- Nutritional properties of groats
- Alpine salad with couscous
- Buckwheat and fish casserole
- Semolina balls
- Stuffed cabbage with millet
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Contrary to popular belief, groats do not fatten, but they have many nutritional values and give you a feeling of fullness. They have little fat, so when properly prepared, they are a valuable component of a slimming diet. It is worth trying recipes for dishes with porridge.
Groats do not fatten, but have a lot of nutritional value and give you a feeling of fullness. They have little fat, so when properly prepared, they are a valuable component of a slimming diet. It is worth trying recipes for dishes with porridge.
Nutritional properties of groats
Although 100 g of cooked groats (2 tablespoons) provides about 330 kcal, but it has a lot of fiber. For example, 100 g of buckwheat and barley contains approx. 6 g of fiber (the daily requirement of an adult is approx. 30 g). It regulates intestinal peristalsis and hinders the absorption of fat, and by swelling in the stomach, it makes us full longer. Dietary fiber also helps with constipation and digestive problems, which often bother obese people.
Frequent eating of thick porridges can harm people suffering from gastric and duodenal ulcers, hyperacid gastritis and gastroesophageal reflux
Besides, we won't find much fat in groats, so they should become friends with them (especially coarse-grained ones) on slimming diets.
Groats are a rich source of starch, which is slowly broken down into glucose in the body - fuel needed for the work of the brain and all other cells. 100 g of cooked semolina covers the daily requirement of carbohydrates almost completely. Therefore, cereal should be used in the period of increased mental effort. Due to the fact that starch contained in groats gently raises blood glucose and insulin levels, dishes based on it should also be eaten by diabetics.
Groats should also be eaten by hypertensive people and those suffering from cardiovascular diseases - groats have a lot of potassium and very little sodium (unless they are s alted).
Groats should also be included in the menu of people at risk of anemia, e.g. millet and buckwheat contain iron and folic acid to prevent anemia.
Alpine salad with couscous
Ingredients for 4 servings: a cup of groatscouscous , lemon, 3 tablespoons olive oil, 2 diced tomatoes, green and red pepper diced, a few olives, 2 tablespoons chopped parsley, a tablespoon of tarragon, a tablespoon of chopped mint, s alt,pepper
Pour over couscous with 2 cups of boiling s alted water, wait 5 minutes, then mash with a fork. Add lemon juice, chopped vegetables and spices. Season with olive oil and mix. Put in the fridge for 3 hours. Serve the salad chilled.
Coarse groats, especially buckwheat, are usually contaminated - so you have to rinse them several times in cold water and drain them before cooking.
Buckwheat and fish casserole
Ingredients for 4 servings: 2 cups of buckwheat, 1 kg of fillets (e.g. hake, pollock), 8 dried mushrooms, a teaspoon of butter, 4 carrots, 2 parsley, leek, celery, juice of half a lemon, herbs English, bay leaf, s alt, sugar, 2 teaspoons of margarine, grease on a casserole
Cook the groats loose in mushroom broth with butter and s alt. Slice vegetables, add spices and cook stock. When the vegetables are soft, add the lemon juice and fillets. Simmer for about 15 minutes. Grease a heat-resistant dish with fat, arrange the groats and fish with vegetables in it in layers. Pour the melted margarine over the dish and bake it for about 20 minutes at 150 degrees C. Serve it hot with the mushroom sauce and salad.
Ingredients for 4 servings: half a cup of semolina, 4 tablespoons of sugar, 4 egg whites, half a cup of shelled almonds, a teaspoon of chopped orange peel, juice and lemon zest.
The grains will not stick together if you add fat to cooking, e.g. butter (a spoon for 100 g of groats).
Beat the egg whites to a stiff foam, gradually adding sugar, ground almonds, lemon juice and lemon zest, orange zest, and finally porridge. Set aside for a couple of hours, then form into small balls. Place on a baking sheet and bake in an oven preheated to 150 degrees C until golden brown.
Stuffed cabbage with millet
Ingredients for 4 servings: 2 cups of millet, onion, 400 g of cooked meat, 2 tablespoons of olive oil, a head of savoy cabbage, s alt, pepper, ground paprika, dried marjoram
Boil the groats so that it is slightly hard. Chop the onion and dice the meat. Fry the onion and meat in olive oil, mix with the cooked groats. Season with s alt, pepper, marjoram and paprika. Scald cabbage leaves in boiling water, remove lumps at the base. Put the stuffing on it and wrap it. Pour olive oil into a saucepan and arrange the cabbage rolls. Water 1.5 liters of water. Cover and simmer for about 1 hour. Serve with tomato or mushroom sauce.