Here are some of our favourite “smart carb” meals. They’re quick and easy to prepare, and they’re satisfyingly delicious.
1. No More Boring Breakfasts
Experiment with other types of grains such as quinoa, hulled barley, buckwheat, or wild rice for a morning hot cereal. (And why not mix them up!?)
Dump dry grains into a bowl of water before you go to bed. In the morning, drain them and cook them according to the instructions in yesterdays lesson. Soaking the grains will drastically speed up their cooking time. Get ready for your day while the pot simmers.
Stir whatever else you like into the mix when it’s cooked, such as fruit, nuts, seeds, and / or unsweetened coconut, almond or coconut milk, along with spices such as cinnamon, nutmeg, cardamom, or allspice.
Top with Greek yogurt or cottage cheese; or have a side of protein such as an egg.
Then sit down to a delicious, nutritious, stick-to-your-ribs breakfast!
2. Do The Mash
If you’re craving the creamy texture and “comfort food feeling” of mashed potatoes, why not try a healthier option that gives you more fibre, nutrients, and flavour?
Mashed Cauliflower
What You’ll Need
1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
1 to 2 tablespoons extra virgin olive oil
1/4 to 1/3 cup almond milk or light coconut milk
Salt and ground black pepper to taste
Chopped green onions or fresh parsley (optional)
What You’ll Do
Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes.
Drain cauliflower well. Add oil and almond or coconut milk, a little at a time, and purée until smooth.
(Or, mash cauliflower with a potato masher). Season with salt and pepper, sprinkle with chopped onions or herbs, and serve.
Butternut Squash Purée
What You’ll Need
1 butternut squash (or other orange winter squash)
1 to 2 tablespoons extra virgin olive oil
A small handful of fresh sage, chopped (or a few pinches of dried sage)
A few pinches of cinnamon
A few pinches of paprika
Salt to taste
What You’ll Do
Preheat oven to 400F. Slice squash in half and scoop out seeds. Brush with olive oil. Place on a cookie sheet or roasting tray, skin side down. Pop it in the oven for 45 minutes or so, or until the flesh is soft and the top is golden.
Remove from oven and scoop the flesh out with a large spoon. Transfer to a food processor and blend with the sage, cinnamon, paprika, and salt until smooth. (Or mash in a bowl with a potato masher).
3. Make It Souper
“Smart carbs” are great additions to soups and stews. Toss a handful or two of cooked grains, beans, or lentils, into any soup or stew to add fibre and texture. Cooked puréed winter squash or sweet potatoes will give soups and stews a creamy texture and hint of sweetness.
Or make them the main event, as in this case.
Simple Lentil Soup
What You’ll Need
1 onion, chopped
2 tbsp olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
1 can lentils
6 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons balsamic vinegar
salt to taste
ground black pepper to taste
What You’ll Do
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, water, and tomatoes. Bring to a boil. Reduce heat and simmer for 15-20 minutes. A few moments before serving, stir in spinach and cook until it wilts. Stir in vinegar. Season to taste with salt and pepper, and more vinegar if desired. Top with Greek yogurt or cottage cheese if desired.
4. Spruce Up Your Salad
Cooked whole grains, beans and legumes, and fruits / veggies can make up a salad in their own right.
Or you can toss them with your regular salad. As always, have fun experimenting and mixing it up!