Cereals yes, but complete

Cereals yes, but complete!

      

Cereals that have been forgotten or newly arrived for a while, they are gradually taking pride of place on our plates. Nutritionists now encourage us to consume them at all meals, in appropriate quantities, and choosing them completely. According to several studies, high consumption of whole grains is associated with a lower risk of obesity, type 2 diabetes, and cardiovascular disease. Why deprive yourself of it?

Foods that don't make you fat

Compared to refined ones, whole grains are richer in fiber and provide two to three times more iron, copper, and group B and E vitamins. blood sugar after meals. The fibers of wheat and its relatives, spelled or Khorasan wheat, activate the transit; those in oats and barley trap some of the fat from the meal in the digestive tract and help lower blood cholesterol levels. Alternating with whiter grains relieves a fragile digestive tract.

Good protein

Whole grains are a good source of protein, the quality of which is optimized when combined with milk, meat, fish, or a legume (lentils, chickpeas, soya, etc.). People affected by the celiac disease should avoid gluten, a protein found in wheat flour, spelled, oats, barley, and rye from their diet. This disorder of the digestive mucosa seriously complicates the preparation of meals. The comeback of quinoa, millet, and buckwheat offers them greater diversity. All these seeds are suitable for the usual recipes: soups, salads, tabbouleh, or side dishes. A small change in habits is also good.

Recipes are taken from "Cereals and seeds of health, 80 recipes to do yourself well", by Béatrice Vigot-Lagandré, ed. Larousse. € 9.95.

Black rice

Complete, it has kept all of its nutrients. The starch in rice is easy to digest and better tolerated than that of other starchy foods.

In the kitchen

Longer to cook than white rice, around 30 minutes, it can be prepared like any rice: in a salad, with vegetables

Quinoa

It provides more protein than other grains and of better quality in terms of essential amino acids.

In the kitchen

Allow 10 to 15 minutes of cooking in twice its volume of water. Quinoa is served in salads, in vegetable stuffing, with vegetables or fish.

Pearl barley

Its composition is similar to wheat, but it contains more soluble fiber which helps to regulate digestive functions. It is also an undeniable asset for the intestinal flora.

In the kitchen

Allow 30 to 35 minutes of cooking in twice its volume of water. It is eaten like rice.

Three recipes

• Pearl barley risotto with tofu and pumpkin

Preparation: 10 min

Cooking: 50 min

For 4 people

200 g tofu

150 g pearl barley

1 onion

1 C. tablespoons olive oil + salt and pepper

1 stalk of celery

300 g of pumpkin

60 cl of chicken broth

The + health

Pearl barley is a good source of iron and zinc, which are useful in stimulating our immune defenses.

Dice the pumpkin and tofu. Cut the celery into small cubes.

Heat the oil in a sauté pan and sweat the peeled and chopped onion. Add the pearl barley and the celery pieces, and mix for 2 min over medium heat.

Pour in the simmering broth and simmer for 20 minutes, stirring occasionally (with a little water if necessary). Add the diced pumpkin and tofu and continue cooking for 15 to 20 minutes.

• Peas and smoked salmon quinoa salad

Preparation: 15 min

Cooking: 15 min

For 4 people

150 g of quinoa

100 g peas

olive oil dressing + salt and pepper

2 nice slices of smoked salmon

The + health

Quinoa, with its "good" lipids - omega 3 and 6 - helps regulate blood cholesterol.

Immerse the peas in a saucepan of salted boiling water and cook for 10 minutes. Drain.

Simmer the quinoa for about 30 minutes. Let cool.

Cut the salmon into strips.

Place all the ingredients in a bowl and mix with the vinaigrette.

Divide the preparation among plates and place them in the fridge until ready to serve.

Pan-fried black rice with chicken and leeks

Preparation: 5 min

Cooking: 25 min

For 4 people

1 knob of butter

5 cl of liquid cream

200 g of black rice

300 g of chicken breasts

3 leeks 1 tbsp. tablespoons olive oil + salt and pepper

The + health Brown rice is naturally rich in group B vitamins, fiber, and minerals.

Cook the rice for 25 minutes in salted boiling water. Drain.

Heat the butter in a sauté pan and cookbook the chopped leeks for 20 minutes, stirring constantly.

Cut the chicken breasts into strips and cook them for 5 minutes in a hot oiled pan.

Incorporate the rice and the chicken strips in the sauté pan, salt, and pepper. Pour in the cream, mix, cook for another 2 min and serve.