These 4 methods will make you love whole grains endlessly!

The Yellow Emperor's Classic of Internal Medicine says that "the five grains are the source of nourishment", and the importance of staple food is self-evident. Now, more and more people realize that it is not advisable to eat only refined white rice and flour, and that it is a healthier way of eating to take coarse grains as part of the staple food. Coarse grains include what we call whole grains and beans. In our daily lives, brown rice, wheat, oats, barley, black rice, corn, millet, highland barley, buckwheat, coix seed, sorghum, etc. are all whole grains. Whole grains have not been finely processed and retain all the ingredients of natural grains. Compared with refined white rice and flour, they retain more B vitamins, minerals and dietary fiber, as well as some phytochemicals that are beneficial to health; and red beans, mung beans, kidney beans, flower beans, etc. are all beans. The protein content of beans can be as high as 20% or more, and the content of dietary fiber, calcium and iron is also relatively high.

The Dietary Guidelines for Chinese Residents recommends eating 50-150g of whole grains and legumes every day, which is equivalent to 1/4-1/3 of the grains for a day. It is recommended that at least one of the three meals a day should be a meal of coarse grains, such as millet porridge, oatmeal porridge, eight-treasure porridge or corn grits porridge for breakfast or dinner. However, although many coarse grains are nutritious, for people who are used to eating refined white rice and flour, they will not be able to accept its "rough" taste at first, and may even feel "pulling" the throat. So how can coarse grains be more delicious? You may try the following three methods.

Eat whole grains with refined white rice and flour

Mixing whole grains with refined white rice and flour not only improves the taste, but also balances and improves the nutritional advantages of the diet. For example, cornmeal can be mixed into flour to make cornmeal steamed cakes, which are delicious and nutritious. Buckwheat flour can also be mixed into low-gluten flour to bake buckwheat cakes, which is also a good snack for people who want to control blood sugar. When steaming rice, put a handful of millet, mung beans, brown rice or oats in the white rice, and the proportion of whole grains can account for 1/3. The steamed whole grain rice not only has a stronger sense of fullness, is conducive to weight loss, but also has higher nutritional value.

In addition, when making whole grains, you can also give full play to your creativity and add sesame powder, crushed peanuts, raisins, dates, dried cranberries, etc. to make whole grains more delicious. And beans such as kidney beans, red beans, mung beans, etc. can also be made into delicious fillings, wrapped in steamed buns, and eaten as staple food.

Mixed beans are delicious in cooking

Miscellaneous beans can not only be used as fillings, but can also be cooked directly into dishes after being boiled to make delicious dishes. For example, you can cook kidney beans, mung beans, red beans, etc. thoroughly and soften them, then season them directly after cooling to make a delicious cold dish. Miscellaneous beans like mung beans and red beans can also be soaked there, and after they sprout, they can be cooked directly into hot dishes. After sprouting, the miscellaneous beans not only have their own nutrients, but also contain a lot of vitamin C.

Make the most of modern kitchen appliances

When making coarse grains, we should also make full use of the modern kitchen utensils in our kitchen. For example, we can use a soy milk maker or food processor to make coarse grains into five-grain soy milk or whole-grain rice paste. The coarse grain soy milk or rice paste made by a food processor with a wall-breaking function will have a more delicate taste. When cooking eight-treasure porridge, red bean paste and other foods, you can also use an electric rice cooker or a pressure cooker. The porridge cooked in this way will have a thick taste, the bean paste will be delicate and dense, and the taste will be very good.

Whole grain powder is convenient and delicious

As a worker in the new era, we get up in a hurry in the morning and have no time to eat. At this time, the whole grain powder sold in the supermarket is also a good choice. Just pour some hot water and you will have a cup of healthy and delicious whole grain powder.

Because whole grains mainly provide us with dietary fiber and minerals, but these two nutrients are not afraid of heat and are basically not afraid of oxidation, so grinding them into powder in advance will not cause too much loss of their nutritional value, but for us, it can save a lot of time.