Ancient Greek salad with whole grains

Published November 2024 | 5 min read 
Expert contributor Sally Marchini, accredited practising dietitian and certified fertility dietitian 
Words by Jo Hartley

Eating whole grains is a great way to keep your health in check, and this tasty salad recipe is packed full of vitamins, minerals and ancient grains.

Did you know whole grains can be one of the easiest ways to boost your health and maintain a healthy waistline? By eating as little as four servings of whole grains throughout your day, you can significantly improve your overall wellbeing. 
 
But how can you effectively add them into your diet and which whole grains pack the biggest punch?

What are whole grains? 

The term ‘whole grain’ refers to an intact grain that contains three parts. Together these parts provide over 26 nutrients and other health-boosting ingredients that nourish the body and help reduce the risk of heart disease. 
 
The three major parts of a whole grain include the endosperm (the central part, primarily made up of starch), bran (the outer layer providing omega-3 fats, fibre, acids, vitamins and minerals) and the germ (the embryo packed with vitamin E, folate, thiamine, phosphorus and magnesium).

What’s the difference between unrefined and refined whole grains? 

The main difference between unrefined and refined grains is the way they’re processed and the nutrients they contain.  
 
Unrefined grains or whole grains use all three parts of the grain and are rich in fibre, vitamins and minerals. Refined grains have been processed to remove the bran and germ, leaving only the starchy endosperm. This refining process makes the grains last longer and improves their texture, but removes most of the fibre, vitamins and minerals.  
 
Refined grains include white flour and white rice and are found in most baked goods and processed foods. Eating too many refined grains can cause rapid increases in blood sugar levels, leading to unstable energy levels and increased hunger.

What are the benefits of eating whole grains? 

Eating whole grain foods can lower the risk of developing certain diseases by up to 30%, including bowel cancer, diabetes and coronary heart disease. 
 
“There’s a lot of research around the benefits of eating whole grains,” says Sally Marchini, accredited practising dietitian and certified fertility dietitian. “The health benefits come from the combined effects of the bran and germ, which are packed with vitamins, fibre and beneficial plant compounds.” 
 
Eating whole grains not only lowers the risk of chronic illnesses, she adds, but also helps reduce related risk factors like obesity, high blood pressure and high levels of fasting glucose, insulin and LDL cholesterol. These benefits can all help you live longer.  
 
Adding whole grains to your diet has also been linked to helping to maintain a healthy weight. 
 
“An increase in nutrient dense foods like wholegrain breads and cereals means there is a decrease in the intake of other foods with higher kilojoule content,” says Sally. “Whole grain foods, fruits, vegetables and nuts are high in fibre and digest more slowly, which helps you feel full for longer and can prevent overeating.”

How can I incorporate whole grains into my diet?

Whole grains can be added into your diet in a variety of ways, including as a side dish or in your salads, omelettes, frittatas, stews and soups. Choose wholemeal breads or crispbreads, wholegrain flour, dark ‘seedy’ breads, brown rice, wheatgerm or couscous to add to your meals.  
 
If you’re gluten intolerant or have coeliac disease, you can still benefit from whole grains’ health-giving properties. Look for gluten-free whole grains, like quinoa, buckwheat, corn, teff and sorghum. 
 
“There is such a wide variety of whole grains to choose from and they all offer similar benefits for weight management,” says Sally. “Each variety supports gut health and overall wellness.”  

Ancient Greek grains salad 

Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 6 

Ingredients

200g puy lentils, rinsed 
200g pearl barley, rinsed 
30g (1 cup) flat‑leaf parsley, chopped 
20g (1 cup) mint, chopped
390g (2½ cups) whole almonds, plus extra to serve 
seeds of 1½ pomegranates, plus extra to serve
2 tbsp pomegranate molasses 
salt and pepper, to taste 
80ml extra virgin olive oil, plus extra for drizzling 
2 tbsp pistachio nuts, roughly chopped
50g Greek (or vegan) feta   

Method

1. Bring a large pot or saucepan of water to the boil, add lentils and cook for 25 to 30 minutes, or until tender, then drain and rinse well. 
2. Meanwhile, in a separate large pot or saucepan, boil barley for 25 to 30 minutes, or until tender, then drain and rinse well. Combine cooked lentils and barley in a bowl. 
3. Add herbs, almonds, pomegranate seeds and pomegranate molasses, and gently combine. Season to taste with salt and pepper. Drizzle with olive oil and toss.  
4. To give your salad an extra dash of beautiful colour, it’s worth topping it with some more pomegranate seeds and almonds, so the colours really stand out. Add pistachios and crumble feta over the salad, then drizzle with extra oil to serve. 

What to do with your leftovers  

This salad will easily keep for a week if refrigerated and covered. Make a whole new salad by adding spinach, rocket and Greek feta. 

Recipe from A Seat at My Table: Philoxenia by Kon Karapanagiotidis, published by Hardie Grant Books. Photography by Sarah Pannell.

Finding your way to a healthier life

We’re helping eligible members^* save on the evidence-based CSIRO Total Wellbeing Diet. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight management tools to help improve habits and create lifelong positive behaviours.