Summer web surfing - Great meal ideas
Summer is a great time for quick and easy, light meals -
especially if you enjoy them outdoors with friends.
But who has the time – or energy - to plan them? Well,
the Go Grains web site has an easy solution. Just do a
little web surfing at
and you will find a whole summer season of main meal
ideas, along with a handy shopping and pantry list, some
great recipes and sound nutrition information.
You can download a menu plan for a week or for the entire
summer, along with the shopping lists to simplify your
supermarket visits. The meal ideas are suitable for singles,
couples or families.
The Go Grains web site is a nutrition communication
initiative supported by Australia’s grain growers and the
Federal Government through the Grains Research and
According to Go Grains dietitian Trish Griffiths,
enjoying foods made from grains, particularly whole grains,
like bread, pasta, noodles, couscous and breakfast cereals,
means you will have a nutritious diet which is low in fat
and great if you’re watching your weight. (No, these
carbohydrate-rich foods are not fattening – it’s a myth.)
“Bread, pasta, noodles, couscous and cereals are bursting
with energy-giving carbohydrates, protein, dietary fibre,
vitamins and minerals. We should all be eating more of these
foods,” said Trish Griffiths. “They make the perfect base
for nutritious, low-fat meals and snacks. Because they are
also very filling, you won’t be left feeling hungry.
“Australians tend to eat too much fat, particularly
saturated fat, and not enough carbohydrates. Unfortunately
this can lead to health problems like heart disease, cancer,
obesity and diabetes. Eating more bread, cereals, pasta,
noodles, couscous, pulses, fruits and vegetables is a simple
way to increase carbohydrate intake, cut back the amount of
fat in your diet and reduce the risk of contracting many
serious health problems.
“With the Go Grains web site everyone can now plan, shop
and prepare healthy meals easily,” Trish Griffiths said. Try
these summer recipes from the Go Grains web site -
GOURMET WHOLEGRAIN ROLLS
Preparation time: 15
Cooking time: 2-3 minutes
4 individual flat rolls or focaccia
190g jar basil pesto
200g brie, sliced
1 bunch rocket
500g char-grilled vegetables: eggplant, capsicum, sun-dried
300g rare roast beef, sliced
1 cup alfalfa sprouts
Grill or pan-fry flat rolls until lightly toasted. Cut
in half and spread one side of each with pesto. Top with
sliced brie, rocket, vegetables, sliced beef and sprouts.
Cover with remaining bread and serve immediately.
PRAWN & PASTA SALAD
time: 10 minutes
250g dried pasta
250g medium cooked prawns, peeled (= 500g unshelled)
1 Lebanese cucumber, seeded and sliced
1 bunch thin asparagus
1 red onion, very thinly sliced
Grated black pepper
Sprigs fresh dill
1/2 cup low fat yoghurt
1/4 cup oil free Italian dressing
2 teaspoons chopped fresh dill
1 teaspoon sugar
1 tablespoon water
Place pasta in a large pot of boiling water and cook
until tender but al dente. Rinse under cold water and
drain. Cook asparagus until tender but still crisp. Combine
pasta with prawns, cucumber, asparagus and onion in a large
bowl. Combine yoghurt dressing ingredients in a bowl, mixing
well until smooth. Just before serving, drizzle salad with
dressing, black pepper and dill.
Variations: Add or substitute fresh or canned salmon,
cooked squid or scallops.
HERB CRUSTED FISH WITH ITALIAN NOODLES
time: 15 minutes
Herb Crusted Fish:
2 tablespoons each: chopped fresh parsley and basil
Rind of 1 lemon
2 cups cornflakes, lightly crushed
1/2 cup rolled oats
Cooking spray oil
4 medium (250-300g) fish fillets (eg. barramundi, ling)
250g dried egg noodles
440g can tomatoes and herbs
1 tablespoon balsamic vinegar
1/2 cup black olives
1/2 each: green and yellow capsicum, thinly sliced
4 green shallots, cut into 2cm lengths
Combine parsley, basil, lemon rind, crumbs and oatmeal in
a bowl. Place fish on a lightly greased oven tray and press
mixture on fish. Lightly spray with cooking oil. Bake,
uncovered, in a hot oven (220ºC) 12-15 minutes or until fish
is cooked. While fish is cooking prepare noodles.
Bring a large pot of water to the boil. Add noodles and
cook, uncovered, until just tender. Drain. Combine noodles
with tomatoes, vinegar, olives, capsicum and green shallots
in the pot and heat through. Divide noodles between four
plates and top with herb crusted fish.
TERIYAKI KEBABS & HERB RICE
time: 15 minutes
500g chicken breast fillet, diced
3 cups diced fruit & vegetables: mango, pineapple,
capsicum, zucchini, Spanish onion
1/2 cup thick teriyaki sauce
2 cups Jasmine rice
3 cups chicken stock or water
2 tablespoons each: chopped parsley and green shallots
Soak bamboo skewers in cold water for at least 30 minutes
to prevent them scorching. Thread chicken, fruit and
vegetables onto skewers. Place in a shallow flat dish and
brush with teriyaki sauce.
Bring rice and stock to the boil. Reduce heat and
simmer, covered, 12 minutes. Remove from heat, stir in
herbs and stand, covered, while cooking kebabs. Grill or
barbecue kebabs until browned all over and cooked through.
Serve with herb rice.
Tip: For added flavour, marinate kebabs for 30 minutes or
longer, turning occasionally.
Source: Go Grains