Amaranth
It does not contain gluten and, compared to other grain products, provides 3 times more calcium. It is also rich in iron, magnesium and phosphorus and is the only grain product that is a source of vitamin C. Moreover, it provides a complete protein, containing the amino acid lysine, which is present only in a few cereal products. Amaranth is easy to prepare. It is enough to pour 1 cup of beans with 6 glasses of water, bring to a boil and cook for 15-20 minutes.
Amaranth breakfast: Ingredients: 3 tablespoons of whole grain amaranth flour 2 tablespoons of wheat bran 1 egg 3 tablespoons of yogurt 1 tablespoon of oil
Execution:
- Mix the flour, bran and yoghurt with the beaten egg.
- Shape the pancakes and fry them until golden in oil.
Brown rice
Brown rice retains much more nutrients than its processed counterpart. This is because only the inedible shell is removed in the production process. The bran and germ that are removed in the case of white rice remain here in the final product. It is worth knowing that just one cup of cooked brown rice provides 88% of the daily manganese requirement. It is a mineral that helps us digest fat and protects us from free radicals, delaying the aging process. The downside of brown rice is its preparation time, it needs to be cooked 40-60 minutes, and this puts a lot of people off. However, there is a way – you can easily cook the rice the day before, store it in the refrigerator and then only reheat it.
Asian Brown Rice: Ingredients: A bag of rice Vegetables (carrots, peppers, zucchini), cut into strips Bean sprouts Spices: turmeric, cumin, pepper, salt A tablespoon of sesame oil
Execution:
- Season the vegetables and fry in oil.
- Add cooked rice.
Barley
Barley is eaten mainly as pearl barley, which is made from partially cleaned grain (without bran). Even in this version, barley deserves special attention, as it is an excellent source of dietary fiber. ½ cup of cooked porridge provides about 15 g of fiber (while the same amount of brown rice only has 2 g of fiber). A significant part of this fiber is beta-glucan, i.e. a soluble fraction that has properties that lower blood cholesterol levels. Therefore, in 2005, the FDA recognized barley as a product for reducing the risk of coronary heart disease.
Barley pudding Ingredients: 1,5 cups of milk 1 tablespoon of rapeseed oil XNUMX/XNUMX cup of barley 1 tablespoon of sugar 150 g of plums Cinnamon, a pinch of salt
Execution:
- Pour milk into a pot, add groats, sugar, salt and oil, cook for 15 minutes, stirring occasionally.
- Put the plums into another pot, pour water, add cinnamon and cook for about 5 minutes.
- Finally, mix the plums with the groats pudding.
Quinoa (quinoa)
Quinoa, like amaranth, is a good source of wholesome protein as it contains all 9 essential amino acids. Additionally, it is also a gluten-free product. Compared to other cereals, it is also distinguished by a high content of vitamin E and unsaturated fatty acids from the omega-3 group. Before cooking, the quinoa should be thoroughly rinsed to get rid of the bitter taste, boil it for about 20 minutes and then drain it well.
Quinoa Salad: Ingredients: A handful of fresh spinach leaves A handful of arugula ½ cup of cooked quinoa ½ peppers Green cucumber olive oil Lemon juice
Execution:
- Mix vegetables and quinoa.
- Pour over the olive oil and lemon juice
Spelled
It is a variety of wheat that contains more protein, dietary fiber and minerals (iron, potassium and calcium) but less gluten. Importantly, this gluten is often well tolerated even by people who have been found to be intolerant to this compound. Spelled also provides unsaturated fatty acids, benefiting the circulatory system.
Spelled cutlets: Ingredients: 0,5 cup spelled seeds (soaked overnight) 2 carrots 0,5 onions Oil Salt, pepper, and fresh coriander
Execution:
- Boil the spelled until soft (about 2 hours).
- Grate the carrots and chop the onion.
- Fry the vegetables in oil, then combine with the ground spelled and season.
- Shape into patties and fry until golden.
Main photo is from: Photo credit: enneafive / Foter / CC BY