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Quick meal ideas using leftover whole grains


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Quick meal ideas using leftover whole grains

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Quick meal ideas using leftover whole grains

  1. 1. R E A L L I V I N G N U T R I T I O N QUICK For Leftover M e a l I d e a s Whole Grains
  2. 2. Whole grains are rich in fiber, nutrients, antioxidants, vitamins, and minerals. Whole grain is unprocessed grain that contains all the parts of the original kernel - bran (fiber) , germ (nutrient) , and endosperm (starch)
  3. 3. Ensure that the product is 100 percent whole grain by reading the list of ingredients or checking for the 100 % whole grain label
  4. 4. Whole grains are great for batch cooking and use throughout the week. Here are some quick meal ideas using leftover whole grains
  5. 5. Out of cereal or oatmeal? Use leftover quinoa! Warm up the quinoa in a bowl, add milk, a sweetener (such as honey), and your choice of the following toppings: Fruits Nuts Spices Breakfast Quinoa
  6. 6. Breakfast Rice Pudding Turn leftover brown rice into a sweet treat Combine 1 1/2 cup brown rice, 1 cup of milk, 1 Tablespoon of butter, and 1/2 teaspoon of cinnamon into a sauce pan. Simmer gently and stir occasionally 15-20 minutes Stir in half a banana and honey for 1 minute to thicken. Place into bowls, add your favorite toppings, and enjoy!
  7. 7. Savory Breakfast Bowl Enjoy a savory breakfast using leftover brown rice or quinoa as a base for breakfast Warm up your choice of whole grain Top with eggs, cooked in any style you want - scrambled, sunny side up, hard boiled, etc. Add sauteed spinach, kale, avocado, bean sprouts, or any cooked vegetables Customize to your liking
  8. 8. Whole grain salad Add texture to your salads by adding your leftover whole grains Combine spinach, arugula, roasted tomatoes, your choice of protein, and a whole grain Quick and simple lunch option Give this recipe a try Winter Quinoa, Kale, and Pear Salad
  9. 9. Burrito Bowl Make your own burrito bowls at home! Place brown rice in a bowl Top with beans, choice of protein, salsa, shredded lettuce, and your choice of topping! - sour cream, cheese, guacamole, etc. Try this recipe Burrito Bowl
  10. 10. Stuffed Bell Peppers Reuse leftover quinoa as stuffing Preheat oven to 350 degrees Fahenheit Sautee one chopped onion and two minced garlic cloves for 5 minutes until translucent Add 1 lb ground lean turkey and season with italian seasoning until brown Add in 1 can of diced tomatoes and black beans Mix quinoa and turkey mixture and stuff into hallowed bell peppers; top with mozzerella cheese Bake for 30 mins or until tender
  11. 11. Fried Rice Preheat large non-stick skillet to medium heat, pour in sesame oil Sautée 1 diced onion until transparent Add in frozen peas and carrots until thawed Set vegetable mixture to one side of the skillet and pour in 2 beaten eggs to scramble Combined scrambled eggs and vegetables mixture together and add in brown rice Pour 2-3 Tablespoons of low sodium soy sauce, mix well, garnish with green onions and enjoy Use leftover brown rice to make homemade fried rice
  12. 12. Soup In a large pot, combine 3 lbs of chicken, 3 peeled and cut carrots, and 2 celery stalks cut into 1 inch pieces and a quarter of a large yellow onion. Add 2 1/2 teaspoons of salt, 1 teaspoon of peppercorn, and 8 cups of cold water Bring to a boil and reduce to simmer for 30 minutes or until chicken is cooked Set chicken aside to cool off and shred the meat, strain the vegetables out of the broth and discard the vegetables Thinly slice 3 carrots and 2 celery stalks Add to the broth and simmer for 10 minutes Add the shredded chicken to the broth and ladle into bowls. Add in warmed up whole grains and enjoy Substitute in leftover whole grain to chicken noodle soup if you're out of pasta
  13. 13. Cooked rice can be stored in the fridge for 4-6 days Check the product's instructions for more accurate storing
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  15. 15. Real Living Nutrition A Balanced Approach to Healthy Eating In the Real World