Grains

White basmati rice, is a type of basmati rice common in Indian and South Asian cuisine known for its nutty flavor and pleasant aroma.

Each serving is generally high in carbs and calories, as well as micronutrients like folate, thiamine, and selenium. It has slightly quicker cooking times than brown basmati, however as it's slightly more processed than brown basmati, white basmati is slightly lower in nutritional value including fiber, magnesium, vitamin E,and potassium. 

Whole-wheat couscous is a whole grain, which means it offers more fibre and slightly more nutrients than plain, refined couscous. Although couscous looks like a grain, it's technically a pasta – it's made with semolina flour from durum wheat, mixed with water. Easy to store, quick to prepare and super-versatile, couscous is a great addition to any midweek menu

It's a great source of the antioxidant selenium, protein, fibre, and a healthier alternative to white rice. 

How to cook: It’s easy to make by simply pouring boiling water over the dried couscous and leaving to stand for 5-10 minutes. Add your desired ingredients. 

Some recipe examples include: Orange, apricot and carrot couscous, or lentil & coucous stuffed peppers from Cookie + Kate. 

Wholegrain quinoa still has its skin around the grai, providing extra fibre and a crispy bite. Quinoa contains more protein than other grains and is gluten-free. Delicious with a salad, in a vegan Buddha bowl or as a nutritious breakfast.

Try this sunshine quinoa slaw or vegetarian stuffed acorn squash by Cookie + Kate. 

Top tip to the perfectly fluffy quinoa: Use twice as much water as quinoa, cook uncovered. Cook until the water has disappeared (be careful not to burn; should be ~10 minutes) and remove the pot from the heat. Cover for 5 mins, then fluff with a fork.