Get more from your favourite dishes with Tilda Tasty Wholegrains! A delicious source of fibre that dials up the goodness without compromising on taste!

Tilda Wholegrain Packs

@Rhitrition x Tilda Tasty Wholegrains

“Fibre is an often overlooked part of a healthy diet. It’s crucial for healthy digestion so it is a key factor to consider when planning nutritious and well balanced meals! The recommended daily intake of fibre for an adult is 30g. It’s actually really easy to add more fibre into your diet, by eating whole foods, like fruit and veg and wholegrains, there’s ten top tips below. You can look for products that say ‘Source of fibre’ on the pack, like the Tilda Tasty Wholegrains range, as this means that the product is certified as containing fibre.”

Rhiannon Lambert’s top ten tips for incorporating more fibre into your diet

1. Aim to have a high fibre lunch, to sustain you and keep you full throughout the day. Why not include brown breads, grains and wholegrain rice as part of your meal to help you reach you reach your goal of 30g of fibre a day.

2. Snack smart – have a slice of wholemeal bread with different toppings such as peanut butter, hummus, avocado or even some cheese and fruit. If you’re not a fan of toast with toppings try some veggie crudités and dips.

3. If having a soup always go for a veggie mix and top with seeds, on the side try a slice of wholemeal bread or oatcakes. Another idea would be to add some rice to your soup for an added bit of fibre.

4. Add extra veggies to your sauces such as a bolognaise sauce or even a curry sauce.

5. Bulk up your dishes with pulses, lentils or beans to add some more texture and additional fibre.

6. Opt for smoothies over fruit juices, get creative and mix up the variety of fruit and even try adding some flaxseed or oats.

7. Leave the skin on your veggies and potatoes, a common misconception is that they are inedible, when actually they contain a lot of fibre and some nutrients too. Just ensure they are well cooked as this will aid digestion.

8. Serve your chilli or curry with Tilda Tasty Wholegrains for a boost of fibre with 3.8g per 125g portion.

9. Not all wholegrain products are high in fibre, so if you can’t get these then why not opt for products that are a source of fibre, which you can get from the Tilda Tasty Wholegrains range.

10. Make a simple sugar swap every now and again, opt for some dried fruit over your usual pick me up chocolate in the afternoon. Just 80g of dried apricots contain 5g of fibre and 80g of prunes 4.6g of fibre.

Rhiannon Lambert is Founder of leading Harley Street clinic Rhitrition and is registered with the Association for Nutrition (RNutr).

try out some of our recipes...

Middle Eastern Stlye Chicken with Wholegrain Rice

Middle Eastern Style Chicken

Delicious, tender chicken spiced with Middle-Eastern flavours. A tasty and comforting one-pot dish that is quick and even more nutritious when served with Tilda Wholegrain rice.

Mushroom Stroganoff

A creamy sauce with mushrooms, spinach  and shallots served on a bed of Wholegrain & Wild Rice

Mixed Grain and Avocado Salad (Vegan) Wholegrain & Quinoa

Mixed Grain and Avocado Salad

This warm salad will provide a rainbow of colours to brighten up any winter’s day. It’s rich in vitamin A, important for a healthy immune system, and is ready in less than 10 minutes.

Spicy Pilaf Wholegrain Pilau

Spicy Pilaf

A spicy wholegrain pilaff, with courgettes, lamb and mushrooms.

More tasty Inspiration!

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Tandoori Chicken Stir-fry @tildarice have asked me to come up with a 15 minute recipe using their amazing Tilda Wholegrain Basmati Rice. Here is my first quick meal, which is utterly delicious, while still being healthy and a source of fibre. If you open my store cupboard you will always find a selection of these fabulous pouches, I find them so useful and add them to many of my favourite recipes for an authentic flavour, taste and texture. Who’s going to try this one? Cooking Time - 15 minutes Serves 2 INGREDIENTS Marinade: 1 heaped tablespoon natural yogurt 1 clove garlic - crushed 1 teaspoon grated ginger 3 teaspoons Tandoori spice mix Juice of half a lemon 450g chicken breast fillets - sliced 6x3 cm strips 1 onion - finely sliced 2 cloves garlic - crushed 2 teaspoons grated ginger 1 red chilli - finely chopped 160g sugar snaps 1 teaspoon cumin Juice of 1/2 a lemon 8 cherry tomatoes - halved 1/2 small bunch fresh coriander - chopped 1 pouch of Tilda Wholegrain Basmati Rice METHOD Preheat the oven to 210 degrees. Mix the marinade ingredients in a bowl and coat the chicken in the marinade. Place on a baking tray, drizzle with oil, season and roast for 10 minutes. Sauté the onion, garlic, ginger and chilli until soft. Add the sugar snaps, cumin and lemon juice and cook for 3 minutes. Throw in the tomatoes, along with the chopped coriander. Stir in the rice and warm through. Remove the chicken from the oven and add to the rice. Finish with fresh coriander. @tildarice #Tildalicious #TastyWholegrains #TildaRice

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AD| 15 Minute Creamy Chana Masala *Recipe below and in my stories* ___ Calling all comfort food lovers with little time in the kitchen! This 15 minute recipe takes minimal effort for maximum results - a healthy delicious dish using gorgeous fluffy @tildarice. Tilda Tasty Wholegrains is a source of fibre and this time I've chosen Tilda Wholegrain Basmati & Wild Rice to add a healthy boost to my favourite dish. ___ Ingredients: -1 x Tilda Wholegrain Basmati & Wild Rice pouch -2 x 400g tin chickpeas -2 x 400g tinned tomatoes -200ml water -3 garlic cloves minced -1 tsp ginger paste (fresh or jarred) -2 x 400ml coconut milk -1 tsp cumin -1/4 tsp chilli flakes -1 tsp garam masala -1/4 tsp turmeric -1/2 tsp sea salt flakes -150g fresh or frozen spinach -handful toasted hazelnuts, pumpkin and sunflower seeds ___ Method: -Add the garlic and ginger paste to a pan with the drained chickpeas and fry with the spices for around 5 minutes -Add the tinned tomatoes and water and bring to the boil for around 6-7 minutes -Take off the high heat and add the coconut milk, spinach and salt, stir together until combined -Add the opened pack of @tildarice to the microwave and heat for 2 minutes -Taste test the curry, adding more seasoning if needed -Add the curry to a bowl along with the hot rice, top with toasted nuts and seeds, another pinch of salt and enjoy! #Tildalicious #TastyWholegrains #TildaRice

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{AD} Smokey BBQ Pulled Jackfruit Rice using @Tildarice Wholegrain Basmati Rice 😍😍😍 These are all of my favourite kind of flavours packed into one tasty, 15 minute dish. 🙌🏼 The @tildarice Wholegrain Basmati Rice is a great source of fibre, adding a healthy kick to your midweek meal. The black beans add plant protein, making it a super satisfying quick lunch or dinner! Full recipe below. 😊 #Tildalicious #TildaRice #TastyWholegrains INGREDIENTS: (Serves 2) * 1 pouch @tildarice Wholegrain Basmati Rice * 1 tbsp olive oil * 1/2 onion, finely sliced * 2 cloves garlic, crushed * 1/2 400g tin of jackfruit, drained and pulled apart with a fork * 1/2 400g tin black beans * 2 tbsp soy sauce or tamari * 2 tbsp maple syrup * 2 tbsp tomato puree * 2 tsp smoked paprika * Slice of lime, for garnish * Fresh coriander (for garnish - optional) * Sliced spring onion (for garnish - optional) METHOD: 1. Heat a large pan over a medium heat and add the olive oil. 2. Add in the sliced onion and garlic, sauté for 4 minutes.  3. Add in the pulled jackfruit, soy sauce, maple syrup and tomato paste and cook for 2 minutes. 4. Add in the black beans and smoked paprika and mix. 5. Add in the pouch of Tilda Wholegrain Basmati Rice and stir in. Add a little water if it’s starting to stick. Cook for 5 minutes.  6. Serve, top with spring onion, coriander and lime juice. Enjoy! Music: @teobeaume 🎵

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AD | 15 Minute Potato & Courgette Curry with Tilda Wholegrain Pilau Basmati Rice (recipe just below). ____ I'm teaming up with @tildarice to bring you another recipe that's perfect for those days where you're short on time but not appetite. This hearty meal can be taken to work the next day too - winner! ____ I've chosen to pair this simple sauce recipe with the Tilda Wholegrain Pilau Basmati Rice because it has a beautiful texture and the flavour works really well. It gives me more from my favourite dish as it’s a healthy source of fibre, without sacrificing taste! ___ Ingredients: 2 courgettes 1 large red onion 3 cloves garlic 1 large baking potato 1 pouch of Tilda Wholegrain Pilau Basmati Rice 1 400g tin chopped tomatoes 200g block coconut cream 300ml boiled water 1 tbsp curry powder 1/4 tsp salt 2 curry leaves / bay leaves A drizzle of olive oil ½ tsp turmeric (optional) Fresh coriander and toasted seeds to garnish ___ Method: Fill the kettle and boil it in preparation Finely chop the red onion and add to a large pan with a drizzle of olive oil and fry on a medium heat for 5 minutes Finely chop the garlic, then add to the pan with the onions for 1 minute Quickly chop the courgette and potato into bite size chunks (this helps it cook quicker) and add to the pan Pour in the tinned tomatoes, water, spices and seasoning and bring to a boil for around 6 minutes Add the coconut cream and stir to create a beautiful golden colour (add a little turmeric if it needs more colour) and leave to simmer (not boil) for a further 5 minutes While the curry is simmering, unseal the top of the Tilda Wholegrain Pilau Basmati Rice pouch and pop in the microwave for 2 minutes Taste test the potatoes making sure you can stick a fork through, then when done serve up! Garnish with fresh coriander and toasted seeds if you fancy, or just enjoy as is - it's delicious ___ I hope you love this recipe as much as we do and please tag both myself and Tilda if you give this a go. ___ @tildarice #TildaRice #Tildalicious #TastyWholegrains

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Asian Spiced Steak with Tilda Wholegrain Basmati & Quinoa Rice So, here is my second 15 minute plate of deliciousness using Tilda Wholegrain Basmati & Quinoa Rice, which is a good source of fibre. I’ve seasoned the steak in gorgeous Japanese spices, pan fried some pak choi and then pulled the whole dish together with the most amazing green sauce. The Tilda Tasty Wholegrains range is a tasty and healthy option for midweek meals and perfect for pairing with your favourite dish or cuisine. Don’t you just love a 15 minute meal? Cooking Time - 15 minutes Serves 2 INGREDIENTS Sauce: 1 small bunch coriander 1 green chilli - seeds removed 1 clove garlic 2cm piece of fresh ginger 2 teaspoons sesame oil 1-2 tablespoons olive oil Juice of 2 limes 1-2 teaspoons honey Salt & Pepper 2 fillet steaks 1 teaspoon Japanese spice - shichimi togarashi or chilli powder / crushed Szechuan pepper 2-3 bulbs of pak choi - quartered lengthways 2 rows of cherry tomatoes on the vine 1 teaspoon sesame oil 1 pouch of Tilda Wholegrain Basmati & Quinoa Rice METHOD Preheat the oven to 210 degrees. Drizzle the tomatoes with oil and season. Place in the oven for 10 minutes. Season the steaks in the Japanese spice and salt and pepper. Drizzle with oil and put into a smoking hot pan. Cook for 3 minutes on each side, remove and cradle with foil. While the steak is cooking, blitz the sauce ingredients in a mini chopper or bullet. You may need to loosen with extra oil. Wipe the pan clean with kitchen roll. Add a little oil and sauté the pak choi until golden. Open the pouch of Tilda Wholegrain Basmati & Quinoa Rice and cook in the microwave according to packet instructions. Slice the steak and plate up as in the video. Drizzle with the green sauce. @tildarice #Tildalicious #TastyWholegrains #TildaRice

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{AD} Easy Vegan One-Pot Biryani featuring @tildarice Wholegrain Pilau Basmati Rice 🥣 - a perfect ingredient that adds more fibre to my favourite dish 👏🏻 I’m TOO excited to share this recipe with you guys - I'm honestly obsessed! It’s been a staple in my household for the past few weeks 🙌🏼 It’s totally vegan, gluten free, a source of fibre and the best part - ready in 15 minutes 🙏🏼 Try this for an tasty lunch or weekday dinner. Full recipe below! #Tildalicious #TastyWholegrains #TildaRice Easy Vegan One-Pot Biryani: Serves: 2 INGREDIENTS: • 1 pouch of Tilda Wholegrain Pilau Basmati Rice • 1 tbsp olive oil • 1/2 white onion, thinly sliced • 3 cloves garlic, crushed • 1 green chilli, sliced • 1” piece fresh ginger, chopped • 1/2 cup fresh or frozen green beans, trimmed and chopped • 1/2 cup frozen peas • 1/2 cup mushrooms, finely sliced • 1/2 400g tin chickpeas • 1/4 cup raisins • 1 tsp garam masala • 1 tsp cumin • 1/4 tsp ground coriander • 1/4 tsp cinnamon • 1 tsp turmeric • Generous pinch of salt • 1/4 cup veggie stock • 1 large bay leaf/2 small • Juice of 1/2 a lemon • Handful fresh coriander, chopped, for garnish METHOD: 1. Heat a large pan over a medium heat and add the olive oil. 2. Add in the onion and cook for 3 minutes 3. Add in the garlic, ginger, chilli and spices - cook for 2 minutes while stirring 4. Add all the veggies, chickpeas and bay leaves. Stir and cook for 5 minutes 5. Squeeze in 1 pouch of Tilda Wholegrain Pilau Basmati Rice and stir well. 6. Add the raisins, veggie stock and salt - mix in. Increase the heat slightly while stirring. 7. Reduce the heat and simmer for 5 minutes until the liquid reduces. 8. Add in the lemon juice (optional step - you can just squeeze over before you serve!) 9. Fluff up and add salt to taste Serve and garnish with fresh coriander and a squeeze of lemon juice. Enjoy! Music: @teobeaume

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