Types of groats
It is worth using each groats, depending on what you want. Each is valuable, although buckwheat and millet are the most nutrient-rich. However, it is also worth eating barley or couscous. In the case of buckwheat, you can find both roasted (roasted) with an intense flavor, and also milder: unroasted, which is lighter in color. In the case of barley groats, there are several types depending on the level of grinding and cleaning. The best, however, is barley barley, which is a great substitute for rice in various types of dishes.
For breakfast
Groats are a product rich in complex carbohydrates. Glucose is released from them gradually, which helps to maintain a constant level of sugar in the blood. This in turn allows you to start your day with full ‘batteries’. Thanks to this, the groats are perfect for the first meal of the day. How to prepare it?
Buckwheat muesli
Ingredients:
50 g of unroasted buckwheat
a handful of raisins
a handful of dried cranberries
a handful of walnuts
a teaspoon of honey
2 teaspoons of balsamic vinegar
1,5 tablespoon of linseed oil
Boil the groats. Crush the nuts. Dissolve the honey in vinegar. Add oil while stirring constantly. Mix the groats with fruit, nuts and sauce.
For lunch
For dinner, we usually choose potatoes as a starchy side dish. Although, of course, potatoes also have their nutritional value (potassium, vitamin C), it is worth enriching the main meal of the day with other additives. Groats are perfect for meat dishes, especially stews. However, they can also replace rice in stuffed cabbage or risotto. They also work great in soup or various kinds of patties.
Vegetarian stew
Ingredients:
1 cup of country or Masurian barley
1 onion
1 bell pepper
1 large tomato
1 small cucumber
1 cup of cooked chickpeas or other legumes
½ cup of parsley
½ cup of chopped mint
3 tablespoons of lemon juice
2 cups of broth
salt, pepper, hot pepper
Boil the groats in the broth (over low heat until the liquid disappears). Stew the diced vegetables. When they get soft, add chickpeas and groats. Boil for a while, season with lemon juice and spices. Finally, add the parsley and mint.
Mushroom cutlets with porridge
Ingredients:
1/3 cup of buckwheat or barley
2/3 cup of water
1 cup red pepper, finely chopped
1 cup of finely chopped onion
400 g of mushrooms
2 garlic cloves, chopped
3 tablespoon of butter
1 large egg
bread crumbs
teaspoon of soy sauce
salt, pepper, chilli
Boil the groats in water. Cool. Blend the mushrooms with a blender. Fry the onion and pepper in butter for about 5 minutes. Add mushrooms, garlic, salt, pepper and chilli. Stew for about 10 minutes, until the liquid evaporates. Add vegetables to the groats. Add breadcrumbs and beaten egg, mix. Set aside to cool. Form flat cutlets which, after rolling them in a bun, fry in oil over low heat for about 2 minutes on each side.
For supper
The last meal of the day should be eaten 3-4 hours before bedtime. This allows the food to be digested properly, but also leaves energy for night regeneration. Thanks to this, you do not go to sleep on an empty stomach. It is worth introducing a dish rich in vegetables and whole grains. So salads with the addition of groats are a great idea.
Colorful salad
Ingredients:
1 cup of millet
2 glasses of water
XNUMX/XNUMX cup chopped parsley
XNUMX/XNUMX cup of chopped chives
5 radishes
1 small green cucumber
1 yellow pepper
50 g of yellow cheese
2 tablespoons of Balkan yogurt
clove of garlic
salt, pepper, sweet pepper
Boil groats in water. Dice the radishes, cucumber, pepper and cheese. Squeeze the garlic through the press. Mix vegetables and cheese with cooled groats. Combine all ingredients with each other.
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