Eating grains and pulses is easier and more delicious than you might think! As someone who’s tried every possible diet trend out there, from keto to paleo to I-can't-believo, I've found myself circling back to these little powerhouses again and again. In 2024, the spotlight on healthy eating is only getting brighter, and grains and pulses are front and center for all good reasons.
To kick things off, let’s chat basics. Grains and pulses have been part of human diets for thousands of years. Think about breakfast oats, classic hummus, or that hearty lentil soup you devoured last winter. These staples are not only nutritious but also incredibly versatile. Whether you’re a seasoned chef or someone who thinks "al dente" is a type of dental cleaning, incorporating these ingredients into your diet can be both fun and rewarding.
Before you roll your eyes and think, “Oh great, another health guru,” let me assure you, I get it. Eating smart really does get a bad rap sometimes. For instance, I once thought cooking whole grains required the skills of a Michelin star chef and the patience of a kindergarten teacher. Spoiler alert: It’s way easier. Our guide on ‘Quick and Easy Recipes’ will show you exactly how to whip up delightful meals without the stress.
Beyond convenience, there’s the spectacular range of flavors and textures. Imagine crunchy quinoa salads, velvety chickpea curries, and nutty brown rice bowls. Plus, these ingredients are like blank canvases begging to be jazzed up with your favorite spices and vegetables. I mean, have you ever tried smoky paprika on roasted chickpeas? If not, you’re missing out, my friend!
Apart from tasting amazing, eating a diet rich in grains and pulses delivers a serious health punch. We’re talking fiber for digestive health, protein for muscle repair, and a slew of vitamins and minerals that’ll keep you feeling energized throughout the day. Dive into our section on ‘Nutritional Benefits’ to learn how these foods can significantly impact your well-being.
And for all you eco-warriors out there, you’ll be pleased to know that sustainable eating and adding grains and pulses to your diet go hand in hand. Reducing meat consumption and opting for plant-based meals is a great way to lessen your environmental footprint. Check out the ‘Environmental Impact’ section for more on how these little legumes are big-time planet savers.
So, whether you're looking to spice up your meals, add some health benefits, or save the planet (why not do all three?), embracing grains and pulses in 2024 is definitely the way to go. Ready to embark on a delicious, healthy, and eco-friendly culinary adventure? Let’s get cooking!
Around half of the energy in a healthy diet should come from carbohydrates, with the rest being made up of fats and proteins. Tortillas are an easy way to eat more grains, as they are packed with healthy fiber – around three times more fiber than you would get out of a regular slice of white bread. Plus being made from corn rather than wheat, they are suitable for gluten intolerance. Tortillas can be used in a variety of foods, but they are most commonly used to make fajita wraps. Cooking doesn’t have to be laborious when making a tortilla recipe; for some quick, yet healthy tortilla recipes, see: helenscooking.info.
Not everyone particularly likes having to eat more grains or pulses, especially children. One of the easiest ways to incorporate them into a meal is simply to hide them in some home-cooked food. Lentils are full of fiber, as well as vitamins A and C, along with other phytochemicals which will fight off disease. Lentils are extremely easy to hide in meals such as chili and spaghetti bolognese. For a tasty yet healthy chili recipe which uses lentils, see: wholefoodsmarket.com. Another great way to ‘hide’ grains is to use wheatgerm in stews, casseroles and anything that needs thickening. It’s much better than cornflour or regular flour.
Pulses means beans and the like. Pulses are an excellent source of protein, vitamins and minerals, so taking the effort to eat more pulses is definitely worth it. One of the trendiest pulses around is the humble chickpea, aka garbanzo bean. If you haven’t tried hummus yet, you are one of the 95% of Americans who hasn’t! There are plenty of varieties on sale in grocery stores (better from a deli though) but it’s really easy to make at home. Try this tasty recipe: delish.com. Hummus makes a great lunch with some carrot sticks or cut up triangles of pita bread.
You may think that finding ways to eat more grains wouldn’t include pasta, but it does! As long as you cook the pasta to an al dente consistency, and swap regular white pasta for brown, you will find yourself with a healthy yet filling meal. Fresh pasta can be more difficult to make, but dried pasta has all of the same great nutrients. This recipe for pasta with fresh tomatoes and corn from allrecipes.com can be eaten by all the family – perfect!
Made from hard wheat semolina grains, couscous is a great ingredient which is very nutritious. The nutritional benefits of couscous include selenium, a mineral which protects healthy body cells. Phytoestrogens are found in both grains and pulses, which help to protect against some forms of cancer. The problem is that it is pretty bland as it stands. However, couscous is extremely versatile, meaning that it can be used to replace rice if you want a change, or simply wish to add some variety to a meal. It’s a great absorber of flavors so it is easy to dress it up to make it special with very little effort. A delicious Moroccan way of serving couscous can be found at allrecipes.com.
Breakfast cereals are a great way of starting your day off with some good nutrition. Not only are breakfast cereals full of benefits such as Omega 3, which helps brain activity, but they are also packed with fiber. Plus, the addition of milk or yoghurt means you are getting a nice hit of healthy calcium. A lot of cereals are low GI, which means that you should feel fuller for longer. If you are bored with a regular breakfast, but want to find a way to eat more grains, this recipe for a warm barley cereal meal will get your mouth watering: wholeliving.com.
Breads are a staple of many healthy diets. The problem of increasing calorie intake is not usually the bread itself but the stuff we pile on it. Bread contains high levels of carbohydrates, which will boost your energy levels without the unnecessary calories which are found in highly fatty foods. Breads can be used for every meal, and can provide your body with a multitude of nutrients as well as fiber. You can eat more grains by replacing white, processed breads with artisan breads, whether you want to use it for toast, a sandwich or to accompany soup. There are many recipes which are both healthy and tasty, such as this Health Bread recipe: allrecipes.com.
With a little imagination (or a little research), there is a multitude of ways to incorporate more grains and pulses in our diet. You might actually surprise yourself by how much you like them once you try some new recipes. (One I didn’t mention is a lentil dhal – very scrummy!). Do you have a favorite recipe to share?