Forgotten cereals oats and buckwheat
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They were hidden in a forgotten corner for a long time, but now they are taking back the kitchen. Fortunately, because oats and buckwheat are easy, cheap and healthy!
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Grains provide the body with multiple carbohydrates as well as a significant amount of dietary fiber, B vitamins and magnesium. For those who follow a slimming diet, they are highly recommended because they give a feeling of satiety quickly and for a long time. Whole grains contain more nutrients than their bran-free brothers (the skins), but they also have a drawback: if the grains aren't organically grown, their casing may contain leftover unhealthy pesticides. A Furthermore, there is no valid excuse for not eating whole grains. Are you not that handy in the kitchen? Are you short on time? Would you rather not spend too much money? Cereals are al dente in a few minutes, are as easy to prepare as pasta and not expensive at all. All you have to do when cooking or steaming is following the directions on the package. Overcooked they become sticky, overcooked they can cause indigestion.
Buckwheat
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Buckwheat contains no gluten and is one of the best sources of vegetable protein. Rich in B vitamins, magnesium, copper, potassium, phosphorus, flavonoids and antioxidants. Especially recommended to avoid peaks and troughs in blood sugar. Improves the metabolism of collagen, the protein that gives skin firmness. Has a soothing effect thanks to vitamin B and magnesium. Buckwheat also contains all eight essential amino acids, which is quite rare. A A doctor is sure to welcome patients who eat buckwheat because the flavonoid rutin keeps the blood liquid, lowers cholesterol, reduces the risk of high blood pressure, strengthens blood vessels and with all this cardiovascular disease, varicose veins and heavy legs helps prevent. Spicy detail: although buckwheat is often referred to as the black grain, it is actually not a cereal, but the seed of a plant in the rhubarb family. But because it does not contain gluten, buckwheat is a perfect grain substitute. It is easy to grow, even on poor soils.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Nice and versatile
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In organic shops and large supermarkets we find buckwheat in various forms: as grain or flour, in biscuits, in Japanese noodles (soba) and roasted (kascha). The grains are cooked and served as a side dish (with olive oil and fresh herbs), as a risotto, or cold as a tabouleh. They give an oriental flavor to salads, beans and stewed winter vegetables. And cooked in milk they can be added to desserts. The flour for a cake can be half buckwheat and half grain.
Oats
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The Scots wouldn't put their famous porridge aside for the world, because the oats from which this porridge is made are exceptionally rich in protein. We rediscovered it because oats have been shown to have remarkable slimming properties: it saturates quickly and has a low glycemic index. In addition, unlike other grains, oats are rich in beta-glucan, a soluble fiber that provides quick satiety, prevents fluctuating blood sugar and lowers cholesterol. Based on various scientific studies, most doctors recommend eating whole grain oats or oat bran every day to get three grams of oat beta-glucan and lower cholesterol. Finally, oats also contain interesting doses of antioxidants, manganese, silicon and fiber to keep the intestines healthy.
Various in shape and use
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Oats are cheap and can be bought in almost all supermarkets in the form of flakes, and in organic stores as grain, flakes and milk. The flakes are cooked quickly. Place them briefly in boiling water or hot milk and then let them rest for a few minutes. The grains require a slightly longer cooking time: ten to twenty minutes in steam or boiling water. The oat milk gives a soft and original taste to gratins, béchamel sauce, desserts and soups. And the oat bran? They fit perfectly in a weight loss cure. The outer shell of the crushed grain acts like a sponge and can absorb up to 40 times its volume of water, creating a gel that “captures” some of the fats and calories in the stomach.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Usage tips
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Buckwheat Muesli: Â Boil two cups of buckwheat. Add two tablespoons of raisins, fresh fruits and some nuts and two tablespoons of maple syrup. A Pancake: Mix 250 grams of buckwheat flour, an egg, one and a half teaspoons of salt and enough water to form a liquid dough. Let rest for an hour and bake the pancakes. A Oats Scottish porridge: Pour 30 grams of oat flakes with milk and add sugar and cinnamon to taste. Let it swell overnight. A Original crumble: Â Mix the cooked oat flakes with some sugar and butter until they have a crumbly texture. Cover this crust with seasonal fruit and bake in the oven for 15 to 20 minutes until golden yellow. Serve lukewarm.