Recipe Round Up 7: Cool Complex Carbs
With the holiday season upon us, many people become fearful and anxious about food. And this is especially apparent when it comes to sugar and carbohydrates. But don’t forget: your body needs carbs! Holiday candies and desserts are great to sample and enjoy, and don’t let anyone tell you otherwise.
The key is to remember how your body reacts to the simple sugars often found in desserts, with blood sugar spikes and crashes, and adjust your eating patterns throughout the season to make sure you have regular sources of complex carbohydrates, especially pulses and whole grains, that will provide longer-lasting energy, the addition of vitamins and minerals, and a boost of fiber to help keep you feeling merry all season long! Try some of my favorite complex carb-starring recipes below with lentils, rice, quinoa, and oats!
Lentil Meatballs
Pulses – which include beans, lentils, and peas – are a fantastic source of nutrition. Try these Healthier Steps lentil meatballs as a replacement for their less healthy, red meat cousin without missing out on any textures or flavors. Not only will these still provide a good dose of protein, but you’re also getting fiber and prebiotics for gut health and some unsaturated omega-3 fats (from the walnuts) for heart health. If you have any allergies or intolerances, this recipe is for you too, because it is gluten-free, vegan, dairy-free, and soy-free. These are a staple in my rotation for plant-based meatballs! I’ve tried the cashew gravy but often swap in another pasta sauce or dressing. They’re great in any combination I’ve ever tried!
Basmati Turmeric Rice Pilaf
This rice dish from Once Upon a Chef has quickly become another one of my go-to items. You can find basmati rice as a whole grain (brown basmati rice) to make sure you’re getting the most nutritious bang for your buck here. I love the flavor and texture combinations of the spices, the dried fruit, and the sliced almonds. Sometimes (okay, most of the time because I’m obsessed) I’ll toss in a can of chickpeas too along with other veggies or nuts to make it an even bulkier dish worthy of a main meal, which a side of fruit or a simple salad.
Peanut Butter Oat Bars
I don’t think it would be possible for me to survive without peanut butter. I go through so much that I actually started to make my own in order to reduce the plastic tubs I was purchasing all the time! I first shared these Sally's Baking Addiction peanut butter oat bars as a portion my West Branch State Park adventure, and I continue to make them as an easy, transportable snack, even around home (thanks, COVID!) The oats here shine as the complex carb of choice, providing lasting energy and soluble fiber to help keep your cholesterol levels in check. I usually take the liberty of tossing in some additional add-ins such as chopped nuts, chocolate chips, or coconut flakes. Playing around with flavors helps reduce recipe and food fatigue so that you keep coming back for more healthy, yummy goodness!
Quinoa-Salmon Muffin Cakes
This recipe from Eating Well is a re-share from my salmon recipe round up, but it’s worth putting out there again in case you haven’t tried it yet! PACKED full of flavor and so nicely portioned out, these quinoa salmon cups provide a ton of protein, healthy omega-3 fats, fiber, and are just plain cute! They are simple to make and even more simple to eat over a bowl of salad greens, so try them out today!
Happy complex carb consumption! Remember I’m off social media [and loving it] but if you’re on and feeling these recipes, please share this post for others to enjoy as well and drop a comment below!
Cheers & Namaste!
-JMJ