What types of porridges do we know? Buckwheat, semolina, oatmeal, rice, millet... That's all, probably. Meanwhile, the number of grains that we can use in our diet is incredibly wide! What cereals are the healthiest for the body? What cereal is the healthiest for weight loss? Each of them has its own unique beneficial properties, and we can prepare so many interesting dishes from them, and it’s not just cereals - soups, cutlets, salads, even desserts. All that’s left is to get to know them and try to make friends!
This is especially true for anyone who plays sports, as well as for vegetarians, vegans and raw foodists - after all, cereals should make up the majority of the diet of all those who have decided to give up meat and/or eggs and milk, that is, animal protein .
Let's go get acquainted with the healthiest cereals?
We will start with those dietary cereals that are not so widely known, but are one of the most useful and irreplaceable
What are the benefits of quinoa grains?
Quinoa (or quinoa) is a rich source of protein, which is especially important for those who adhere to a vegetarian diet or are actively involved in sports.
In addition, quinoa is a gluten-free product, which means it is safe for those who suffer from gluten allergies.
Quinoa contains as many as 20 types of amino acids, many of which are essential. We especially love quinoa for its easily digestible protein, valuable substances and vitamins that it gives us, vitamin A, abundant B vitamins, potassium, magnesium, selenium, iron and others. It is also a unique source of fiber. It comes in beautiful, white and black varieties, these types differ slightly only in taste, the black one cooks a little longer than the white one. Before cooking, it is recommended to rinse quinoa with water, cook it for 15-20 minutes in a ratio of 1 part quinoa to 2 parts water, then let it brew for a while. Goes well with vegetable salad The taste is pleasant, nutty - but try it yourself and find out. 
Calories: 368 Protein: 14.1 Fat: 6.1 Carbohydrates: 57.2
Technology for cooking rice porridge in water
You can prepare crumbly cereal the first time if you follow the standard technology with a few tricks:
- Modern rice is sold already sorted, and there is usually no need to sort it to remove debris. But it is better to carefully examine the cereal before use.
- After this, the rice (about 250 g) must be washed with cold water until it becomes completely transparent. Always use a 1:2 rice to liquid ratio, or a little more liquid.
- Now you need to pour boiling water over the cereal, but do not soak it in it. Let all excess liquid drain - use a colander to rinse and scald.
- While you are making rice, do not forget to turn on the stove to maximum and put 0.6 liters of water to boil.
- As soon as the liquid boils, add the prepared rice and wait for the second boil. Boil for 3 minutes.
- Now you need to put a drop of butter in the center. The porridge should not be too greasy.
- Close the lid well to prevent steam from escaping in different directions. Continue cooking at 0.5-1 power for about 20 minutes. Do not stir the rice, otherwise it will stick together.
You can check the readiness of the rice by taking a little grain after 20 minutes of the specified time. Sometimes (depending on the type of rice), the dish takes longer to prepare. However, remember that you cannot add water while the cereal is boiling; the rice will turn out tasteless or stick together.
Sheep have a high proportion of proteins
If you want to lose weight, just keep in mind that it is better to take natural oats, versus using instant oats or oats in sugary cereals. We often hear that oats are fattened for their protein content. Oatmeal is an excellent source of protein, and more so if you combine it with other protein-rich foods such as chia, flax, skim milk or yogurt. Half a cup of oatmeal has 7 grams of protein.
Oats have very few calories
This is one of the best low-calorie cereals. Oatmeal is a unique carbohydrate in this regard. A half cup of oatmeal has only 150 calories. Did you know that oats help eliminate fluids. In addition, B vitamins help your metabolism burn fat faster.
There is another way to prepare crumbly cereal, in which it is immediately placed in a pan after washing and filled with water. After boiling, cook for the same number of minutes, but after cooking, rinse well with cold water. There is no need to put oil.
Bulgur
| In fact, bulgur is a cereal made from processed wheat grains. Bulgur grain helps restore and improve metabolism, normalizes the functioning of the nervous system, and contributes to the overall health of the body - improving the condition of the skin, hair and nails. Bulgur contains a large number of useful elements - B vitamins, folic and nicotinic acid, copper, manganese, phosphorus and others. It is also a unique source of large amounts of fiber. Calories: 342 Protein: 12.3 Fat: 1.3 Carbohydrates: 75.9 |
Rice porridge with milk in the oven with raisins or candied fruits (dried fruits)
The sweetness of candied fruits, dried fruits and raisins will give the rice a special charm; the porridge will turn out to be dietary, because thanks to their sweetness there is no need to add granulated sugar. In addition, rice porridge in the oven with milk preserves all the beneficial substances and vitamins.
To prepare you will need:
- A glass of rice;
- A handful of raisins;
- A pinch of salt;
- A handful of figs;
- High-quality butter - 50 gr.;
- A handful of dried apricots;
- A handful of dried candied fruits;
- A liter of milk.
Preparation - 1 hour. Serving size: 2 adults + children's portion.
How to cook rice porridge with dried fruits in the oven:
Soak the pots in cold water, rinse the rice and soak it for 10 minutes.
Scald dried fruits with boiling water, add hot water and, after softening, cut into thin slices or cubes.
Place butter on the bottom of the dry pots; it is also advisable to grease all the edges of the container to prevent the rice from sticking.
Mix the soaked rice with dried fruits and candied fruits, put them in pots, add a little salt and fill the container with milk so that it is a couple of fingers high.
Preheat the oven to 150 C, place the pots in it, and after 5 minutes the temperature can be increased to 180 C. Bake the porridge for 30 minutes, stir it if necessary.
Serve hot, and if the porridge is transferred to a mold and cooled, it can be well cut into portioned pieces in the form of a casserole or pudding.
Kamut
| Kamut, another ancestor of wheat, has an incredibly beautiful history. In Ancient Egypt, where it was cultivated, this cereal was called the “soul of the earth.” Many, many years later, in the 40s of the 20th century, archaeologists found several grains of kamut and it was revived again. Kamut contains a large amount of plant proteins and amino acids, and is also rich in many useful elements, especially selenium and manganese. It contains large amounts of vitamin B, vitamin E, magnesium, phosphorus, zinc and others. Calories: 337 Protein: 14.7 Fat: 2.2 Carbohydrates: 61.3 |
Couscous
| Couscous is the favorite grain of the people of the Middle East, and there are so many dishes you can make from it! Note that couscous is a processed wheat cereal, so this product retains all the beneficial properties of wheat. Couscous is useful for people with gastrointestinal disorders. The most important feature of this cereal is its high copper content, which, for example, helps increase hemoglobin levels. Also in couscous you will find B vitamins, iron, phosphorus, sodium and other beneficial substances. Calories: 376 Protein: 12.7 Fat: 0.7 Carbohydrates: 72.4 |
Rice porridge with milk - cooking tricks and useful tips
• You can prevent rice porridge with milk from running away from the multicooker by applying a thin layer of oil to the inside of the cooking bowl. The milk will not rise above this level. The porridge will not stick to the cooking container if its bottom is well greased with oil.
• Be sure to dilute milk with a high percentage of fat with filtered water. The fattier the dairy product, the higher the likelihood that the porridge will stick and burn.
• Before adding milk to rice, check the freshness of the product. Pour a little milk into a spoon and heat it over the burner; if it doesn’t curdle, you can safely cook porridge on it.
• The choice of milk, as indicated in the “general principles”, is not critical; fatty milk can be diluted if necessary. However, it is worth emphasizing that with sufficient skill, it is better to cook porridge with homemade milk. If the cow is healthy and the milkmaid is clean, there is no risk of preparing a dish with palm surrogate instead of milk fat.
• If you are at a loss as to how to prepare rice porridge with milk of the ideal consistency, take the products in a ratio of 1:4, one part rice porridge to four parts milk.
Amaranth
| Amaranth was banned from consumption in the 16th century due to its use for magical purposes. Intrigued? We, too. What cereal is the healthiest? It seems that it was not for nothing that magicians and wizards turned their gaze in his direction. Amaranth is a unique source of a huge amount of proteins and amino acids; it is even recommended for women to eat during pregnancy. Another unique feature of amaranth is the presence of squalene, a rare element that slows down the aging process and gives our body health and beauty. In this cereal you will find useful substances such as iron, phosphorus, copper, selenium, B vitamins, vitamin C and E. Calories: 371 Protein: 13.7 Fat: 7 Carbohydrates: 59 |
Now let’s move on to cereals that are more familiar to us and tell you which of them are suitable for dietary nutrition.
How to cook rice porridge with water?
PREPARATION:
Wash the rice in cold water until the water is clear, then drain the water.
Does rice milk help you lose weight?
Being a drink from the seed and therefore from the plant, it is clear that it will be a low calorie and fat product. Products with these characteristics are ideal for inclusion in one. According to the American Journal of Clinical Nutrition. The recommended dosage is 2 cups per day.
Differences between rice milk and animal milk
Since one is from one plant, and the other is from an animal. It is clear that they must have many differences. For people who don't tolerate how heavy traditional milk is, these differences will be a good excuse to leave it out entirely. But there is nothing stopping two types of milk from being part of anyone's diet, provided there are no medical or personal restrictions.
Pour water into a saucepan, bring to a boil, add rice, vegetable oil, immediately mix well, bring to a boil over high heat, then reduce it and cook until tender. Instead of vegetable oil, you can add a piece of butter. Don't forget to add salt. Do not close the lid tightly, cover it slightly, otherwise the liquid may escape.
When rice milk is made at home, one of the main differences is that it contains less calcium and protein. This should not be a barrier to its consumption as deficiencies in these nutrients can be achieved by including other sources of protein in the diet in order to take advantage of this.
Benefits of rice milk. What is it for?
Another thing to consider due to its plant origin is the higher amount of carbohydrates. You need to check the labels as they may contain sugar in large quantities and this is a cautionary tale for diabetics and those looking to lose weight. Ideal for people suffering from intolerance or allergy to cow's milk. Plant protein is lighter than animal protein, so it is digested faster. Beneficial for intestinal flora. It helps strengthen your immune system, protecting you from disease. Ideal for people with gastritis or excess stomach acids. It's easy to prepare.
How to make homemade rice milk
- Contains zero lactose.
- No cholesterol.
- Ideal for people allergic to soy milk.
- It's easy to digest.
With this recipe, you can make a delicious homemade rice drink that you can give to children or babies who are not babies without any problem.
For cooking porridge, it is better to use pans with a thick bottom and thick walls. In this case, the porridge will not burn. When I didn’t have such a pan, I cooked porridge in a frying pan, it worked out great.
Until the water is completely absorbed, you can stir the porridge. As soon as the water is absorbed, turn off the stove and leave for 15-20 minutes, let the porridge, as my mother said, “get there.”
Rice porridge with water is ready, serve it as a side dish for any dish, for example
Buckwheat
Buckwheat belongs to the category of dietary cereals for weight loss. Did you know that it is actually green in color? Buckwheat turns brown after preliminary heat treatment. Of course, it is green unsteamed buckwheat that is the most useful of all, if only because it has retained all its healing properties. It is this kind of buckwheat that is a source of slow carbohydrates. But buckwheat is a storehouse of proteins and a large amount of amino acids, which will appeal to vegetarians and vegans, a source of B vitamins, niacin, copper, selenium, iron and other elements. It is also high in fiber.
Calories: 343 Protein: 13.3 Fat: 3.4 Carbohydrates: 61.5
| 14 14 Reviews Unsteamed buckwheat groats Arivera 204 rub. 900 g Add to cart +6 points to score |
How to cook milk rice porridge in a slow cooker?
Cooking milk porridge in a slow cooker couldn't be easier. This option is given in all recipe books supplied with the device without exception.
For example, a Philips multicooker requires the following composition:
- Short grain rice - 200 g;
- milk - 900 ml;
- sugar - 2 tbsp. spoons without tubercle;
- salt - to taste or 5 g.
- Place all the ingredients in the multicooker bowl and close the lid.
- By clicking “Menu”, look for the “Porridge” program.
- We set the cooking time to 25 minutes.
- Then we start and wait for the end of the program.
- The porridge is ready!
What are the benefits of corn grits?
In northern Italy, a famous local dish, polenta, is made from corn grits. How is corn grits beneficial for the human body? This is a storehouse of useful elements - B vitamins, vitamin E, nicotinic acid, as well as chromium, boron, iron and others. Corn grits retain their properties even after heat treatment. This is an excellent cleansing product that helps remove harmful substances and toxins from the body.
Suitable for people prone to allergies.
Calories: 328 Protein: 8.3 Fat: 1.2 Carbohydrates: 71
| 7 7 Reviews Corn polenta grits Bio ZLATO POLJE 189 rub. 450 g Add to cart +5 points to score |
Fragrant rice porridge with milk in the oven with spicy prunes
Dried fruits are often used to prepare rice porridge in the oven with milk. A hint of prunes in this dish will add an incredible aroma and color palette.
For preparation you will need the following ingredients:
- Goat or cow milk - 1 liter;
- Juicy prunes, pitted - 450 g;
- Rice (preferably steamed) - 125 g;
- Cinnamon - 2 pinches;
- Vanilla sugar - 2 tbsp. spoons;
- Butter - 80 gr.;
- Salt - 1 teaspoon.
Cooking time: 45 minutes. Portion size: for 2 persons.
How to cook rice porridge with prunes:
Scald the prunes with boiling water, rinse and soak for 10 minutes. After the fruits swell, cut them into thin strips. Add cinnamon and vanilla sugar to the prunes, stir and set aside.
Sort, rinse and soak the rice grains, then rinse them again and place on a sieve.
Mix dried rice with prunes and place in pots. Place pieces of butter on top and fill the container with milk.
Place the pots in the oven and bake with the lid closed until the rice is cooked through. It is advisable to simmer rice porridge in the oven with milk for at least 30 minutes.
Helpful cooking tips! To soaked prunes with sugar and cinnamon, you can add a little lemon or lime zest for piquancy.
