How to make delicious whole grains
In recent years, healthy diet has become a hot topic, and whole grains are highly praised for their rich nutrition, low fat and high fiber. This article will combine the hot content on the Internet in the past 10 days to share with you creative ways to eat whole grains, and attach structured data to help you easily master cooking skills.
1. Nutritional value of whole grains
Whole grains include millet, corn, oats, buckwheat, red beans, mung beans, etc., which are rich in dietary fiber, vitamins and minerals. The following is a nutritional comparison of common cereals and grains:
| Kind | Main nutrients | Calories per 100g |
|---|---|---|
| oats | Dietary fiber, protein | 389kcal |
| Xiaomi | B vitamins, iron | 358kcal |
| Red beans | protein, potassium | 329kcal |
| corn | Lutein, magnesium | 365kcal |
2. Creative ways to eat whole grains
1.Oatmeal yogurt cups: Layer oatmeal and yogurt, add fruits and nuts, refrigerate and eat, first choice for breakfast.
2.Multigrain Pancakes: Mix millet flour, corn flour and flour, spread into pancakes, serve with vegetables and eggs, healthy and delicious.
3.Red Bean Glutinous Rice Cake: Red beans are boiled and then mixed with glutinous rice and steamed. It is soft and sweet, suitable for snacks.
4.Cold buckwheat noodles: Soba noodles are boiled and immersed in cold water, then served with cucumber shreds, eggs and sauce. It’s a great way to cool down in summer.
3. Cooking skills and precautions
1.Soak in advance: Hard grains such as beans and brown rice need to be soaked for 2-4 hours in advance to shorten the cooking time.
2.Water volume control: When cooking multi-grain rice, the amount of water should be about 1.5-2 times that of multi-grain rice to avoid being too dry or too thin.
3.Pair with seasoning: Multigrain has a lighter taste and can be combined with honey, nuts or spices to enhance the flavor.
4.gradual adaptation: It is recommended that those who eat cereals for the first time start with a small amount and gradually increase the proportion.
4. Ranking list of popular grain recipes on the Internet
| Ranking | Recipe name | Search popularity | main ingredients |
|---|---|---|---|
| 1 | Oatmeal Fruit Cup | 98.2w | Oatmeal, yogurt, blueberries |
| 2 | Multigrain health porridge | 76.5w | Millet, red beans, red dates |
| 3 | Cornmeal steamed cake | 65.3w | cornmeal, flour, eggs |
| 4 | Buckwheat Salad | 54.1w | Buckwheat, chicken breast, vegetables |
5. Storage methods of whole grains
1.Keep sealed: Use airtight jars or vacuum bags to protect against moisture and insects.
2.low temperature environment: It is recommended to store it refrigerated in summer to extend the shelf life.
3.Classified storage: Store different cereals separately to avoid odor transfer.
4.Regular inspection: Check once a month and clean up spoiled grains promptly.
With the above methods and creative recipes, you can easily make delicious and healthy multi-grain delicacies at home. Consistently eating whole grains can not only improve intestinal health, but also help control weight. It is a wise choice for modern people to maintain good health.
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