Suggestions for a complex carb

When I plan out my dinners I try to make balanced meals, 1/4 my plate with lean protein, 1/2 my plate with veggies, and 1/4 my plate with complex carbs and a touch of fat. My basic dinner has been 5ish ounces of fish with some kind of sauteed veggies and a sweet potato. Then I usually put some kind of dressing on the fish. The only thing is - I have a variety of veggies, I have a variety of fish and dressings to put on it to make it tasty and not get bored - the only thing I can never figure out is my complex carb.

I have been eating a lot of small sweet potatoes or light multigrain english muffins. I like the carb portion of my meal to be 100-150 calories. I like these two options but I need more variety. I don't really like pasta or rice that much, especially whole wheat pasta so I don't really want to add that to my meal. Any suggestions for a complex carb?

Couscous, or differing kinds of breads - pitta, wraps. Bulgur. Farro. Quinoa. Pearl barley. Millet. Amaranth. Buckwheat. Rye. Maize/polenta. Oatcakes. Beans.

Just check they're all of the wholegrain variety where appropriate!

I hear a lot about quinoa and I've been dying to try it - what's the consistency/how do you prepare it?

If you're buying it straight you'll need to soak it, first, and then after it's soaked you need to to strain it. However, boxed quinoa is usually pre-soaked.

As for cooking it, usually just boiling it up like rice works. It can also be used in a similar way to porridge, sweet as well as savoury.

A couple of quinoa recipes/meals for you:

Quinoa with stir-fried winter veg
414 kcalories, protein 15g, carbohydrate 42g, fat 22 g, saturated fat 3g, fibre 9g, salt 1.03 g per serving when made to recipe.

Butternut squash chilli with quinoa
306 kcalories, protein 13.9g, carbohydrate 53.4g, fat 5.6 g, saturated fat 0.7g, fibre 10.1g, salt 1.2 per serving when made to recipe.

Obviously, you can tweak stuff!

Oh wow does that butternut squash chilli look GOOD! I happen to have half a butternut squash sitting in my fridge. I think tomorrow I'll make a trip to the super market and give this a shot :) Hmm wonder if my "steak and potatoes" boyfriend will like it :-P

Thank you for being so helpful :)

Is squash or a turnip considered a complex carb? I had mashed turnips at my aunt's house the other day and I was thinking that might be a great addition to my meal :)

Original Post by lalabanana:

If you're buying it straight you'll need to soak it, first, and then after it's soaked you need to to strain it. However, boxed quinoa is usually pre-soaked.

 You don't need to soak quinoa before cooking. You just need to rinse it in a strainer to remove a bitter coating before cooking. 

To cook: Use 2 parts water or broth to 1 part quinoa. Bring water/broth to a boil, throw in quinoa, return to boil then reduce to a simmer for about 15 mins or until all liquid is absorbed. Fluff with a fork and eat!

This is my favorite quinoa recipe. I throw a little veggie stock in there too. I'm sure you could make this in a pot on the stove if you don't have a slow cooker.

ETA: I didn't add the veggie stock to this recipe- you should be safe with twice as much broth as quinoa. If you make it on the stovetop, I'd use 3x or 4x as much.

Cellophane: Oof, I've always found I need to soak mine otherwise it's bitter no matter what. D: Might be the brand/store.

Lafoutloud: I've made the chili before, and it is pretty hearty so he may just like it. :D As for the squash and turnip question, yes, they are. Most root veg contain complex carbs.

I always buy Bob's Red Mill brand quinoa and I've never noticed a bitterness. I don't even rinse it!

You should try toasting the grains first: heat a dry skillet on med-high heat. Put the dry grains in the dry skillet and let them heat up, stirring often. Once you hear a popping sound, the grains are toasted (3-4 mins or so) and you can toss them in some boiling water to cook. Apparently, it adds some flavour though I don't really notice.

I say quinoa too.  I don't soak mine, I just rinse them well.  But if you really don't LIKE any complex carbs (including a small wholewheat roll) then just have a side salad.  Veggies are carbs too!

Also, with fish, make sure you are getting fatty fish too, like tuna and salmon.  I know we're all afraid of fat, but the fat in tuna, salmon and other "fatty" fish is omega 3 fatty acids.  If you get a whitefish that dosen't have the fat content you are missing out on a really great health benefit.  Don't be too afraid of fats, they help fill you up and when eating in moderation, fats like olive oil, flax seed oil etc are very good for you. 

A really great way to make salmon:

equal parts lemon juice and soy sauce (about 4tbsp each) and a bunch of garlic minced or put thru a garlic press.  Mix together in a flat shallow dish/bowl, add salmon and marinate for about 15 min on either side, remove, pat dry, press in some fresh ground pepper.  Heat a skillet to med/med-high, add a very small amount of olive oil, sear the salmon 2-3 min on either side so it's JUST cooked through.  Don't over cook.  No need for any extra sauce or anything.  It's amazing.

don't forget corn, peas, potatoes (though you already mentioned your sweet potatoes, yes a complex carb), and beans! (Beans a personal fave, so easy when canned.) Toasted whole wheat pita bread is a yummy side. And there's always the old standby of some whole wheat pasta (i like penne for small portions); you could use your yummy dressings on that too. I do second the quinoa, love it.

yum, corn and peas!! Good suggestion :)

Chopped cabbage, raw or sauteed depending on how crunchy you like it.  This makes a good bed for stir fry in place of rice, with about a quarter of the calories.

The first time I had it was in a Japanese restaurant, which served a piece of grilled marinated halibut on very thinly sliced ice cold white cabbage, with a small portion of steamed rice on the side.  This was the best, and I've never been able to duplicate it.

Original Post by lafoutloud01:

Is squash or a turnip considered a complex carb? I had mashed turnips at my aunt's house the other day and I was thinking that might be a great addition to my meal :)

 The term "complex carbohydrate" and "simple carbohydrate" are generally not used in nutrition any more. Thats because it is confusing and many people think that the term "complex carb" means "high fiber" but it does not. The definition of a "complex carb" is any carbohydrate that has 3 or more sugar molecules linked together (i.e. a starch or fiber) or a "polysaccharide". So, by definition, any starch is a complex carb. So white flour, white bread, crackers, etc. are ALL sources of complex carbs. I think what you are looking for is "high fiber carbs" not just complex carbs. The only carbohydrates that are "simple" are simple sugars such as glucose, fructose, lactose, etc.

Think of it this way. Any source of whole grain, fruit or vegetable that has not been processed is going to be a good, healthy source of high fiber carbohydrate.

Lentils count and are a great way to make a filling and satisfying small portioned meal with very little fat. Toss in some garlic, dash a salt, dash of cumin, dash of chili powder, dash of pepper, carrots, onions and eat with 1/2 cup of rice. I don't really use a recipe but usually I will sautee the onions and garlic with some nonfat cooking spray and MAYBE a teeny bit of olive oil. (for those like myself under tight restriction, no oil). Sautee a little or just cook all the diced veggies like a soup. Try low sodium chicken broth is you are not a vegetarian for extra flavor.

For a snack or light breakfast I like whole wheat bagels toasted with a little low sugar jelly.  Great source of good carbs but not a great side dish.