5 ways with wholegrains

Bulgur wheat tabbouleh
Serves 6
Place 225g bulgur wheat in a heat proof bowl and pour boiling water all over it so it is submerged. Set the bowl aside for 30 minutes to allow the bulgur wheat to soften, then drain through a sieve. Transfer to a large salad bowl. Add 250g halved cherry tomatoes, 1 peeled and diced cucumber, 5 sliced spring onions, 1 large bunch of chopped fresh parsley, 15 chopped fresh mint leaves, the zest and juice of 2 lemons, 120ml olive oil and a pinch of salt. Toss it all together thoroughly and serve.

Whipped banana porridge with peanut butter and jam
Serves 2
Place 100g oats and 240ml water in a saucepan over a medium heat. Once boiling, reduce the heat to low and cook until almost all the water is absorbed. Turn off the heat. Peel and mash 1 extra-rip banana and add to the oats; whisk vigorously for one minute or until everything is hot and the oats are fluffy. Divide between two bowls and top each with 1 tbsp peanut butter and 1 tbsp strawberry jam. Sprinkle with hemp or chia seeds to serve, if desired.

Pearl barley salad with spinach and Feta
Serves 2
Heat 1 tbsp olive oil in a large pan over a medium-high heat. Add 1 chopped red onion and cook for 3-4 minutes. Add 4 crushed garlic cloves, 1 tsp cardamom and the zest and juice of 1 lemon and cook for 30 seconds. Add 4 handfuls of baby spinach and cook for 30 seconds, stirring, until wilted. Add 300g cooked pearl barley, 60g crumbled Feta, 30g sliced almonds and 70g raisins. Season to taste. Serve topped with chopped fresh parsley and some lemon wedges for squeezing.

Sriracha and lime popcorn
Serves 2-4
In a large, heavy pot with a lid, melt 2 tbsp coconut oil over a medium-high heat. Put 3-4 popcorn kernels into the oil and put on the lid. Once the first kernel pops, the oil is ready. Add 120g popcorn to the pot, put on the lid and give the pot a vigorous shake. Cook the popcorn, shaking the pot every 30 seconds or so, until the popping has stopped almost completely and the popcorn is done.

Stir 1 tbsp coconut oil and 1-1½ tsp sriracha (or Tabasco sauce) together in a small bowl and microwave on high for 12-15 seconds until melted together.

Transfer the popcorn to a large bowl. Grate the zest of 1 lime over the popcorn. Sprinkle with salt to taste, then drizzle with the sriracha mixture and use your toss until evenly coated. 

One-pot mushroom rice
Serves 6
Heat 1 tbsp olive oil in a large stockpot or casserole over a medium heat. Add 1 chopped onion and cook for 4-5 minutes, stirring frequently, until translucent. Add 2 crushed garlic cloves and cook for 30 seconds, then add 450g sliced chestnut mushrooms 2 tsp Worcestershire sauce and ½ tsp dried thyme. Cook for 5-6 minutes, stirring occasionally, until mushrooms are tender and browned. Season to taste. Stir in 150g brown rice and 360ml vegetable stock. Bring to a boil, then cover, turn the heat to low and simmer for 45 minutes or until the rice is cooked through. Add 30g butter and beat in with a wooden spoon until melted.

Garnish with fresh parsley or chives and serve immediately.