Whole Grains: Learn The Best Way To Cook And Enjoy All The Benefits Of This Rich Ingredient
September 11, 2018 16:11 By Fabiosa
We all want to have a proper diet not only to lose a few extra pounds but also keep our health up-to-date. We always seek to add as much nutritious food in our daily ration as possible, but sometimes, we tend to forget about the whole grains.
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Even though brown rice, lentil, chickpea, and even pea may sound scary, the truth is that these ingredients are super powerful and nutritious. Studies indicate that they play a very important role in the body’s functioning, controlling weight and chronic diseases, such as diabetes and hypertension. To improve these processes, you can make the whole grains even healthier if you know the right way to use them. How about some of these helpful tips?
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What are whole grains?
Whole grains are part of the grain group. These are any food made of wheat, rice, oats, cornmeal, barley, or other cereal. The two subgroups of grains are the whole grains that retain the entire nucleus of the ingredient and the refined grains that are ground and finer in texture. However, while the first retain all their healthy properties, the others, even enriched with vitamins and minerals, lose all fibers in the refinement process.
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What is the best way to prepare the whole grains?
Sometimes, using the ingredients that are known to be most beneficial to health isn’t always easy and pleasant. However, this reality can change right now! There are some foolproof cooking recommendations you can use to make the preparation of your grains much easier and healthier. Everything you need is to make the best use of all the nutrients they have! What a delight!
Brown rice is a great accompaniment, and it replaces white rice very well. To cook this cereal, you need to use a cup of rice for two and a half cups of water. Add a teaspoon of salt and bring to low heat. When the water gets soaked, uncover the pan and let it sit for 10 minutes. Don’t forget to use this rice for cookies – pure satisfaction!
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In addition to replacing the beans, this grain can be used in salads and soups. For cooking, put the grains in boiling water for two minutes, let it stand for two hours, and remove the extra water. Use one cup of grains for three cups of water and one tablespoon of salt. Cook in a pressure cooker for 15 minutes until it starts sizzling.
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Quinoa can also replace rice and serve as a main dish. However, you can use your imagination and add it in pies, cookies, and even eat with meat. While cooking, take a cup of the grain for two cups of water and a teaspoon of salt. You can follow the same steps as with the rice as both have similar structure!
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It is a good substitute for beans and can also be used in salads and soups. The preparation is similar to the chickpea but should remain in the pressure cooker for only 5 minutes.
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Peas are a rich ingredient and can be added to salads, pasta, and pies. Steaming is the best way to prepare them. Let them cook for 2 minutes until light green color and “al dente” taste.
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Now, there is no more excuse not to include these super healthy foods in your diet! Have you already tried some of them? Did the dish taste well? Share your opinions in the comments.