Whole grains: get more into your day

18th November 2021 | Eativity editors
Eat more whole grains

Are you eating your daily grains? Whole grains contain silo-loads of nutrients, including protein, unsaturated fats, fibre, vitamin E and B vitamins, iron, magnesium and zinc. They’re also a sustainable food source. Whole grains provide more food for less waste, require less water than vegetables or beef, and can feed more people with less land.

Despite all these benefits, global whole grain consumption remains too low. Most Australians eat less than half the recommended daily intake of wholegrain foods. We also eat too many refined grain foods. The World Health Organisation (WHO) and the UN Food and Agriculture Organisation identify low intake of whole grains as the leading dietary risk factor in almost all WHO regions. Eating whole grains regularly as part of a balanced diet is linked with a reduced risk of heart disease, obesity, type 2 diabetes and some cancers.

Whole grains are so important, they even get their very own day. Tuesday (November 16) was International Whole Grain Day. To celebrate the wholesome whole grain, Uncle Tobys has shared the below easy and appetising ways you can integrate them into your day. For more recipe ideas to help boost your daily intake, head to uncletobys.com.au.

Whole grains: tropical gingerbread smoothie

Tropical gingerbread smoothie

It’s almost Christmas and it’s almost summer. So why not try this gingerbread smoothie that comes with an Aussie tropical twist? It’s a sweet, spicy and nutritious way to get into the festive spirit a little early. We won’t judge you if you sneak in a little rum…

Serves 1
Recipe by nutritionist Kathleen Alleaume

You’ll need:

1 cup Uncle Tobys Oat and Almond Milk
½ cup Uncle Tobys Rolled Oats
1 mango
3-4cm fresh, grated or 1 tsp ground ginger
1 tsp mixed spice (cinnamon, allspice, nutmeg), or more for desired taste
A handful of ice cubes

Method:

1. Blend all ingredients in a high-speed blender and serve immediately.

Whole grains: oat crackers recipe

Wholegrain oat crackers

Entertaining this weekend? Save some cash and impress your friends by making these fancy gourmet wholegrain crackers to serve with your cheese platter or grazing board.

You’ll need:

1 cup Uncle Tobys Rolled Oats
½ cup pumpkin or sunflower seeds
½ cup chia seeds
2 tbsp poppy seeds
1 tbsp caraway seeds
2 tbsp thyme, ground
1 tbsp garlic powder
2 tsp sea salt
2 tbsp extra virgin olive oil
1 cup water

Method:

1. Pre-heat oven to 160°C and line an oven tray with baking paper.

2. In a large bowl, mix oats, seeds, thyme, garlic powder and salt until well combined.

3. Add water and oil. Allow the mixture to rest for 10 minutes or until liquid has absorbed.

4. Place the mixture on the oven tray. Place a second piece of baking paper on top. Use the palm of your hand or a rolling pin to evenly spread the mixture to a thin layer.

5. Bake in the oven for 10 minutes.

6. Remove from the oven and cut into even squares, or use a cutter to make shapes.

7. Return the crackers to the oven and bake until crisp, about 30 minutes.

8. Allow the crackers to cool before serving.