Not a single buckwheat: we try the trendy cereals!

Everything is clear with the rice, millet, pearl barley and buckwheat. But today’s store shelves are simply chock-full of other items. How to prepare them and should they be purchased? Agreement!

Green buckwheat (335 kcal per 100 g)

A real superfood, which is presented today as a solution to all problems. But do you know what’s the secret? Green buckwheat is simply plain unroasted buckwheat. True, it contains more vitamins than usual. And it also contains antioxidants which boost metabolism and protect against aging. Green buckwheat also contains rutin, which is very useful for people with diabetes.

But you should not cook green buckwheat in the traditional way – destroy all its advantages. Heat treatment kills enzymes important for digestion. Just pour boiling water over it and let it sit for a few hours. You can also soak it in water overnight.

Recipe: mashed soup.

Pour the buckwheat (250 g) with a little water for 3 hours. Dice 3 potato tubers, 4 carrots and 1 stalk of celery. Add the chopped shallots (2 heads) and the basil in a little oil in a saucepan. Add the prepared vegetables and sauté a few more minutes. Add enough water to completely cover the vegetables and bring to a boil. Drain the vegetables while preserving the broth, chop them into a puree, then pour again on the remaining broth, add the prepared buckwheat. Cook until the buckwheat is ready (7-12 minutes), salt to taste.
Serve hot, drizzled with olive oil and garnish with a sprig of basil.

Quinoa (360 kcal per 100 g)

This cereal came to us from South America. The Indians have known this for a long time: a few thousand years ago, they called quinoa “grain of gold”. And today, it’s the # 1 oatmeal in Hollywood. You need to cook quinoa in the same way as buckwheat and rice – cook for 10-15 minutes. Don’t salt it: quinoa is naturally salty. Quinoa is suitable for salads and main dishes, and can also be used for cooking.

Quinoa contains more protein than any other grain and is fully digestible. Plus, quinoa doesn’t have guten, so if you’re gluten intolerant, this is the way to go. Quinoa also contains phytic acid, which lowers cholesterol levels and prevents the development of cancer.

Recipe: California Quinoa Salad

Pour the quinoa (4 tablespoons) with cold water and boil for 15 minutes, let cool. A mango, an avocado, an apple and 100 g of cucumber, peel and cut into small cubes. Peel the thawed shrimp from the shell, disassemble the crab meat into fibers. Mix the oil with the lemon juice. Mix all the ingredients with the vinaigrette, put in a salad bowl. Add the crab and shrimp. Garnish with mint and salad just before serving.

It is best to eat cereal in the morning. Make sure your breakfast does not exceed 25% of your daily diet in terms of calories.

Bulgur (340 kcal per 100 g)

This cereal came from the Middle East (if you were in Istanbul, you know that “pilav” – cooked bulgur – is served there with any dish and it is very tasty). Before cooking bulgur, you can quickly fry it in oil – this will make it tastier. You can serve bulgur with any meat or fish, or you can make a soup out of it. They can be stuffed with vegetables, and you can also mix them with chopped parsley and tomatoes – you get tabbouleh salad.

Bulgur is the healthiest type of wheat. The rough processing leaves some fiber in it, so this cereal is quite satisfactory. It also contains vitamins of group B, K, PP, calcium, potassium, iron, phosphorus. It is easy to digest and provides a lot of energy, which is why we recommend eating bulgur on active training days.

Recipe: tabbouleh with sundried tomatoes.

Boil 300 g of bulgur in boiling salted water for ten minutes, covered. Put a piece of butter in a saucepan, turn off the heat and simmer for another five minutes. 50 g each parsley, mint and basil (leaves only) finely chop, mix with crushed garlic (4 cloves), randomly chopped sundried tomatoes (200 g), olive oil (100 ml), the juice of two lemons, finely chopped green or red pepper. Salt and pepper. Mix the ready-made bulgur with the herb and tomato salad, let it steep for five minutes and serve as a snack.

Couscous (360 kcal per 100 g)

This cereal came to us from Tunisia and Morocco. For North Africa, couscous is a main course and a source of national pride. But they do it from … semolina. It’s very simple and quick to prepare: just pour boiling water over it, let stand for 5 minutes and stir. Couscous is even tastier – with salt and lemon juice. It can be served with dried fruits and honey, as well as with meat or vegetables.

However, couscous is not suitable for food: it is processed, so that its glycemic index increases, which causes a rise in blood sugar. But couscous contains a lot of vitamin B5, which helps fight stress and insomnia. It also contains copper, which strengthens the hair, and couscous is indicated for people with intestinal diseases.

Recipe: Couscous salad

Pour boiling water over half a glass of couscous. Chop a cucumber, 5-6 tomatoes, 1/4 red onion and the green vegetables. Pour the lemon juice over the cereals, salt, mix with the vegetables and 50 g of feta. Add a tablespoon of olive oil, salt and pepper. Sprinkle with pomegranate seeds before serving.