w</span><span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">hole
grain foods feature heavily - think rye bread, oats, and barley, so it will come
as no surprise that Danes devour an average of 63 grams of whole grain each day
– trebling the Aussie effort! <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">Most
of us know whole grain foods are full of fibre, but Accredited Practising
Dietitians Alex Parker and Anna Debenham from The Biting Truth say there’s
actually much more to it. “Whole grains are little nutrition powerhouses,
delivering more than 26 nutrients, like vitamins, minerals, fibre, even
antioxidants.”</span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXq2sg6ZbnG9Xr3mc4uyWswwSxSHQGvDheiijU-JyE5Aihc9lcblDKp-TkhWpGQj_eN47Z4yF0u7FDgEXlV3jensaGPW341k3VUb2zVAu29YuzAvTr7SEtb31clKMWvUO7hAmMwkjDWw2B/s1600/oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXq2sg6ZbnG9Xr3mc4uyWswwSxSHQGvDheiijU-JyE5Aihc9lcblDKp-TkhWpGQj_eN47Z4yF0u7FDgEXlV3jensaGPW341k3VUb2zVAu29YuzAvTr7SEtb31clKMWvUO7hAmMwkjDWw2B/s400/oats.jpg" width="400" /></a></div>
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">So
why don’t we eat more whole grain? For many Australians, it comes down to the
extra time it may take to cook whole grains, as well as simply being in the
habit of choosing refined grains like white bread, rice, and pasta. So how can
you enjoy the health benefits of eating more, without compromising on taste or
time? Themis Chryssidis and Callum Hann, from Sprout Cooking School say a bit
of prior planning is key:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">“Many
whole grain varieties actually only take an average of just 4 minutes longer to
cook than white varieties. But you can cut cooking time further by soaking
grains like freekeh or brown rice overnight, or for a few hours in advance. You
could also cook a big batch of whole grains on a free afternoon and freeze
individual portions in snap-lock bags or containers – ready to throw in your
lunch bag or defrost for dinner!” says Themis, an Accredited Practising
Dietitian.</span><br />
<br />
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqb_xfUjPMc64Xl9ovBfYCcCiOab2rPiUUI3htAqcCxPHyKFieklfPoboLFMt4PiptICUA8MDnGt2Q0zOzci4ri-pULV6krFIMlwahgmnDSCs-3PG_NYUouCAsfqDbqcYuLeaTPRJwIDYg/s1600/shutterstock_682444984_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqb_xfUjPMc64Xl9ovBfYCcCiOab2rPiUUI3htAqcCxPHyKFieklfPoboLFMt4PiptICUA8MDnGt2Q0zOzci4ri-pULV6krFIMlwahgmnDSCs-3PG_NYUouCAsfqDbqcYuLeaTPRJwIDYg/s400/shutterstock_682444984_CROP.jpg" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
</div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">The
duo also suggest checking out the expanding grains section in the supermarket,
which is bursting with convenient microwaveable products and interesting new
varieties – think quinoa/rice mixes, wild rice and every colour rice you can
imagine - red, black, purple, barley, teff, amaranth, buckwheat and many more. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;">So why not try a few </span><span style="font-family: "calibri light" , sans-serif;">simple swaps </span><span style="font-family: "calibri light" , sans-serif;">this Whole Grain Week to boost your health, without compromising on taste or time. Check out our </span><a href="http://bit.ly/2GJGIZ0" style="font-family: "calibri light", sans-serif;" target="_blank">handy ready reckoner</a><span style="font-family: "calibri light" , sans-serif;"> to see how you can reach your 48g every day!</span><br />
<span style="font-family: "calibri light" , "sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-latin;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4MKof3QgFJr34_-SCmLHQ41LCVVFBNbfavHz5hQ9dA4piNY4bwAZ1Y2TwTrKTyOUNCjgykldszsEPGDzptFMDO1YOtVElXT4iA1JfDhcAcJs1FFn2VVjuT2QtJ6_oAycha7Q77Zays7m/s1600/48g+Target.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="846" data-original-width="1127" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4MKof3QgFJr34_-SCmLHQ41LCVVFBNbfavHz5hQ9dA4piNY4bwAZ1Y2TwTrKTyOUNCjgykldszsEPGDzptFMDO1YOtVElXT4iA1JfDhcAcJs1FFn2VVjuT2QtJ6_oAycha7Q77Zays7m/s400/48g+Target.png" width="400" /></a></div>
</div>
<div class="MsoNormal" style="line-height: normal;">
<div class="MsoListParagraphCxSpFirst" style="line-height: normal;">
<span style="background-color: white; font-family: "calibri light" , sans-serif;"><b>The Biting Truth’s top three whole grain nutrition
benefits!</b></span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif;"><b><br /></b></span>
<span style="background-color: white; font-family: "calibri light" , sans-serif;">1. </span><span style="font-family: "calibri light" , sans-serif;">Eating whole
grains protects our health in the long-term, against things like cardiovascular
disease, type 2 diabetes, and bowel cancer. </span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span>
<span style="font-family: "calibri light" , sans-serif;">2. </span><span style="font-family: "calibri light" , sans-serif;">Choosing
whole grain foods may help with weight maintenance: people who eat whole grains
regularly are likely to have a healthy weight and waist circumference.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span>
<span style="font-family: "calibri light" , sans-serif;">3. </span><span style="font-family: "calibri light" , sans-serif;">They’re
great for our gut: the fibre in whole grains ‘feeds’ our good gut bacteria,
which may improve our health in other ways – controlling our appetite, reducing
inflammation, and boosting immunity. </span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJaC5AOGM2J-KAYEb5YeVDduJ5HcWSFblpZ8F2Lw1_r1hTlSF87jk_Prc7gPlKxNJGpc5_BW0ngivnoG17A6V4k9Q60EKH4Lld6WFLbwuEfQdXweQqQuQe2qT82w1TKwIBLdHnbK09w9N/s1600/Porridge+Banana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJaC5AOGM2J-KAYEb5YeVDduJ5HcWSFblpZ8F2Lw1_r1hTlSF87jk_Prc7gPlKxNJGpc5_BW0ngivnoG17A6V4k9Q60EKH4Lld6WFLbwuEfQdXweQqQuQe2qT82w1TKwIBLdHnbK09w9N/s400/Porridge+Banana.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div style="mso-element: comment-list;">
<!--[if !supportAnnotations]-->
<br />
<div style="mso-element: comment;">
<div class="msocomtxt" id="_com_1" language="JavaScript">
<b><span style="font-family: "calibri light" , sans-serif; text-indent: -18pt;"><span style="background-color: white;">Try these delicious recipes to help you </span></span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">hit your whole grain target!</span></b><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;"><br /></span>
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">These delicious </span><a href="http://bit.ly/2mH61Vb" style="font-family: "Calibri Light", sans-serif; text-indent: -18pt;" target="_blank">Baked Oats</a><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">are a breakfast the whole family will love.</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">Enjoy a classic for lunch with an</span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><a href="http://bit.ly/2kqHZdt" style="font-family: "Calibri Light", sans-serif; text-indent: -18pt;" target="_blank">Egg & Lettuce Sandwich</a><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;"> </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">on wholemeal bread.</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">- </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -18pt;">Make a batch of these <span style="color: blue;"><a href="http://bit.ly/2emnwnE" target="_blank"><span style="color: #0b5394;">Corn & Zucchini Muffins</span></a> </span>to tide you over for </span><span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">morning or afternoon tea!</span><br />
<span style="background-color: white; font-family: "calibri light" , sans-serif; text-indent: -24px;">- </span><span style="font-family: "calibri light" , sans-serif;">For dinner, this </span><a href="http://bit.ly/2dphZQd" style="font-family: "Calibri Light", sans-serif;" target="_blank">Freekeh, Lentil & Bean Salad</a><span style="font-family: "calibri light" , sans-serif;"> makes a great stand-alone or side dish with fish.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span>
<span style="font-family: "calibri light" , sans-serif;">For more information on Whole Grain Week or to find out how you can help spread the whole grain message, visit our website <a href="http://bit.ly/2JmpXFI" target="_blank">here</a>.</span><br />
<span style="font-family: "calibri light" , sans-serif;"><br /></span>
<br />
<div class="MsoNormal">
<br /></div>
</div>
</div>
</div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-91298352902068034482018-03-13T12:44:00.000+11:002020-01-09T15:43:59.066+11:00What’s all the fuss about the New Nordic Diet?<br />
<div class="MsoNormal">
Almost every week we see a new diet being touted as the next
big thing. Few diets come out on top, but the New Nordic Diet (New Nordic Diet)
is up there along with its close cousin, the Mediterranean diet. We’ve taken a
closer look at just why it’s meant to be so good for us… <o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Firstly, where does the New Nordic Diet come from?</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The New Nordic Diet shares its roots with the traditional
Nordic way of eating and was created in 2004 as a collaboration between the
Nordic Council for Ministers and the acclaimed Copenhagen restaurant NOMA, to
celebrate the simplicity of the Nordic style of eating. It’s based around
seasonal, regional food with a particular focus on health, sustainability and
flavour and ties in with several key food trends for 2018 and beyond, including
the recent focus on plant-based foods.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>So what do I eat on the New Nordic Diet?</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The New Nordic Diet is often described as a ‘cooler
temperature’ take on the Mediterranean diet, which is widely considered to be the
best diet for preventing heart disease. It features plenty of fruit and
vegetables - think berries, cabbage, root vegetables and beans, as well as peas
and lentils, potatoes, herbs, mushrooms, nuts and whole grains like barley,
oats and rye. Lean meat and fish is eaten occasionally with a focus on quality
- all these elements are similar to the Mediterranean diet, with one key
difference; followers of the New Nordic Diet use canola oil instead of the traditionally Mediterranean olive
oil.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6Y__-1yQTdnnkG8xwuevENgpQ7zMIYzn0er8Vn8GVRsmExx5FO1PFkFWqsIr3Ee-GdfFMw4ijxsw4BnYFibO9N8VZ9RiHPiC98Brznen-yUuRJ6TfjloqqV4cPkJku-_5laB3FlFEEhm/s1600/shutterstock_376924012_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6Y__-1yQTdnnkG8xwuevENgpQ7zMIYzn0er8Vn8GVRsmExx5FO1PFkFWqsIr3Ee-GdfFMw4ijxsw4BnYFibO9N8VZ9RiHPiC98Brznen-yUuRJ6TfjloqqV4cPkJku-_5laB3FlFEEhm/s320/shutterstock_376924012_CROP.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Why is it good for me?</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The core elements of the New Nordic Diet help to promote
good overall health, alongside providing protection against being overweight,
suffering from obesity and a range of other diet related diseases. <o:p></o:p></div>
<div class="MsoNormal">
Research on the New Nordic Diet and weight management shows
that people who closely followed the New Nordic Diet lost more weight<sup>1</sup>
and also gained less post-study<sup>2</sup>, compared to those following an average diet - which included
refined grains, meat, dairy, confectionary and smaller amounts of low fibre
fruit and veggies. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additionally, another study showed that the New Nordic Diet can
improve cardiovascular risk factors including blood lipids, insulin and blood
pressure<sup>3</sup>. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whilst data on the New Nordic Diet is limited so far,
research is showing that sticking to a mostly plant-based diet and eating
quality carbohydrates and whole grains, can help protect our overall health. Here’s
how to eat New Nordic style for the day…</div>
<div class="MsoNormal">
</div>
<ul>
<li>S<span style="text-indent: -18pt;">tart your day with a bowl of oats and berries</span></li>
<li>Switch your lunchtime sandwich bread to a wholemeal
rye version</li>
<li>Choose whole grain crispbreads and pea hummus
for an afternoon snack</li>
<li>Mix up your grains and try cooked barley with
salmon for dinner instead of rice</li>
</ul>
<div class="MsoNormal">
Interested in adding more whole grains and legumes to your
day? Visit our <a href="https://www.glnc.org.au/recipes/">recipe section</a>
for delicious foodie inspiration.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMB9VDd5XXPFdnOBOLyXNRHnv4xHnAhfrOrrb8waV-UpdVEWscFdtA_8txVccm2Ce5v8lr8Vugrk_kJ2AxzbVXZAZVBIQ4gjHE_0aGPCqSyFnDQRortZwokxNw_uLlQ8Y2y5v0v8WSnrXK/s1600/shutterstock_531978250_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="681" data-original-width="1000" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMB9VDd5XXPFdnOBOLyXNRHnv4xHnAhfrOrrb8waV-UpdVEWscFdtA_8txVccm2Ce5v8lr8Vugrk_kJ2AxzbVXZAZVBIQ4gjHE_0aGPCqSyFnDQRortZwokxNw_uLlQ8Y2y5v0v8WSnrXK/s320/shutterstock_531978250_CROP.jpg" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">References</b><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; text-indent: -18pt;"> </span></div>
<div class="MsoNormal">
</div>
<ol>
<li>Poulsen SK., Due A., Jordy AB., et al. (2014).
Health effect of the New Nordic Diet in adults with increased waist
circumference: a 6-mo randomised controlled trial. Am J Clin Nutr. 99:1, 35-45.
Accessed from: <span style="color: windowtext; text-indent: -18pt;"><a href="http://ajcn.nutrition.org/content/99/1/35.long" style="text-indent: -18pt;">http://ajcn.nutrition.org/content/99/1/35.long</a></span><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; text-indent: -18pt;"> </span></li>
<li>Poulson SK., C rone C., Astrup A., Larsen TM.
(2015). Long-term adherence to the New Nordic Diet and the effects on body
weight, anthropometry and blood pressure: a 12-month follow-up study. Eur J
Nutr. 54:1. 67-76. Accessed from: <span style="color: windowtext; text-indent: -18pt;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/24664189" style="text-indent: -18pt;">https://www.ncbi.nlm.nih.gov/pubmed/24664189</a></span></li>
<li>Adamsson V., Reumark A., Fredriksson I-B. et al.
(2010). Effects of a healthy Nordic diet on cardiovascular risk factors in
hypercholesterolaemic subjects: a randomised controlled trial (NORDIET). J
Intern Med. 269 150-9. Accessed from: http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2010.02290.x/full</li>
</ol>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<br /></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-31513485836648230372018-01-30T14:31:00.000+11:002020-01-09T15:44:59.365+11:00Australia Pacific Conference on Clinical Nutrition Wrap-Up <div class="MsoNormal">
In late November last year the team from GLNC headed to
Adelaide for the 10<sup>th</sup> Asia Pacific Conference on Clinical Nutrition
(APCCN). With the theme ‘Nutrition Solutions for a Changing World,’ APCCN brought
together nutrition scientists from across the globe to share the
latest in nutrition research. Read on for a wrap-up of the key themes from
APCCN:</div>
<div class="MsoNormal">
</div>
<ul>
<li><b>The future of food: how can we contribute to a more sustainable food system?</b></li>
</ul>
<div class="MsoNormal">
Author and science communicator Julian Cribb opened the
first Plenary Session with a sobering reminder of the risks involved with the
modern day food system. Our population is growing at record rates, yet over-consumption
and current practices are straining both our health, and the environment. Cribb
noted over the next few decades, there is a need to grow more food to sustain
the growing population, but produced from less land, using less water. But it’s
not all bad news: Cribb’s presentation shared the endless opportunities and
areas for innovation in sustainable food systems – a shift to a more
plant-based diet, cultured meat and the use of food printers, and
‘Agritecture,’ the art of growing more food in urban environments, which can be
observed in major cities with sustainably built high-rises covered in greenery.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcB7CW0mbY1ZeiYb21mNMJyeCRIpQ4POh9kHP1nLszBDEgWzXId4Iqan-3HxPvvEJriefuBXYNdjGUgms9VxMYU69eioFrBFnZO4HgaHA0pNB1T_LJtiyhIEKZKCk4lekfD2RXBcOJhJd4/s1600/Farmers+Hands+%2526+Beans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcB7CW0mbY1ZeiYb21mNMJyeCRIpQ4POh9kHP1nLszBDEgWzXId4Iqan-3HxPvvEJriefuBXYNdjGUgms9VxMYU69eioFrBFnZO4HgaHA0pNB1T_LJtiyhIEKZKCk4lekfD2RXBcOJhJd4/s200/Farmers+Hands+%2526+Beans.jpg" width="200" /></a></div>
<div class="MsoNormal">
</div>
<ul>
<li><b>The microbiome: a
trend that’s here to stay, but there’s so much more to learn!</b></li>
</ul>
<div class="MsoNormal">
Gut health made waves in 2017 for its links with health and
possible disease prevention, and a number of research presentations at APCCN
focused on how the microbiome can be altered through eating probiotic or
prebiotic foods. Associate Professor Melinda Coughlan from Monash University
shared interesting research around the potential for resistant starch to
protect against Chronic Kidney Disease in mice, by suppressing or reversing inflammation
from dietary AGEs, and decreasing changes in gut bacteria. But despite the
hype, there was a consensus that nutrition science is still in the early stages
of understanding how diet can affect gut health, so stay tuned!<o:p></o:p></div>
<div class="MsoNormal">
</div>
<ul>
<li><b>Food innovations and
new product development: high-amylose wheat</b></li>
</ul>
<div class="MsoNormal">
Dr Anthony Bird from CSIRO presented research on a <span style="color: orange;"><a href="https://www.csiro.au/en/News/News-releases/2017/Wheat-a-kick-in-the-guts-for-fighting-diseases" target="_blank"><span style="color: orange;">newly developed strain of wheat</span></a> </span>which is high in amylose and looks set to become
a useful functional food ingredient. With ten times the amount of resistant
starch than ordinary wheat, the newly developed high-amylose wheat can be
milled into flour and used in food products as normal. This means people could
benefit from the digestive and chronic disease protection resistant starch
offers, without drastically changing or increasing the foods they eat.</div>
<ul>
<li><b>Whole grain: where we're falling short</b></li>
</ul>
<div class="MsoNormal">
GLNC General Manager Dr Sara Grafenauer also presented research
findings from GLNC, alongside the University of Wollongong: ‘The whole grain gap: comparing intakes to
recommendations.’ The study found that from a nationally representative sample
of Australians, <b>only 30% met the 48g Daily Target Intake</b> of whole grains, so
are missing out on the known health benefits. Find out more about the whole
grain DTI<span style="color: orange;"> </span><o:p></o:p><a href="http://bit.ly/2E1Orlp"><span style="color: orange;">here.</span></a> </div>
<div class="MsoNormal">
<span style="color: orange;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxoKOUcHqjVGoIW9PllKzjDzxDgXo2ESiiSiyOzPr_hNblav2F0ycIuCao5rZWbJzFDEoYnpDQVMoWlIOwi74BlG7T7_1pBh31mfhvi_1W32rEwu8pJUq1kPQU5nwKFUuQsgugjwNeZ6vt/s1600/APCCN+Image_CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="660" data-original-width="1115" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxoKOUcHqjVGoIW9PllKzjDzxDgXo2ESiiSiyOzPr_hNblav2F0ycIuCao5rZWbJzFDEoYnpDQVMoWlIOwi74BlG7T7_1pBh31mfhvi_1W32rEwu8pJUq1kPQU5nwKFUuQsgugjwNeZ6vt/s400/APCCN+Image_CROP.jpg" width="400" /></a></div>
<div class="MsoNormal">
<span style="color: orange;"><br /></span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-84679539106665741982018-01-25T10:42:00.003+11:002020-01-09T15:45:37.592+11:004 Steps to Creating the Ultimate Sandwich!<div class="MsoNormal">
<span style="font-family: "times" , serif;"><b><i>by Lisa Sengul</i></b></span><br />
<span style="font-family: "times" , serif;"><br /></span>
<span style="font-family: "times" , serif;">It’s
that time of year again when the kids are headed back to school and it’s easy
to feel overwhelmed with the thought of so many lunches to prepare. We’ve got
your back this new school year - creating a nutritionally balanced lunchbox doesn’t
have to be so stressful. Take a step in the right direction by making your kids
a wholesome sandwich! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP7JC9Gk7jkLieLaoyfLyFqSODqnc13ICdlBiDTiuqvJkpqy8mIj7D23oVjdSbiY65ANKyMdLaLyTD7Ihgukt4fFoJup7zgw7W8HKoYhNDzpSOziJ8ymNKLU2KXcXb7xg74Qsb-81ApLmQ/s1600/shutterstock_292804361+CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP7JC9Gk7jkLieLaoyfLyFqSODqnc13ICdlBiDTiuqvJkpqy8mIj7D23oVjdSbiY65ANKyMdLaLyTD7Ihgukt4fFoJup7zgw7W8HKoYhNDzpSOziJ8ymNKLU2KXcXb7xg74Qsb-81ApLmQ/s320/shutterstock_292804361+CROP.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "times" , serif;"><i>Did you know bread contains
vital nutrients such as fibre, B-group vitamins, folate, thiamine, zinc,
vitamin E and antioxidants? So it’s the perfect vehicle for creating a
nutritious, portable lunch.</i></span></div>
<div style="text-align: center;">
<span style="font-family: "times" , serif;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">If you’re
lacking inspiration when it comes to packing school lunches, simply follow our
4 easy steps to creating the ultimate portable lunch…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><b><span style="font-family: "times" , serif;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span></span></b><span style="font-family: "times" , serif;"><b>Choose your base - </b>a well-constructed sandwich relies on a substantial
base! Whatever you choose to build your sandwich on, we recommend choosing
whole grain, wholemeal or high fibre varieties where possible. Whole grain and high fibre
foods can reduce our risk of developing Type 2 diabetes, heart disease and some cancers. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 18pt; text-align: center;">
<span style="font-family: "times" , serif;"><i>If you have a picky eater on your hands try using one
slice white and one slice wholemeal bread or use a high fibre white bread! </i><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><b><span style="font-family: "times" , serif;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span></b><!--[endif]--><span style="font-family: "times" , serif;"><b>Add flavour - </b>use your favourite spread like vegemite,
hummus or avocado to add a pop of flavour, colour and nutrients. Mix things up
and try this bright <a href="http://bit.ly/2duMBhJ">beetroot hummus</a>. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><b><span style="font-family: "times" , serif;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;"> </span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span></b><!--[endif]--><span style="font-family: "times" , serif;"><b>Add your veggies</b> <b>-</b> use a handful of salad or any other
raw or cooked vegetables you have at home. Don’t look past last night’s leftover
roast pumpkin or zucchini!<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><b><span style="font-family: "times" , serif;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--></b><span style="font-family: "times" , serif;"><b>Finally, choose your protein power - </b>quick and easy sources
of protein like cheese, tuna, boiled eggs or leftover roast meat are great for
sandwiches.<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<span style="font-family: "times" , serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "times" , serif;">Getting the kids involved...</span></b></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Now
that you’re ready to get creative, why not get the kids to help? A great way to
get younger kids involved and make lunchboxes fun is by cutting sandwiches into
shapes using cookie cutters! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Encourage your kids to get involved in lunchbox choices too - asking them to choose their fruit and veggies will help to reduce uneaten food at the end of the day.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsMnaAsPasb6KEQRcd1hVPa25DqeHDtM5fdYADQqbdROGsxgCdHAZMzn-aMB-_IZ3GsCyrxzrZjX-nJZF9abu86lLOdrQ3qdM3_Rcgy-kYGQW_DXWCyFQkQODI-9tAL-oDd75XJlKIbXCk/s1600/shutterstock_274752530CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsMnaAsPasb6KEQRcd1hVPa25DqeHDtM5fdYADQqbdROGsxgCdHAZMzn-aMB-_IZ3GsCyrxzrZjX-nJZF9abu86lLOdrQ3qdM3_Rcgy-kYGQW_DXWCyFQkQODI-9tAL-oDd75XJlKIbXCk/s320/shutterstock_274752530CROP.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle">
<b><span style="font-family: "times" , serif;">Top tips for avoiding soggy sandwiches</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 36.0pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "times" , serif;">Very lightly toast bread, just 1-2 minutes <o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "times" , serif;">Make sure lettuce
leaves, rocket and salads are nice and dry before assembling - use a paper towel
to remove most of the moisture<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "times" , serif;">Put condiments like
mayo in the middle of your sandwich, between meat or cheese</span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol";">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "times" , serif;">Use lettuce leaves as
a barrier - layer first so they are directly in contact with the bread<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;"><b>Still lacking inspiration?</b></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , serif;">Don’t worry, we’ve prepared a bunch of lunchbox sandwich, wrap and roll recipes that are sure to get your creative juices flowing. You can find all these and more on our <a href="http://bit.ly/2DGQuOf">website</a>. Check out our <a href="http://bit.ly/2G0UMyp">Mexican Bean Wrap</a> - it takes just 5 minutes to prepare and it’s a winner with the kids!</span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-65580545696173493612017-12-12T17:15:00.001+11:002020-01-09T15:46:36.105+11:00The Power of a Plant-Based Diet for a Healthy Gut <div class="MsoNormal" style="margin-bottom: 12.0pt;">
<i><b>by Anna Debenham & Alex Parker, The Biting Truth</b></i></div>
<div class="MsoNormal">
<span lang="EN">Tired of diets promising health wonders and miracle
cures that fail to eventuate? It’s time to say goodbye to the era of ‘low-everything’
diets and make room for the plant-based lifestyle! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">There is growing evidence of the powers of plant-based
diets (i.e. high in fibre, vitamins and minerals) on the health of your gut and
your whole body, as well as reducing our risk of developing Type 2 Diabetes and
Cardiovascular Disease by 20-25% <sup>1-6</sup>. Following a diet that looks
after your gut is imperative. After all, it’s where your food enters your body!
Your gut helps you absorb nutrients, keep your immune system strong and prevent
certain cancers. As well as your gut health, dietary fibre has profound impacts
on your mood, fatigue, stress, mental health, weight and skin. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">6 out of 10 Aussies are not eating enough
fibre, so most of us could benefit from adding a little more to our diet! If
you are worried that this might mean giving up meat, poultry, fish and dairy
foods, then rest assured you don’t have to become vegetarian or vegan to reap
the benefits of a plant-based diet! <o:p></o:p></span><br />
<span lang="EN"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH1XnYmJFALYwgxM_IK_Y4LLiEWVyWfm14SxZyZpW5O2Fgz8dOY1teFcgUcMCAmJjoVAWd1vz0j4YzvJscdLqzVpbz5L3XXcz7QBkstSlouktgEhifIFFbXYc15p-W_ERPQeiuAEYz19Lk/s1600/shutterstock_630689132+CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH1XnYmJFALYwgxM_IK_Y4LLiEWVyWfm14SxZyZpW5O2Fgz8dOY1teFcgUcMCAmJjoVAWd1vz0j4YzvJscdLqzVpbz5L3XXcz7QBkstSlouktgEhifIFFbXYc15p-W_ERPQeiuAEYz19Lk/s320/shutterstock_630689132+CROP.jpg" width="320" /></a></div>
</div>
<div class="MsoNormal">
<span lang="EN">Sounds like a winner? Let’s introduce you to this
golden way of eating:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 3.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 3.0pt;">
<i><span lang="EN" style="color: #ff9900; font-size: 16.0pt; line-height: 115%;">What is a plant-based
diet?</span></i><span lang="EN" style="font-size: 16.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">A plant-based diet is one that focuses on
including a variety of foods that are loaded with fibre - think fruits, vegetables,
legumes, whole grains, nuts and seeds. Getting enough fibre is important, but eating
a combination of different types of fibre is just as essential for good
digestive health.</span></div>
<ul>
<li>Soluble fibre: helps lower cholesterol and slow digestion. Eat more legumes, oats, barley, nuts, fruits and veggies. </li>
<li>Insoluble fibre: promotes regular bowel movements. Eat more whole grains, nuts, seeds, fruits and veggies.</li>
<li>Resistant starch: act as food for our healthy gut bacteria (potentially the most important type). Eat more legumes (lentils, beans), whole grains, potatoes and firm bananas.</li>
</ul>
<div class="MsoNormal" style="margin-bottom: 3.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 3.0pt;">
<i><span lang="EN" style="color: #ff9900; font-size: 16.0pt; line-height: 115%;">Good Sources of Dietary
Fibre<o:p></o:p></span></i></div>
<div class="MsoNormal">
<span lang="EN" style="color: #ff9900;">Legumes </span><span lang="EN">(chickpeas, red kidney beans, four
bean mix, lentils): <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Legumes contain a type of fibre called
‘prebiotic fibre’, which feed our good gut bacteria and produce short chain
fatty acids. Prebiotic fibre nourishes your intestinal cells and helps to push
along the all-important fibre through your gut. Legumes may cause you to feel
gassy, or bloated, but this is completely normal (did you know men fart on average
12 times a day and women 7 times). Start introducing legumes in small portions
and gradually increase over the next few weeks (and remember to drink plenty of
water to help push things along!). This way, you let your gut bacteria gradually
adjust to your high(er)-fibre diet without any surprising changes in your bowel
habits. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="color: #ff9900;">Grains </span><span lang="EN">(</span><span lang="EN">, oats,
barley, rye, whole grain bread, brown rice, bran): <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Cutting carbs has been shown to upset gut
flora, so the paleo diet is out and grains are back in! In particular, fibre
from grain foods has been shown to benefit our overall health, as they contain
polysaccharides which provide bulk and absorb water to promote normal bowel
movements. Many grains are also a good source of resistant starch (remember
this is the food for our gut bacteria).<o:p></o:p></span></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZrYoU9JXShX7Gg6IkrmDdhIgcFC61mPEWsiRWItaTDRCBmd12vcr0aCFQ4fTuUchvI4QzNW1Q8Lt9S0DuzQ8hoIraH7eyidDjjgtSYlhS_K7vYaOstPNr380bEAxn2r3Ufz3OVL4Xp0c/s1600/shutterstock_568570531.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="666" data-original-width="1000" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZrYoU9JXShX7Gg6IkrmDdhIgcFC61mPEWsiRWItaTDRCBmd12vcr0aCFQ4fTuUchvI4QzNW1Q8Lt9S0DuzQ8hoIraH7eyidDjjgtSYlhS_K7vYaOstPNr380bEAxn2r3Ufz3OVL4Xp0c/s200/shutterstock_568570531.jpg" width="200" /></a></div>
</div>
<div class="MsoNormal">
<span lang="EN" style="color: #ff9900;">Fruits and veg:<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Fruit and vegetables contain simple sugars
which draw water into the gut to assist movement of fibre and prevent
constipation. Rather than building your meals around protein try building them around
your vegetables. Then add your grains and or legumes, top with crunchy nuts or
seeds and finally add your meat, dairy, fish or eggs. <span style="color: #ff9900;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 3.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 3.0pt;">
<i><span lang="EN" style="color: #ff9900; font-size: 16.0pt; line-height: 115%;">Are you getting enough?<o:p></o:p></span></i></div>
<div class="MsoNormal">
<span lang="EN">A high fibre diet should give you a score of 4
or 5 on the Bristol Stool Chart. If yours is less than 4 then you may need more
fibre in your diet.<o:p></o:p></span></div>
<div class="MsoNormal">
<!--[if gte vml 1]><v:shape id="image2.gif" o:spid="_x0000_i1025"
type="#_x0000_t75" alt="Bristol stool chart bowel movement" style='width:225.6pt;
height:294pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\alocke\AppData\Local\Temp\msohtmlclip1\01\clip_image003.gif"
o:title="Bristol stool chart bowel movement"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span lang="EN"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 3.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 3.0pt;">
<i><span lang="EN" style="color: #ff9900; font-size: 16.0pt; line-height: 115%;">6 Ways to Boost Your Fibre<o:p></o:p></span></i></div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormalCxSpMiddle"><span lang="EN">In
your next spag bol or lasagna, swap 50% minced meat for 50% lentils, or
for black beans in your beef patties and meatballs.<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN">Mix up your
grains. Wheat is the most commonly eaten grain, but have you tried quinoa,
spelt, teff, barley, rye, amaranth, buckwheat, bulgur, millet or sorghum?
These will keep things interesting in your plant-based routine. <o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN">Choose whole
grain breads and cereals instead of refined varieties.<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN">Fill half
your plate with non-starchy veggies.<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN">Enjoy a
handful of nuts and seeds as a snack.<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN">Enjoy a
potato salad for a dose of resistant starch</span></li>
</ol>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkaYvyJK6h6jxf3KoD-0Fcv09v8-PuDVj7xoUotGLR2jaK2Y0RCyNqSeLmSOm6V-TsxiiFXz-910YM6L1LFDUhtxTasPpaF8xXtGKQUV7ab7QsvdKj7aK1uFBtuwc1albddkKOkqzsm9Xc/s1600/TBT+Chickpea+%2526+Sweet+Potato+Bowl+CROP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="666" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkaYvyJK6h6jxf3KoD-0Fcv09v8-PuDVj7xoUotGLR2jaK2Y0RCyNqSeLmSOm6V-TsxiiFXz-910YM6L1LFDUhtxTasPpaF8xXtGKQUV7ab7QsvdKj7aK1uFBtuwc1albddkKOkqzsm9Xc/s320/TBT+Chickpea+%2526+Sweet+Potato+Bowl+CROP.jpg" width="320" /></a></div>
<div>
</div>
<div class="MsoNormal" style="margin-bottom: 3.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 3.0pt;">
<i><span lang="EN" style="color: #ff9900; font-size: 16.0pt; line-height: 115%;">Summary<o:p></o:p></span></i></div>
<div class="MsoNormal">
<span lang="EN">We are huge advocates of plant-based eating,
as it encourages you to eat loads of fruits, vegetables, whole grains, legumes,
nuts and seeds – all while still allowing for meats and other animal products.
Following a plant based diet that is high in fibre is associated with improved
digestive health as well as other health benefits. The type of fibre matters, which
is why it’s important to enjoy variety (soluble, insoluble, resistant). <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN"><br /></span></div>
<div class="MsoNormal">
<span lang="EN"><br /></span></div>
<div class="MsoNormal">
<span lang="EN" style="font-size: x-small;"><b>References</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><br /></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="font-size: x-small;">1.McMacken M, Shah S. A plant-based diet for the prevention and
treatment of type 2 diabetes. Journal of Geriatric Cardiology : JGC.
2017;14(5):342-54.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="font-size: x-small;">2.Medina-RemÓn A, Kirwan R, Lamuela-Raventós RM, Estruch R. Dietary
Patterns and the Risk of Obesity, Type 2 Diabetes Mellitus, Cardiovascular
Diseases, Asthma, and Mental Health Problems. Critical reviews in food science
and nutrition. 2016:00-.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="font-size: x-small;">3.Shang X, Scott D, Hodge AM, English DR, Giles GG, Ebeling PR, et
al. Dietary protein intake and risk of type 2 diabetes: results from the
Melbourne Collaborative Cohort Study and a meta-analysis of prospective
studies. The American journal of clinical nutrition. 2016.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="font-size: x-small;">4.Melina V, Craig W, Levin S. Position of the Academy of Nutrition
and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and
Dietetics. 2016;116(12):1970-80.<o:p></o:p></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="font-size: x-small;">5.Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan
diets and multiple health outcomes: A systematic review with meta-analysis of
observational studies. Critical reviews in food science and nutrition.
2017;57(17):3640-9.</span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US"><span style="font-size: x-small;">6.Harland J, Garton L. An update of the evidence relating to
plant-based diets and cardiovascular disease, type 2 diabetes and overweight.
Nutrition Bulletin. 2016;41(4):323-38.</span><o:p></o:p></span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-71276094753423391452017-12-12T17:14:00.001+11:002020-01-09T15:57:13.471+11:0012 Ways to Enjoy Grains & Legumes this Festive Season!Along with the festive season comes the rush to fit in last minute jobs for the year, plus never-ending social catch ups. Not to mention the main event come Christmas Day! <br />
<br />
To keep you feeling full of energy and armed with some delicious foodie ideas for the holidays, we’ve put together our list of 12 ways with grains & legumes this festive season. <br />
<br />
<b>1. Summer smoothies for breakfast:</b> The jury is out over whether it really is the ‘most important meal,’ but there’s no doubt a healthy breakfast can set you up for a day of healthier eating. For warmer mornings, smoothies make the perfect quick and easy option. Give this <a href="https://www.glnc.org.au/recipes/breakfast-recipes/blueberry-cashew-breakfast-smoothie/">Blueberry & Cashew Smoothie</a> a try – by throwing one Weet-Bix in the blender you can get a third of your whole grain Daily Target Intake! <br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<b>2. Easy lunches: </b>Busy days mean little time to stop and put together a healthy lunch, so having a nutritious option pre-made and ready to go is the best way to nourish your body with little effort. Making a double-serve of dinner for leftovers is a smart move, as is meal-prepping when you have a bit of spare time. Made with eggs, wholemeal pasta, and veggies, this <a href="https://www.glnc.org.au/recipes/lunch-recipes/pasta-vegetable-frittata/">Pasta &</a><a href="https://www.glnc.org.au/recipes/lunch-recipes/pasta-vegetable-frittata/">Vegetable Frittata</a> is packed with protein and fibre to keep you going through the afternoon. Perfect for lunchboxes too!<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<b>3. Get your bake on: </b>Christmas time is synonymous with baking, so once you’ve whipped up the usual festive treats, try something a little different, like these <a href="https://www.glnc.org.au/recipes/snack-recipes/super-lentil-bites/">Super Lentil Bites</a>. Made with a mix of lentils and nuts, these little treats are packed with healthy fats and fibre and taste great. Better yet, they’ll be ready to eat in just 10 minutes!<br />
<br />
<b>4. Pimp your sandwich: </b>So much more than a school lunchbox staple! The humble sandwich is the ideal way to enjoy leftovers from big barbecues or lunches. Think ham off the bone or roast turkey slices with leftover salads, sandwiched between your favourite whole grain bread. Or try this delicious classic – <a href="http://bit.ly/2kqHZdt">egg lettuce</a>!<br />
<br />
<b>5. Different desserts: </b>You’ve heard of hummus, but how about dessert hummus? Although it might sound crazy, this sweet tasting dip is trending, and thanks to social media, finding recipe inspiration is only a few clicks away. All you need is a base of drained, rinsed chickpeas and a few other ingredients blended in the food processor. With options like chocolate chip peanut butter, snickerdoodle, chocolate, and apple pie, you’ll almost forget you’re still getting a serve of legumes in! Try cutting up a selection of fruit for dipping.<br />
<br />
<b>6. Summer BBQs: </b>Whether you’re hosting, or heading to a BBQ as a guest, coming up with a crowd-pleasing side-dish can be tricky. Give this <a href="https://www.glnc.org.au/recipes/legume-recipes/fresh-lentil-mango-quinoa/">Fresh Lentil, Mango & Quinoa Salad</a> a try and watch it disappear!<br />
<br />
<b>7. Meat-free meals: </b>Whether you’re mixing up the weekly menu with more plant-based meals, or are expecting vegetarian guests for lunch, there are endless options for meat-free recipes. Try experimenting with tofu, nuts and seeds, legumes like lentils or chickpeas, and different cheeses like haloumi and feta. A winner for summer BBQs are these <a href="https://www.glnc.org.au/recipes/dinner-recipes/stuffed-capsicums/">Stuffed Capsicums</a>, made with chickpeas, brown rice, pine nuts, and goats cheese or feta. <br />
<br />
<b>8. Make friends with salad:</b> If ever there’s a time to experiment with salads, it’s summer, when the temperature rises and your tastebuds crave fresh, crunchy meals. To make a really satisfying salad, there are a few elements to consider. First, start with a grainy base, like ½ cup cooked rice, quinoa, or freekeh. Next, add a mix of salad leaves and any other veggies you have on hand, as well as a protein source, like boiled eggs, nuts, your favourite cheese, tinned tuna, leftover roast chicken, or some legumes like cannellini or black beans. Finally, drizzle on a tasty dressing (a vinaigrette of olive oil, balsamic vinegar and mustard is a fail-safe), and you’re done! Or try out this fibre rich salad with <a href="http://bit.ly/2dphZQd">freekah, lentils and feta</a>! <br />
<br />
<b>9. Foodie gift ideas: </b>There’s nothing nicer than giving, or receiving handmade gifts. Whip up a big batch of festive spice granola or muesli and divide into jars finished off with a red ribbon – perfect for small last minute gifts. Use our base <a href="http://bit.ly/2l0YIJn">granola recipe</a> and get creative with your flavours by trying a mix of different spices and nuts to mix it up! <br />
<br />
<b>10. School holiday snacks: </b>Along with the Christmas holidays comes the long summer break for school kids. For days at home, keep a supply of cut-up fruit and veggies in the fridge, ready to pull out and serve with hummus or tzatziki dip when hunger calls. When you’re out on the go, use a cooler bag stocked with whole grain crackers and cheese, or snap-lock bags of air-popped popcorn. They’re always popular, plus around three crackers and ½ cup of popcorn offers one third of their Daily Target Intake for whole grains! Why not try this bright pink <a href="http://bit.ly/2duMBhJ">beetroot hummus</a> for a twist on traditional varieties the kids will love.<br />
<br />
<b>11. Road trip snacks: </b>For many of us, summer holidays mean long road trips – the perfect excuse for preparing a selection of delicious car snacks! And as the weather warms up, food safety is an important consideration, so keep your snacks to shelf-stable options that won’t spoil out of the fridge. Think snack or muesli bars, or make your own trail mix using different nuts, seeds and dried fruit combos! If you’re feeling adventurous why not try roasting your own <a href="http://bit.ly/2dwQxyA">chickpeas</a>… <br />
<br />
<b>12. Healthy nibbles: </b>No party platter is complete without at least one dip for veggie sticks and crackers, and the choice most of us agree on is hummus. But rather than grabbing some from the shops, impress your friends with a homemade version. You’ll be surprised at just how simple it is –this <a href="https://www.glnc.org.au/recipes/snack-recipes/classic-hummus/">Classic Hummus</a> has just 6 ingredients, and all you’ll need to whip it up is 10 minutes and a food processor!<br />
<br />
However you incorporate grains and legumes into your diet this festive season, make sure you have fun with your food and enjoy a happy holiday!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQMEEYVXpfRjw1vD34bkZNkbI4H0y7prq6j-sJ73xts_QxkUa4PjCE0s-7LUrco0LqXYh7hB0I4pCa4RBYTuj5bJ1n2Ovhv8oVrOZu6sNVOVjjFvk7VDPx1DiIQezR0w7ZUvUd9gXeinXP/s1600/shutterstock_314955350.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQMEEYVXpfRjw1vD34bkZNkbI4H0y7prq6j-sJ73xts_QxkUa4PjCE0s-7LUrco0LqXYh7hB0I4pCa4RBYTuj5bJ1n2Ovhv8oVrOZu6sNVOVjjFvk7VDPx1DiIQezR0w7ZUvUd9gXeinXP/s200/shutterstock_314955350.jpg" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1itRMOXUZDKU9exrwzgmg8gUimHVAeAJqfCKTXsTiCiwjrOiPhk0ijiTruixcm5QCXoZLNEhGmQ6J8Scnc2aunmMw4xB9QF9JpbdrwG0ZXC46D3B7limYu7xOX19uFW7IJhm2yCVEHexE/s1600/shutterstock_349303622.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1itRMOXUZDKU9exrwzgmg8gUimHVAeAJqfCKTXsTiCiwjrOiPhk0ijiTruixcm5QCXoZLNEhGmQ6J8Scnc2aunmMw4xB9QF9JpbdrwG0ZXC46D3B7limYu7xOX19uFW7IJhm2yCVEHexE/s200/shutterstock_349303622.jpg" width="200" /></a></div>
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-82341921946246187342017-11-30T17:33:00.000+11:002019-01-25T13:58:44.066+11:00Grains & legumes: what's trending in 2018?As another year draws to a close, we’ve been looking at key trends for 2018 – so what’s influencing innovation and driving consumer behaviour for the year to come?<br />
<br />
<div style="text-align: center;">
<i>“A key trend is a genuine growth opportunity. It’s a set of changes in consumer beliefs and behaviours, leading to a change in a market. It’s something on which a company can base its strategy to increase sales of existing products or create new products, to boost market share and profitability.”</i></div>
<br />
In the first of a series of trends reports, we’ve taken a look at two of 2018’s top trends (with more to come) and the opportunities they present for industry innovation!<br />
<div style="text-align: center;">
<br /></div>
<b>Number 1: Plant Based</b><br />
<br />
Plant based is one of the biggest trends right now and this wide reaching category is having an effect on nearly every other foodie trend out there. In 2017, plant based was the second biggest trend, having a considerable impact on innovation and product development. And during 2018, the lifestyle shift that’s driving plant based is the rise of the inclusive Flexitarian diet, not so much an increase in the number of people adopting a vegan diet as many people think. A Flexitarian is defined as.... <i>‘a person who has a primarily vegetarian diet but occasionally eats meat and/or fish.’ </i><br />
<br />
Emerging research is also helping to drive the prevalence of plant based eating with more and more evidence pointing to the many health benefits of eating mostly plant based, including up to a 25% lower risk of developing cardiovascular disease and type 2 diabetes and a lower frequency of obesity (1). Protein has a part to play here too with many consumers increasingly looking for alternatives to meat. In 2017, a massive 43% of Australians are strongly influenced by protein claims on pack (2).<br />
<br />
As a result, consumer demand, changing eating patterns and technological advances are pushing innovation. Legumes are now appearing in all sorts of traditional foods, including breakfast cereals, snack bars and pasta as well as new development with smoothies, savoury snacks and bliss balls. Whole grains feature here too, due to their many health benefits and links with the benefits of increased fibre consumption, cereal fibre in particular. Both categories are driving innovation here.<br />
<br />
So what's new within this space?<br />
<br />
<i>Plant based meat alternatives</i> - Gold & Green Foods latest product combines oats and beans to create their plant based meat alternative – Pulled Oats...<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9WyHyY7nf1YlZhtREYIQvdDVbi9ZJsNS1-UtQXuYu080tK3lOXf6mS4ghVx_H9c1lPSa8tcPWZEPGIP_pfDfCKXm7u6-P52dN4Y51vq9y4mJlCCyZhuz7x3hxsMxolQxYBxN4fBuVx2w/s1600/Picture1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="200" data-original-width="242" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9WyHyY7nf1YlZhtREYIQvdDVbi9ZJsNS1-UtQXuYu080tK3lOXf6mS4ghVx_H9c1lPSa8tcPWZEPGIP_pfDfCKXm7u6-P52dN4Y51vq9y4mJlCCyZhuz7x3hxsMxolQxYBxN4fBuVx2w/s200/Picture1.png" width="200" /></a><br />
<div style="text-align: left;">
<i>A focus on plant protein</i> - The Lupin Company’s Lupin Flakes are highly versatile and can be used in baking, added to breakfast cereals or porridge or used in plant based patties to add plant protein, texture and additional nutrients...</div>
</td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgobfnIgQfHxylWthyx6KFsXBgNIkAQgbDI2FWMORgRWf9kYnfaw8vBMeQIaGj59VnYX54N7WsIAPKF32no1u6Z_JMFdE-P_kSxYihPvCHJvGqGIcA6a_vqtLF9k7OjGaQyHSexgYCqF1n0/s1600/Picture2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="293" data-original-width="236" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgobfnIgQfHxylWthyx6KFsXBgNIkAQgbDI2FWMORgRWf9kYnfaw8vBMeQIaGj59VnYX54N7WsIAPKF32no1u6Z_JMFdE-P_kSxYihPvCHJvGqGIcA6a_vqtLF9k7OjGaQyHSexgYCqF1n0/s200/Picture2.png" width="161" /></a></td></tr>
<tr><td class="tr-caption"><div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: small;"><i>Reformulation to up the veggie/legume content of many traditionally grain based foods</i> - the bread market too is seeing diversification with Finnish bakery Fazer adding vegetable and legume purees to breads to create new and innovative offerings...</span></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="font-size: 12.8px; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhoWNIaKJMkoTNPB7suPVoPCqVZZd5YlErJQgAPEKF9GtTdaxm9wtt0lBVFJ4hHuR6373YOPHZrcj_f-e-QxUA1e1I5E6hNMe15ylbkupWTgiEU64HXZ7MjhtwaoWH5J9FNg67Sr7HFnv5/s1600/Picture3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="234" data-original-width="694" height="107" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhoWNIaKJMkoTNPB7suPVoPCqVZZd5YlErJQgAPEKF9GtTdaxm9wtt0lBVFJ4hHuR6373YOPHZrcj_f-e-QxUA1e1I5E6hNMe15ylbkupWTgiEU64HXZ7MjhtwaoWH5J9FNg67Sr7HFnv5/s320/Picture3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;"><br /></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
</td></tr>
</tbody></table>
Plant based is an exciting trend that's set to drive strategy within food for at least the next 5 years.<br />
<b><br /></b>
<b>Number 2: Snackification</b><br />
<b><br /></b>The next big trend for 2018, continuing on from 2017 and previous years, is the rise of the snack market. The younger generation is driving most of the growth within this trend, with millennials primarily looking to snack to tide them over between meals and increasingly replacing traditional sit down meals with a snack or two. And with 56% of us eating at least one snack every day (3), consumer demand is higher than it's ever been and is set to continue to grow. This change in the way we’re snacking, from between meal and on-the-go snacks to keep you going until your next meal to whole meals based on a selection of snacks, has prompted a change in consumer demand, with many of us now looking for healthy snacks instead of typically indulgent snack foods that have dominated this category in the past. This shift has ensured both whole grains and legumes are now featuring prominently within the many innovative new offerings available.<br />
<br />
Opportunities here are plenty, but where's the biggest potential gain?<br />
<br />
<i>Creation of premium products</i> - we’re increasingly willing to pay a premium for a great tasting snack that caters to our lifestyle and fulfils a genuine need. Good Thins crackers are a prime example with a range of different options for all (premium) tastes...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTgimMJIClr00mMBhQry8SMfRcEnI8fp6oVpWqdX9-VmX7pQ5qJdslHP2aoUVB846qJgiraEkbafTJ1153hmDgUaAju6FH5yUli4LIMVGgdCKFy6sKbEEENa1cfboKn4rdcWBDUCHq5vHp/s1600/Picture4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="545" data-original-width="441" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTgimMJIClr00mMBhQry8SMfRcEnI8fp6oVpWqdX9-VmX7pQ5qJdslHP2aoUVB846qJgiraEkbafTJ1153hmDgUaAju6FH5yUli4LIMVGgdCKFy6sKbEEENa1cfboKn4rdcWBDUCHq5vHp/s200/Picture4.png" width="161" /></a></div>
<br />
<i>Ever more innovative offerings</i> - Regrained Cereal Bars use leftover grains from the beer brewing process to create whole grain snacks...<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyx4lavbQ9Ss0FOVgsx4RM0ga7I2sEXubZ2W9JinpPbipIDvxUoOGiDAp_iVc2L0YdhstcIgqJpqs3vt5afxXgFTVyaKHibfp_MUYUAkXQA6sB47ZoAsVcboWUO02RfOEflFw30hCFXbo/s1600/Picture5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="527" data-original-width="268" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyx4lavbQ9Ss0FOVgsx4RM0ga7I2sEXubZ2W9JinpPbipIDvxUoOGiDAp_iVc2L0YdhstcIgqJpqs3vt5afxXgFTVyaKHibfp_MUYUAkXQA6sB47ZoAsVcboWUO02RfOEflFw30hCFXbo/s200/Picture5.png" width="101" /></a></div>
<i>There are no limits on innovation -</i> perhaps the biggest opportunity of all within this space<b> - </b>from meat to dairy to veggies, any category is open for disruption. Health and often a focus on protein drives new development, take Biena’s new chickpea snack for example, which combines a typically savoury food with chocolate to create an unusual but delicious snack option...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEiW0nm2XZEoeuvYEYuxnNq-eqmrBxPfMBIpSE9V8vZ7zy6A78KDG90wUbLliDSBtcGRc1-lfOf8OXqpgdhFL7zmKr2U_8mHe3o6BTgV7mNmMfdoz2eFzO6VBhyphenhyphenEAnvvG8dmWpEowKampA/s1600/Picture6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="430" data-original-width="330" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEiW0nm2XZEoeuvYEYuxnNq-eqmrBxPfMBIpSE9V8vZ7zy6A78KDG90wUbLliDSBtcGRc1-lfOf8OXqpgdhFL7zmKr2U_8mHe3o6BTgV7mNmMfdoz2eFzO6VBhyphenhyphenEAnvvG8dmWpEowKampA/s200/Picture6.png" width="153" /></a></div>
<br />
Manufacturers and retailers will continue to experiment with new trends to fulfill consumer demand and as we become more adventurous with our food and more of us become food explorers, the opportunities for ever more exciting options continues to grow.<br />
<b><i><br /></i></b>
To find out more about the fascinating rise of the snack market, <a href="http://bit.ly/2cVxwHf" target="_blank">read our article here.</a><br />
<br />
<span style="font-size: x-small;"><br /></span>
<b><span style="font-size: x-small;">References</span></b><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">1. Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):323-38.</span><br />
<span style="font-size: x-small;">2. GLNC. 2017. Consumption & Attitudinal Study. 2017. Unpublished.</span><br />
<span style="font-size: x-small;">3. Choosi. Modern Foods Trend Report. 2017.</span><br />
<br />
<div class="MsoNormal">
<br /></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-48169339973295197462017-11-24T14:32:00.000+11:002017-12-07T09:17:16.265+11:00Forget activated almonds, this year it’s all about sprouted grains!<div class="MsoNormal">
Last year the Washington Post predicted ‘sprouted
everything’ would be a major food trend for 2017 (1). And based on the steadily growing range of sprouted grain products on
supermarket shelves in Australia, this trend is here to stay in 2018. But what
exactly is a sprouted grain, and does it boost the already impressive nutrient
profile of a whole grain? Read on for a summary of the evidence:</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>But first, what
exactly is a sprouted grain?<o:p></o:p></b></div>
<div class="MsoNormal">
There is currently no regulated definition for a sprouted
grain, but it’s commonly agreed that it is a whole grain that has been soaked
in water, and has started the germination process. So put simply, it has
‘sprouted’ a new shoot, and is in the transition phase between a seed, and a
new plant.<b><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>How do they differ
nutritionally to regular grains?<o:p></o:p></b></div>
<div class="MsoNormal">
While the evidence around sprouted grains is still emerging,
sprouting grains may boost their nutritional value. <o:p></o:p></div>
<div class="MsoNormal">
The idea is, once they have started sprouting, the grain
uses up some of its own starch as energy to grow, which then makes it easier
for us to digest. Likewise, germination is said to boost the availability of
vitamins and minerals, increase the grain’s antioxidant levels, and reduce phytates
- which inhibit the absorption of minerals like zinc, calcium, and iron,
meaning we can absorb more of the good stuff. But, given that there is no
standard definition for the process, it’s reasonable to assume that variation
may exist between products (2,3,4).</div>
<div class="MsoNormal">
Additionally, as sprouted grains need all parts of the grain
intact to germinate, they are always a whole grain, as opposed to refined. This
is important, as we know whole grains are brimming with health benefits, being
richer in protein, fibre, vitamins, minerals, and phytochemicals than their
refined counterparts. So whether or not sprouted grains have additional
benefits, those eating them will be reaping the benefits of including whole
grains – so it may be a win-win! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>What does the
research say?<o:p></o:p></b></div>
<div class="MsoNormal">
A scan of the literature brings up a small pool of studies –
few of which relate to humans. Early findings suggest sprouted grains may<span style="letter-spacing: .1pt;"> </span>reduce<span style="letter-spacing: .05pt;"> </span><span style="letter-spacing: -.1pt;">risk</span> and assist<span style="letter-spacing: -.1pt;"> </span>with<span style="letter-spacing: -.2pt;"> </span>the management<span style="letter-spacing: -.15pt;"> </span>of<span style="letter-spacing: -.15pt;"> </span>chronic<span style="letter-spacing: -.15pt;"> </span>diseases<span style="letter-spacing: -.1pt;">
</span>like diabetes,<span style="letter-spacing: -.15pt;"> </span>cardiovascular
disease,<span style="letter-spacing: .25pt;"> </span>cancer, fatty liver disease
and depression. However, it’s unclear whether eating sprouted products offers
additional benefit beyond simply consuming more whole grains, - supported by
the evidence as reducing risk of chronic disease and improving diet quality (5).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Where can we find
them?<o:p></o:p></b></div>
<div class="MsoNormal">
As well as being used in place of grains in home cooking or
on trendy café menus, sprouted grains are making their way into a range of
commercially available foods. They’re still a niche product, but are growing in
popularity in the USA, so it’s no surprise Australia is following suit. We’re
seeing sprouted grains appear in cereals and granolas, breads, flours, bars,
grain-based drinks, even corn chips!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Can I make them
myself?<o:p></o:p></b></div>
<div class="MsoNormal">
You can. And on the upside, it’s
cheaper than buying pre-sprouted grains, but it can be time consuming and
fiddly. <o:p></o:p></div>
<div class="MsoNormal">
D.I.Y sprouted grains: <o:p></o:p></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">Rinse<span style="letter-spacing: .05pt;"> </span>grains<span style="letter-spacing: -.15pt;"> </span>and<span style="letter-spacing: -.1pt;"> </span>place<span style="letter-spacing: .05pt;"> </span>in a jar<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">Soak<span style="letter-spacing: -.1pt;"> </span>the grains in<span style="letter-spacing: -.15pt;"> </span>water for 12<span style="letter-spacing: -.1pt;"> </span>to<span style="letter-spacing: .05pt;"> </span>24 hours. They will
expand as<span style="letter-spacing: -.1pt;"> </span>they absorb<span style="letter-spacing: -.15pt;"> </span>water,<span style="letter-spacing: -.1pt;">
</span>so it’s<span style="letter-spacing: 2.45pt;"> </span>important that<span style="letter-spacing: .05pt;"> </span>grains are<span style="letter-spacing: .05pt;"> </span>completely submerged<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">Use a sieve with small holes to drain <span style="letter-spacing: -.1pt;">the</span><span style="letter-spacing: .05pt;"> </span>water completely
from the jar, leaving the grains<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">Rinse<span style="letter-spacing: .05pt;"> </span>your grains<span style="letter-spacing: -.1pt;"> </span>twice a <span style="letter-spacing: -.1pt;">day</span><span style="letter-spacing: .1pt;"> </span>and leave<span style="letter-spacing: -.1pt;">
</span>to drain<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">Depending on<span style="letter-spacing: -.15pt;"> </span>the<span style="letter-spacing: -.1pt;"> </span>temperature, humidity and<span style="letter-spacing: -.2pt;"> </span>type<span style="letter-spacing: -.1pt;"> </span>of<span style="letter-spacing: -.25pt;"> </span>grain, sprouting should start to<span style="letter-spacing: .05pt;"> </span>occur<span style="letter-spacing: -.15pt;"> </span>within<span style="letter-spacing: 3.05pt;"> </span>three<span style="letter-spacing: -.1pt;"> </span>to
seven days<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-US">6.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN-US">When you are happy with the level of sprouting,<span style="letter-spacing: -.15pt;"> </span>dry<span style="letter-spacing: .05pt;"> </span>completely<span style="letter-spacing: -.1pt;"> in a low oven or dehydrator </span>and<span style="letter-spacing: -.1pt;"> </span>refrigerate for<span style="letter-spacing: -.1pt;"> </span>3 days.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once prepared, they can be used
in the same way that you would ordinarily use grains – such as sprouted brown
rice in a stir fry, or sprouted quinoa in a salad. <o:p></o:p></div>
<div class="MsoNormal">
Note: it’s important to be aware
of food safety when it comes to sprouted grains. As they are prepared under
moist, humid conditions, sprouted grains also offer an ideal condition for
harmful bacteria to grow, so they can pose a risk for food poisoning. As such,
the USA’s Food and Drug Administration (FDA) suggest children, elderly people,
pregnant women, and those with weakened immune systems should avoid eating
sprouted grains.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Are they worth the
extra effort/money?<o:p></o:p></b></div>
<div class="MsoNormal">
Since the evidence is still emerging, it’s too early to
confidently recommend sprouting your grains for the health benefits. But, given
sprouted grains offer an interesting and tasty way to enjoy whole grains,
there’s nothing to be lost from giving them, and the interesting sprouted grain
products on the market a go. Watch this space! <o:p></o:p></div>
<div class="MsoEndnoteText">
<span class="MsoEndnoteReference"><span class="MsoEndnoteReference"><span style="font-family: "calibri" , "sans-serif"; font-size: 10.0pt; line-height: 107%;">
</span></span></span></div>
<span style="font-size: x-small;"><br /></span>
<b><span style="font-size: x-small;">References</span></b><br />
<span style="font-size: x-small;">1. The Washington Post, Plant proteins, healthy fats and more 2017 food trends. Accessed 16/11/2017 from: https://www.washingtonpost.com/lifestyle/wellness/checking-the-crystal-ball-for-2017-food-trends/2016/12/07/ead326ac-ac2a-11e6-8b45-f8e493f06fcd_story.html?utm_term=.e07c0af6033e </span><br />
<span style="font-size: x-small;">2. Chavan JK, Kadam SS, Beuchat LR. Nutritional improvement of cereals by sprouting. Critical reviews in food science and nutrition. 1989;28(5):401-37. </span><br />
<span style="font-size: x-small;">3. Jaenke R, Barzi F, McMahon E, Webster J, Brimecombe J. Consumer acceptance of reformulated food products: A systematic review and meta-analysis of salt-reduced foods. Critical reviews in food science and nutrition. 2017;57(16):3357-72. </span><br />
<span style="font-size: x-small;">4. Mbithi S, Van Camp J, Rodriguez R, Huyghebaert A. Effects of sprouting on nutrient and antinutrient composition of kidney beans (Phaseolus vulgaris var. Rose coco). European Food Research and Technology. 2001;212(2):188-91. </span><br />
<span style="font-size: x-small;">5. Lorenz K. Cereal sprouts: composition, nutritive value, food applications. Critical reviews in food science and nutrition. 1980;13(4):353-85. </span><br />
<br />Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-27739363935690074452017-10-25T15:38:00.000+11:002018-01-16T14:40:48.768+11:00Grains are back: new research shows fewer Australians are avoiding grains!<div class="MsoNormal">
After years of going against the grain, promising new
research from the Grains and Legumes Nutrition Council (GLNC) has found fewer
Australians are limiting grain foods, and more of us are enjoying legumes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The triennial Consumption Study found 47 per cent of
Australians limit grains, significantly less than the 60 per cent recorded in
2014 (1). While the persistence of Paleo, <a href="https://www.glnc.org.au/grains-2/hot-topics-carbohydrates/">low carb</a>,
and <a href="http://www.glnc.org.au/grains/hot-topics-whats-the-deal-with-gluten/">gluten
free diets</a> are likely still pushing the trend of grain-avoidance, these
results suggest the wide-spread fear of grains is slowing – and that’s great
news for Aussies’ health. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The evidence for <a href="https://www.glnc.org.au/grains-2/grains-and-health/">grains and health</a>
is strong, and continues to develop. <a href="https://www.glnc.org.au/grains-2/types-of-grains/">Grains</a> like wheat,
oats, rice, barley, and rye are nutrition powerhouses, boasting more than 26
nutrients and phytonutrients that help to protect us against chronic disease and
arm us with good health. In fact, an in-depth review of more than 300 studies
found whole grains and high fibre foods to be the most protective against diet
related diseases of all food groups – even more so than fruit and vegetables (2)!<br />
<br /><o:p></o:p></div>
<div class="MsoNormal">
And the <a href="https://www.glnc.org.au/legumes-2/legumes-and-health/">evidence around
legumes</a> (think chickpeas, lentils, kidney beans) is equally exciting, with
every additional 20g eaten daily (around a tablespoon) reducing risk of early
death by 7-8 per cent <!--[if supportFields]><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<endnote><cite><author>Darmadi-Blackberry</Author><year>2004</Year><recnum>2148</RecNum><displaytext>(2)</DisplayText><record><rec-number>2148</rec-number><foreign-keys><key
app="EN" db-id="2erdtzvajp9e2uefptpxfpaaswtf5zdd2xst"
timestamp="1380780624">2148</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>Darmadi-Blackberry,
I.</author><author>Wahlqvist, M.
L.</author><author>Kouris-Blazos,
A.</author><author>Steen, B.</author><author>Lukito,
W.</author><author>Horie, Y.</author><author>Horie,
K.</author></authors></contributors><auth-address>Public
Health Division, National Ageing Research Institute, Melbourne, Australia.
i.blackberry@nari.unimelb.edu.au</auth-address><titles><title>Legumes:
the most important dietary predictor of survival in older people of different
ethnicities</title><secondary-title>Asia Pac J Clin
Nutr</secondary-title><alt-title>Asia Pacific journal of clinical
nutrition</alt-title></titles><periodical><full-title>Asia
Pac J Clin Nutr</full-title><abbr-1>Asia Pacific journal of
clinical nutrition</abbr-1></periodical><alt-periodical><full-title>Asia
Pac J Clin Nutr</full-title><abbr-1>Asia Pacific journal of
clinical
nutrition</abbr-1></alt-periodical><pages>217-20</pages><volume>13</volume><number>2</number><edition>2004/07/02</edition><keywords><keyword>Aged</keyword><keyword>Australia</keyword><keyword>Cross-Cultural
Comparison</keyword><keyword>*Diet</keyword><keyword>Ethnic
Groups</keyword><keyword>Europe</keyword><keyword>*Fabaceae</keyword><keyword>Female</keyword><keyword>Humans</keyword><keyword>Japan</keyword><keyword>*Longevity</keyword><keyword>Longitudinal
Studies</keyword><keyword>Male</keyword><keyword>Predictive
Value of Tests</keyword><keyword>Survival
Analysis</keyword></keywords><dates><year>2004</year></dates><isbn>0964-7058
(Print)
0964-7058</isbn><accession-num>15228991</accession-num><urls></urls><remote-database-provider>Nlm</remote-database-provider><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]-->(3)<!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Overall, we’re not a country of big legume-eaters, but it’s
encouraging to see a greater proportion of Australians are including them in
2017 - 28 per cent, up from 24 per cent in 2014 which continues the upward
trend of consumption. This was likely fuelled by the United Nations naming 2016
the <a href="http://glnc.blogspot.com.au/2017/02/keeping-our-finger-on-pulse-phenomenal.html">International
Year of Pulses</a>, which saw celebrity chefs showcase legumes’ versatility and
simplicity to prepare, through a whole range of different <a href="https://www.glnc.org.au/recipes/legume-recipes/">recipes</a>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
The study also picked up on some interesting trends around
the grain and legume foods Australians are eating. The percentage of people
eating porridge, for example, has doubled between 2014-2017, while fewer people
are choosing wheat breakfast biscuits. The way we eat is evolving too, with
snacking on the rise. Bars for example,
were previously eaten as part of a meal at lunch or breakfast, but this year’s
results showed they are more commonly eaten as a morning or afternoon snack.
We’re also eating more alternative breads like flat breads and wraps. <o:p></o:p><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVCEJVuYgYX4_-zu6PRHgIVUZLHAnUCzmyiPssnF2eNf6nTuOveMMu24V4dp0ugtiyhN8-ajevqj8JFU1SAw7dMCZg6Fa94XzMFic3P5YsKA1n6HL1MNz75omJlketOjSEsIKTxm793-UN/s1600/GLNC+Consumption+Infographics+A4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="842" data-original-width="595" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVCEJVuYgYX4_-zu6PRHgIVUZLHAnUCzmyiPssnF2eNf6nTuOveMMu24V4dp0ugtiyhN8-ajevqj8JFU1SAw7dMCZg6Fa94XzMFic3P5YsKA1n6HL1MNz75omJlketOjSEsIKTxm793-UN/s400/GLNC+Consumption+Infographics+A4.jpg" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The GLNC 2017 Consumption Study revealed a number of <br />
encouraging trends in the grains and legumes categories</td></tr>
</tbody></table>
</div>
<div class="MsoNormal">
So how can you reap the wonderful benefits grains and
legumes offer? It’s as simple as adding half a cup of legumes, or an extra
serve of whole grain foods to your day! Try subbing half the mince in your
Bolognese with lentils, or adding a handful of oats to your morning smoothie. <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Check out the infographic below to find out what a serve of
grains really means, and for more foodie inspiration, check out the <a href="https://www.glnc.org.au/recipes/">recipe section</a> of our website.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKMzvIYJH_HKoyT_7E4mcxDb-CpIWvmDhdcJqRQ6nyvq03GVOtLF0ngyvYzDV96RjjXHIiEGBPGcgY1RbH6dGgMmPqPEGlljIN81jyYoChVC8bWq6igJIyXNvY8MbxgDqRElM6OJIBpIfq/s1600/One+serve+equals_blue.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1428" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKMzvIYJH_HKoyT_7E4mcxDb-CpIWvmDhdcJqRQ6nyvq03GVOtLF0ngyvYzDV96RjjXHIiEGBPGcgY1RbH6dGgMmPqPEGlljIN81jyYoChVC8bWq6igJIyXNvY8MbxgDqRElM6OJIBpIfq/s320/One+serve+equals_blue.png" width="285" /></a></div>
<br />
<div class="MsoNormal">
<b>References</b><br />
<span style="font-size: x-small;"><br /></span></div>
<div class="EndNoteBibliography" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<!--[if supportFields]><span
lang=EN-US><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span></span><![endif]--><span lang="EN-US" style="font-size: x-small;">1. GLNC. Australian Consumption & Attitudes Study. 2017.</span><br />
<span lang="EN-US" style="font-size: x-small;">2. Fardet A, Boirie Y. Associations
between food and beverage groups and major diet-related chronic diseases: an
exhaustive review of pooled/meta-analyses and systematic reviews. Nutrition
reviews. 2014;72(12):741-62.<o:p></o:p></span></div>
<div class="EndNoteBibliography">
<span lang="EN-US"><span style="font-size: x-small;">3. Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A,
Steen B, Lukito W, Horie Y, et al. Legumes: the most important dietary
predictor of survival in older people of different ethnicities. Asia Pacific
journal of clinical nutrition. 2004;13(2):217-20.</span><o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<br /></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-19245478422605380802017-10-12T13:25:00.003+11:002017-10-12T13:54:51.322+11:00Plant Foods Offer An Unexpected Protein Hit<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjclrt9ybjPo4z3uUSXYOhF2gMatN1UMQ-3J__rrFooTMSvXYuE5bnURk4bWFe2XtOhGWmj9MQwj0OyZTGjF_EXs0Hefe3ugAFC7Olmvl1-fsTODVMfECas8AT9it8Yb08xXmTlAVHdsBxi/s1600/shutterstock_177695528.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjclrt9ybjPo4z3uUSXYOhF2gMatN1UMQ-3J__rrFooTMSvXYuE5bnURk4bWFe2XtOhGWmj9MQwj0OyZTGjF_EXs0Hefe3ugAFC7Olmvl1-fsTODVMfECas8AT9it8Yb08xXmTlAVHdsBxi/s320/shutterstock_177695528.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grain foods, including bread, can contribute a surprising amount of plant-based protein to our daily requirements.</td></tr>
</tbody></table>
<br />
While young Aussies are forking out on pricey supplements in a bid to build muscle and cut weight, new evidence has revealed an unexpected source of protein: the humble loaf of bread.<br />
<div>
<br />
The new findings, from the Grains & Legumes Nutrition Council’s (GLNC) annual food category audit, revealed that close to one in every five loaves of wholemeal/whole grain bread assessed was considered a ‘good source’ of protein<span style="font-family: "calibri" , sans-serif; font-size: 11pt;">¹</span>, boasting at least 10g per serve – the same amount found in a glass of milk or two boiled eggs.<br />
<br />
Even white bread, often shunned as nutritionally inferior, came out on top with protein content; almost three quarters (73 per cent) of white sliced loaves were a ‘source’ of protein, with at least 5g per serve. <br />
<br />
Felicity Curtain, Accredited Practising Dietitian and Nutrition Manager for GLNC, said this brings perspective to our nation’s protein fixation. <br />
<br />
‘Australians are protein-obsessed, with at least 10 per cent of adults over 15 using sports supplements², but most of us can easily reach our daily needs through a range of whole foods, including bread!’<br />
<br />
Curtain said grain foods like wheat, rye, barley and oats are naturally rich in plant-based protein, on top of other nutrients like vitamins, minerals, dietary fibre and phytochemicals. <br />
<br />
‘When combined with other good quality protein foods like meat, eggs, dairy foods or legumes, grains will get you well on your way to meeting your protein needs.’<br />
<br />
While individual needs vary based on age, gender, body size and activity level, protein requirements range from between 0.75-1g of protein per kilogram of body weight; around 50g per day for a 65 kilogram woman. <br />
<br />
So forget protein shakes, try these post-exercise alternatives that offer at least 15g protein per serve:<br />
<br />
· Two slices of whole grain toast with nut butter and sliced banana<br />
· A bowl of whole grain cereal with Greek yoghurt and berries<br />
· A delicious smoothie made with milk, yoghurt, fruit and rolled oats<br />
· A whole grain roll filled with lean ham, cheese and salad<br />
· Whole grain crackers with cheese and hummus<br />
<br />
Visit the <a href="http://www.glnc.org.au/">GLNC Website</a> for recipes, factsheets and up-to-date information on the latest evidence around grains and legumes. </div>
<div>
<br />
<u>References</u><br />
<br />
<ol>
<li>GLNC. 2017 Bread Audit. Unpublished.</li>
<li><span style="color: blue; font-size: 10pt; text-indent: -18pt;">https://www.foodstandards.gov.au/publications/Documents/Sports%20Foods%20Quant%20Report.pdf
</span><span style="text-indent: -18pt;"> </span></li>
</ol>
</div>
<div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<o:p></o:p></div>
</div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-86819684209270697502017-09-25T13:19:00.000+10:002020-01-09T15:56:13.064+11:00Australians Are Falling Short on Cereal Fibre <div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><i>by Eden
Barrett, Accredited Practising Dietitian and PhD candidate from the
University of Wollongong </i></b><br />
<div class="MsoNormal">
<o:p></o:p></div>
</div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">When we think about the benefits of fibre, we
typically think about its role in digestive health and staying regular. While
this is certainly one of fibre’s great benefits, there are many more you may be
less familiar with. For example, did you know that a diet high in fibre has also
been found to protect against heart disease, type 2 diabetes and some cancers (1,2,3).
Additionally, fibre helps you to feel full eating fewer calories, which may
explain why higher intakes of fibre are also associated with lower body weight
(4). <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">What is particularly interesting is that
these associations are often found to be strongest with high intakes of cereal
fibre specifically (3,5,6,7), meaning the fibre that comes specifically from
grain foods such as breads, pasta, rice and breakfast cereals. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">To understand how much cereal fibre Australians
are currently eating, we recently conducted some research with the University
of Wollongong to develop a database of more than 1,900 foods containing cereal
fibre, expanding on the current AUSNUT 2011-13 food composition database. This
database allowed us to estimate how much cereal fibre Australians are getting
through the foods they eat. In addition, we were also able to determine the
main foods which were contributing to cereal fibre intake as well as how the
amount of cereal fibre a person is eating may be related to their likelihood of
meeting daily total fibre targets.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">On average, Australian
adults ate 6.4g of cereal fibre each day, while Australian children and
adolescents ate 6.2g each day (8). This is the equivalent of about 2-3 slices
of whole grain bread or 1 cup of wholemeal pasta. The main food items
contributing cereal fibre within the Australian diets were:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l0 level1 lfo2;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Breads
and bread rolls (29% of adult intake and 27% of child intake)<o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l0 level1 lfo2;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Ready
to eat breakfast cereals and porridge (29% of adult intake and 22% of
child intake)<o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l0 level1 lfo2;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Cereal-based
mixed dishes (e.g. spaghetti bolognaise or risotto) (13% of adult intake
and 16% of child intake).</span></li>
</ul>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Australians who ate the
most cereal fibre were not only eating more cereal foods in general but were also
choosing higher-fibre varieties, such as whole grain breads and breakfast
cereals, porridge, whole wheat pasta and bran-based products. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Interestingly, those who
ate the most cereal fibre also ate the most total dietary fibre and were more
likely to meet the recommended daily target for dietary fibre (30g/day for men
and 25g/day for women): <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l1 level1 lfo1;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Men
with diets highest in cereal fibre were 4.4 times more likely to meet the recommended
target for total dietary fibre. <o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l1 level1 lfo1;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Women
with diets highest in cereal fibre were 3.1 times more likely to meet the
target for total fibre.</span></li>
</ul>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">With that in mind, how
much cereal fibre should you be eating, and how can you increase your intake? Within
Australia, there is no guideline on how much cereal fibre to eat. However, the
Australian Dietary Guidelines suggest adults should aim for four to six serves
of grain foods each day and we should aim to choose whole grain, high-fibre options
at least half of the time.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">While different grains
differ in the amount of fibre they provide, opting for whole grain cereal foods
is a good way to increase your cereal fibre intake. Importantly, whole grain
foods also contain other important nutrients such as magnesium and iron, as
well as many B vitamins (thiamin, riboflavin, niacin and folate).<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">There are many ways to add
whole grains in to your diet at every meal or snack. Here are just a few simple
ideas to get you started: <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l2 level1 lfo3;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Use
wholemeal or whole grain bread for your sandwich at lunch<o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l2 level1 lfo3;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Go
for plain popcorn or whole grain crackers as a high fibre snack<o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l2 level1 lfo3;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Try
porridge in the colder months or muesli in Summer as an easy breakfast
option<o:p></o:p></span></li>
<li class="MsoNormalCxSpMiddle" style="line-height: 115%; mso-list: l2 level1 lfo3;"><span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Give
wholemeal pita breads a go for healthy homemade pizzas<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN-US" style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">Substitute regular flour for oat flour when
baking muffins or making pancakes<o:p></o:p></span></li>
<li class="MsoNormal"><span lang="EN-US" style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">Try wholemeal pasta or brown rice to
boost the fibre content of your favourite family dinners</span></li>
</ul>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">And remember, even small
changes can have big benefits for your health. Just starting with one of these
simple swaps to a higher fibre, whole grain option will help to boost your
cereal fibre intake and contribute to a healthier you!</span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><b>References</b><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><b><br /></b></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">1</span> <span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Yao,
B. D., H. Fang, W. H. Xu, Y. J. Yan, H. L. Xu, Y. N. Liu, M. Mo, H. Zhang and
Y. P. Zhao (2014). "Dietary fiber intake and risk of type 2 diabetes: a
dose-response analysis of prospective studies." European Journal of
Epidemiology 29(2): 79-88.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">2 Wu, Y. H., Y. F. Qian,
Y. W. Pan, P. W. Li, J. Yang, X. H. Ye and G. Xu (2015). "Association
between dietary fiber intake and risk of coronary heart disease: A
meta-analysis." Clinical Nutrition 34(4): 603-611.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">3. Aune, D., D. S. Chan,
R. Lau, R. Vieira, D. C. Greenwood, E. Kampman and T. Norat (2011).
"Dietary fibre, whole grains, and risk of colorectal cancer: systematic
review and dose-response meta-analysis of prospective studies." BMJ 343:
d6617.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">4
Du, H., H. C. van der A Dl Fau - Boshuizen, N. G. Boshuizen Hc Fau - Forouhi,
N. J. Forouhi Ng Fau - Wareham, J. Wareham Nj Fau - Halkjaer, A. Halkjaer J Fau
- Tjonneland, K. Tjonneland A Fau - Overvad, M. U. Overvad K Fau - Jakobsen, H.
Jakobsen Mu Fau - Boeing, B. Boeing H Fau - Buijsse, G. Buijsse B Fau - Masala,
D. Masala G Fau - Palli, T. I. A. Palli D Fau - Sorensen, W. H. M. Sorensen Ti
Fau - Saris, E. J. M. Saris Wh Fau - Feskens and E. J. Feskens "Dietary
fiber and subsequent changes in body weight and waist circumference in European
men and women." (1938-3207 (Electronic)).<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">5 Hajishafiee, M., P.
Saneei, S. Benisi-Kohansal and A. Esmaillzadeh (2016). "Cereal fibre
intake and risk of mortality from all causes, CVD, cancer and inflammatory
diseases: a systematic review and meta-analysis of prospective cohort
studies." Br J Nutr 116(2): 343-352.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">6.
Schulze, M. B., M. Schulz, C. Heidemann, A. Schienkiewitz, K. Hoffmann and H.
Boeing (2007). "Fiber and magnesium intake and incidence of type 2
diabetes - A prospective study and meta-analysis." Archives of Internal
Medicine 167(9): 956-965.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt;">7.
Koh-Banerjee, M. F., M. Franz, L. Sampson, S. Liu, D. R. Jacobs, Jr., D.
Spiegelman, W. C. Willett and E. Rimm (2004). "Changes in whole-grain,
bran, and cereal fiber consumption in relation to 8-y weight gain among
men." Am J Clin Nutr 80(5): 1237-1245.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: 115%;">
<span style="font-family: "verdana" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">8. Barrett, E. M, Probst,
Y. C & Beck, E. J (2017). “Creation of a database for the estimation of
cereal fibre intake”. Submitted to Journal of Food Composition and Analysis.<o:p></o:p></span></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-30386669840154651212017-07-31T16:17:00.000+10:002018-05-10T11:54:45.721+10:00Declaration of Lupin as an Allergen<div class="MsoNormal">
A year on from their initial announcement, Food Standards Australia New Zealand (FSANZ) have reminded food businesses that from 26 May 2018, lupin must be declared as a potential allergen on food packaging. <br />
<br /><br />
This amendment to the Food Standards Code means that it is
now mandatory for lupin to be declared when it is present as an ingredient,
compound ingredient, additive or processing aid.<br />
<br /><br />
Lupin is a type of legume (like kidney beans or lentils), available in various formats, including flakes, flour and whole beans and used in a range of grain foods
like bread, breakfast cereal or pasta. The decision to identify lupin as an
allergen on food packaging will make it easier for people with a lupin allergy
to identify and avoid foods containing lupin and enjoy those that are lupin
free. <br />
<br /></div>
<div class="MsoNoSpacing">
<br />
<br />
There has been a 12 month transition period allowed for the food industry to update product information and declarations. All products, new and
existing, will be required to comply with this requirement. Read more about the change in labeling requirements <a href="http://www.foodstandards.gov.au/media/Pages/Mandatory-labelling-for-lupin-starts-soon.aspx">here.</a> </div>
<br />
<div class="MsoNormal">
<br /></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.comtag:blogger.com,1999:blog-1455345550159241992.post-23842234488931803922017-07-27T10:21:00.000+10:002017-07-27T10:37:23.383+10:00Increasing Legume Intake Among Australians<div>
<b><i>by Courtney Rose-Davis, APD, </i></b><b><i>PhD Candidate</i></b></div>
<div>
<br /></div>
<div>
These days, we’re seeing more and more research suggesting that legumes possess significant health benefits, different to that of other food groups. Studies suggest that consuming legumes 4 times per week, compared to only once, reduces risk of coronary heart disease [<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_1">1</a>,<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_2">2</a>]. When legumes are added to our diet, levels of total and LDL cholesterol are lowered [<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_3">3</a>]. Legumes, including chickpeas, lentils, kidney, fava and black beans, amongst others, are a key feature of the Mediterranean diet, which is predominantly eaten by people living coastally in Southern Europe [<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_4">4</a>]. This balanced diet has been proven to lower our risk of heart disease and diabetes. Although just one part of this dietary pattern, legumes provide important nutrients including protein, fibre and other minerals, especially as the Mediterranean diet is low in meat. In terms of health benefits, one study showed that the Mediterranean diet would only be 90% as effective if legumes were excluded [<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_5">5</a>]. </div>
<br />
In Australia the story is very different, where adults eat very few legumes. Data from the most recent National Nutrition Survey suggests legume intake is only 20 g/week for males, and 16 g/week for females [<a href="file:///R:/COMMUNITY%20OUTREACH/Health%20Care%20Professional%20Communications/E-News/FY18/Courtney%20Davis_Legumes%20Intake%20Article_%20FINAL.docx#_ENREF_6">6</a>]. The health benefits of following a Mediterranean diet with legumes could be enormous; however this previously hadn’t been well studied. So we conducted a research trial where older Australians (aged >64 years) were asked to follow a Mediterranean diet for 6 months. Around 80 participants were asked to consume at least 3 servings of legumes per week, at a serving size of 75 g or half a cup (225 g/week). Three servings of legumes were provided to participants as canned legumes, to make this easier for them. The participants had their diets analysed before they commenced the study and median legume intake was 0 grams/week, meaning at least half the study participants were eating no legumes at all. The average intake however was 140g/week, which was quite high compared with national data, however still less than half the amount needed to provide health benefits.<br />
<br />
Surprisingly, over the course of the study, legume intake increased to an average of 340g/week, with the median increasing from 0 to 231 g/week. Anecdotally, participants said they found legumes not only tasty, but versatile and useful when making filling lunches and salads. Recipes and instructions to incorporate legumes were provided, such as making legume patties and dips, adding legumes to soups, casseroles and salads and even replacing some meat with legumes. <br />
<br />
It’s difficult to say with certainty which of these factors contributed to the legume increase, however, it appears that with some instruction and encouragement, older Australians could greatly increase their intake and enjoy legumes more often. The easy provision of legumes might have played a large role, although participants clearly went and bought their own on top of our provisions suggesting that participants genuinely enjoyed this part of their diet. It's most likely that several factors contributed, including providing them for free, provision of innovative recipes, additional suggestions on how to incorporate them in their daily diet, but most importantly - the enjoyment factor. Legume intake likely promoted the intake of other healthful dietary components too, like olive oil and vegetables, as these are often consumed together.<br />
<br />
The potential health benefits of such a change are exciting! Legumes on their own have been associated with considerable health benefits, and even more so when being consumed as part of the Mediterranean diet. Our encouraging results suggest that given the right resources, such as recipe inspiration and handy tips, most people can become a legume fan. Here are our easy tips to help you enjoy legumes more frequently:<br />
<br />
- If using canned legumes, make sure you rinse them well before using – this can help reduce the sodium content by up to 40%.<br />
<br />
- If using dried legumes, soak and cook in large batches and freeze in individual portions for quick and easy additions to midweek meals.<br />
<br />
- Use lentils or black beans as a substitute for mincemeat – mix into patties, meatballs, spaghetti bolognaise and taco mince.<br />
<br />
- Add to salads for a filling protein and fibre hit.<br />
<br />
- Add to soups and casseroles to bulk out.<br />
<br />
- Mix in with pasta dishes - this works especially well with lentils and chickpeas.<br />
<br />
- Make nachos with kidney beans or black beans.<br />
<br />
- Add mixed legumes to tomato, onion and canned fish and drizzle with olive oil and lemon juice for a delicious, Mediterranean salad. <br />
<b><br /> </b><br />
<div class="MsoNormal">
<o:p><b> References</b></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span><![endif]--><a href="https://www.blogger.com/null" name="_ENREF_1">1. Bazzano, L.A.; He, J.; Ogden, L.;
Loria, C.M.; Vupputuri, S.; Myers, L.; Whelton, P.K. Legume consumption and
risk of coronary heart disease in US men and women. <i>Arch. Intern. Med. </i><b>2001</b>,
<i>161</i>, 2573-2578. DOI: </a><o:p></o:p></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<a href="https://www.blogger.com/null" name="_ENREF_2">2. Afshin, A.;
Micha, R.; Khatibzadeh, S.; Mozaffarian, D. Consumption of nuts and legumes and
risk of incident ischemic heart disease, stroke, and diabetes: a systematic
review and meta-analysis. <i>Am. J. Clin.
Nutr. </i><b>2014</b>, <i>100</i>, 278-288. DOI: 10.3945/ajcn.113.076901.</a><o:p></o:p></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<a href="https://www.blogger.com/null" name="_ENREF_3">3. Bazzano, L.;
Thompson, A.; Tees, M.; Nguyen, C.; Winham, D. Non-soy legume consumption
lowers choletserol levels: a meta-analysis of randomized controlled trials. <i>Nutr. Metab. Cardiovasc. Dis. </i><b>2011</b>, <i>21</i>, 94-103. DOI: 10.1016/j.numecd.2009.08.012.</a><o:p></o:p></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<a href="https://www.blogger.com/null" name="_ENREF_4">4. Trichopoulou,
A.; Lagiou, P. Healthy traditional Mediterranean diet: An expression of
culture, history, and lifestyle. <i>Nutr.
Rev. </i><b>1997</b>, <i>55</i>, 383-389. DOI: none.</a><o:p></o:p></div>
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<a href="https://www.blogger.com/null" name="_ENREF_5">5. Trichopoulou,
A.; Bamia, C.; Trichopoulos, D. Anatomy of health effects of Mediterranean
diet: Greek EPIC prospective cohort study. <i>BMJ
</i><b>2009</b>, <i>338</i>, 26-29. DOI: 10.1136/bmj.b2337.</a><o:p></o:p></div>
<!--[if supportFields]><span style='font-size:12.0pt;font-family:"Times New Roman","serif";
mso-fareast-font-family:Calibri;mso-fareast-theme-font:minor-latin;mso-ansi-language:
EN-AU;mso-fareast-language:EN-AU;mso-bidi-language:AR-SA'><span
style='mso-element:field-end'></span></span><![endif]--><br />
<div class="EndNoteBibliography" style="margin-left: 36.0pt; text-indent: -36.0pt;">
<a href="https://www.blogger.com/null" name="_ENREF_6">6.<span style="mso-tab-count: 1;"> </span>Australian
Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12 -
Australia. Table 5.1 Mean daily food intake (grams). Statistics, A.B.o., Ed.
Australian Bureau of Statistics: Canberra, ACT, Australia.</a><o:p></o:p></div>
Grains & Legumes Nutrition Councilhttp://www.blogger.com/profile/16329531633390481240noreply@blogger.com