This goes with that... for dinner tonight

So you've checked the fridge and the cupboard. But you're not sure what will go with what tonight. Well, Dietitian Trish Griffiths has some great suggestions for healthy foods you can put together easily for quick and simple meals with 'powerhouse' energy results.

"Grain foods like breads, pastas, rice, noodles, couscous and pulses combine really well with a range of vegetables, fish, lean beef or chicken, not to mention cheese," said Trish Griffiths.

"Enjoying more whole-grain foods (such as wholemeal or mixed grain breads, wholegrain breakfast cereals and wholemeal pasta), pulses, fruit and vegetables can help protect against some cancers and heart disease and they also reduce the risk of diabetes and help you watch your weight.

"These carbohydrate foods give you energy, fibre, vitamins and minerals, plus whole-grain varieties contain protective anti-oxidants and phytoestrogens.

"But the best thing about including grain foods is that they make tasty combinations the whole family will enjoy," said Trish.

So, what goes with what? Try combinations of these five grain foods pasta, couscous, noodles, bread and pulses (legumes) with vegetables, cheese, lean beef, chicken or fish.

Let's start with five ideas for pasta. Pesto tomato fettuccine sounds great (see recipe). Or try lean beef or chicken strips, tomato salsa and garlic, tossed through pasta.

Alternatively, add roasted capsicum, grated parmesan, pine nuts and garlic to pasta and toss. If you like fish, saute some garlic, add a good pasta sauce and English spinach, then toss canned salmon through and top with roasted pine nuts. A fifth alternative is to saute fresh asparagus, then add cubes of fetta cheese and stir through your favourite pasta. Just so easy!

It's hard to stop at five ideas for bread today there are so many choices including wholemeal, pita and flat bread. Roll some sliced raw mushrooms, hummus, lettuce and tomatoes in flat bread. Another tasty option is to mix tomatoes with ready-to-eat kidney beans, shredded lettuce, garlic and mashed avocado then wrap in pita bread. You could also pile cooked roast beef strips on hamburger buns with a bean salad, salsa and shredded lettuce (see the recipe).

When friends gather, you could serve crusty bread slices with a selection of cheeses, olives and dried fruits. Or for a hearty main course, top salmon mornay with chopped parsley, breadcrumbs and grated cheese, then serve with crusty bread.

Pulses or legumes make great meal combinations and with ready-to-eat varieties available, they are quick and easy to prepare.

A simple salad combining diced tomatoes, cucumbers, onion slices and chopped mint with canned four bean mix with a little French dressing drizzled over the top is fast and tasty. Or you could saute an onion, any yellow vegetables like squash, and ready-to-eat chickpeas, then combine with cooked beef or chicken strips and top with toasted pine nuts and serve over couscous.

Add an Indian flavour to meals - try warm naan bread with curried chickpeas, steamed green vegetables and rice. Alternatively saute an onion, garlic, curry powder and chilli paste. Then add ready-to-eat kidney beans, green peas, diced potatoes and canned tomatoes cook for ten minutes and serve with rice or couscous.

For something simple from the pantry, combine canned tuna, ready-to-eat chickpeas, a little canola or olive oil, basil and thyme and toss through cooked pasta.

Noodles are gaining in popularity today, as Australians are eating more Asian-inspired dishes. For a quick meal, stir fry noodles with mushrooms, shallots, garlic, ginger and pork strips. Or you could pan fry fish pieces then add laksa sauce and heat through. Add mint, parsley and bean sprouts and serve over cooked noodles. Why not cook chicken fillets, green beans, potatoes and sweet potato, then dice and add to heated Thai green curry paste before tossing through steaming noodles?

A simple alternative is to stir-fry sliced onion, capsicum and chopped tomatoes with diced chicken. Add cracked black pepper and toss through cooked noodles. Another idea is to combine ricotta cheese with diced cooked pumpkin, your favourite herbs, black pepper and fresh coriander, then toss through cooked noodles.

Couscous makes a great addition to a range of meals. A quick and easy meal is to stir-fry chicken or beef strips, add red capsicums and crushed garlic and toss through couscous.  Or try lamb with lemon couscous.

Couscous also works well with fish. Just mix grated lemon peel, cooked onion and crushed garlic, then serve with grilled fish and couscous. Or you may like to toss toasted sesame seeds, grated parmesan, black olives and shreds of fresh rocket or baby spinach leaves through prepared couscous for a cool meal. A final suggestion is to combine diced fresh tomatoes with ready-to-eat chickpeas, chopped shallots, garlic and cucumber. Serve cold with couscous.

- Source: Go Grains