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Fasting or just craving a healthy lifestyle is a great reason to learn to cook something new from what have long been accustomed. We bring you the recipes from cereals, which we had been unjustly neglected.

 

MILLET

Choosing on a dinner dish of this cereal, be sure to get b vitamins and vitamin PP, magnesium, phosphorus, iron, copper, and a very rare trace element – selenium. If you don't know how to cook millet nothing but milk porridge, and the hate, you are not alone.

But we already learned that the wheat can in fact be used as a couscous – and great to prepare light salads. And one more thing.

 

RISOTTO OF MILLET WITH NUTS





Ingredients:

• Millet – 225 g
• Olive oil – 1 tbsp
• Medium onion, finely chopped – 1 item
• Red bell pepper, diced – 1 PC.
• Cumin – 1 tsp
• Turmeric – 1 tsp
• Vegetable stock or water – 600 ml
• Frozen green peas – 225 g
• Hazelnuts or almonds, chopped – 85 g
• The juice of one lemon
• Fresh mint, chopped – 1 tbsp
• Salt – to taste.

 

How to cook:

The rump roast on a dry pan for a minute. Do not forget to stir. In a saucepan with a heavy bottom fry onion and pepper over medium heat for five minutes, then drop the cumin and turmeric and cook, stirring, for another minute.

Add the millet and broth (or water), add salt, bring to a boil, reduce heat and simmer for 25 minutes until soft, stirring occasionally.

Meanwhile, fry nuts until Golden in a dry frying pan, and five minutes until cooked millet add green peas.

When you discover that all the water evaporates and the millet looks puffy and airy, the dish is ready. It remains to add the nuts, lemon juice and mint and mix well.

 

PEARL BARLEY

This symbol of poverty, worthy, it would seem that only the mushroom soups and stewed vegetables, actually very good in risotto. More precisely, orzotto, as it is called in Italy the dish is prepared according to the same technology as the risotto, instead of Arborio rice use pearl barley.

From other cereals barley distinguishes the presence of choline involved in fat metabolism, promotes blood formation and improves concentration. But the protein in barley is almost there. Orzotto often cook with mushrooms. But you can do without them.

 

ORZOTTO WITH PUMPKIN, PEPPERS AND ARUGULA





Ingredients:

• Pumpkin, peeled and cut into cubes 450 g
• Red bell pepper, diced – 2 PCs.
• Olive oil – 2 tbsp
• Medium onion, finely chopped – 1 item
• Garlic, finely chopped – 2 cloves
• Fresh thyme – 1 tsp.
• Pearl barley 350 g
• Vegetable broth – 1.5 l
• Fresh parsley, chopped – 3 tbsp
• Arugula – a generous handful

 

How to cook:

Bake the pumpkin and pepper. To do this, preheat the oven to 200°C, place vegetables in a baking dish, drizzle with olive oil, sprinkle with salt and pepper if necessary, stir and send in the oven for 35 minutes. During this time, once toss the vegetables.

While the vegetables bake, get the risotto. In a saucepan heat oil and fry the onions, garlic and thyme on low heat for 6-8 minutes, stirring from time to time. Add barley, stir and cook for another minute. Pour into a saucepan 300 g of broth. Simmer, stirring occasionally, until the broth has evaporated. Pour another 300 g, when evaporated – another 300 g, continue until all the broth.

It will take about 40 minutes: barley is tender, but slightly hard inside – that is al dente.

Add the baked vegetables and stir. Season with salt and pepper, if needed.

 

CORN GRITS

Nutritious, rich in complex carbohydrates corn porridge can fill the lack of potassium, magnesium, phosphorus, selenium, iron, zinc and copper. And in this yellow rump, unlike all the others, much less yellow, contains beta-carotene.

Maize grits in the Caucasus and Moldova make Hominy, and in Italy – polenta: in itself, this mess seems to be quite tasteless, but when eaten with cheese or with meat sauce... Wait, since we write about dishes that can cook in the post, then no meat and cheese. Make vegetarian pizza!

PIZZA OF POLENTA





Ingredients:

• Water – 3 cups
• Cornmeal – ¾ Cup
• Salt, black pepper – to taste
• Dry Basil – ½ tsp
• Dry oregano – ½ tsp
• Tomato sauce – ½ Cup
• Red bell pepper, finely chopped – ½
• Green bell pepper, finely chopped – ½
• Small red onion – ½
• Mushrooms – 8 PCs.
• Garlic – 2-3 cloves
• Black olives, chopped – a handful

 

How to cook:

Preheat the oven to 220°C. Primalite round baking dish, line a rimmed it with parchment paper. Boil in a saucepan with water, sprinkle in there corn grits and cook, stirring, until the porridge thickens. Add salt, herbs and a little olive oil.

Spread a layer of polenta on the bottom of a large baking dish, place in oven and bake for 12 minutes. Meanwhile prepare the filling – a little stew vegetables and mushrooms.

Corn pizza base, remove the form and put together with paper on a baking sheet. Remove the paper. The spread on the basis of the tomato sauce, then put the vegetables and chopped garlic. Send in the oven for 10 minutes. With ready-made pizza handle with care, lest she collapsed.

 

WHEAT

Wheat groats (Yes, it's not wheat – in contrast, wheat do not from millet, and wheat) a lot of starch, there are the B vitamins and vitamin PP, a lot of potassium, magnesium and phosphorus, and a lot of manganese and selenium.

Grits ground hard wheat is almost our equivalent of middle Eastern bulghur.

It can be used for cooking all of the Arab and Turkish dishes, which put the rump, including for the famous tabbouleh salad. And yet it is possible to make a great snack in the Turkish style.

BALLS OF RED LENTILS AND CRUSHED WHEAT





Ingredients:

• Red lentils – 200 g
• Wheat – 200 g
• Medium onion, finely chopped
• Tomato puree – 1 tbsp
• Salt – 1 tsp
• Sweet paprika – 1 tsp
• Cumin – 1 tsp
• Green onions, chopped – 2 tbsp
• Fresh parsley – small bunch
• Lettuce leaves – for serving

 

How to cook:

Rinse the lentils, cover with cold water in proportion 1:4, boil until soft – about 20 minutes. Towards the end of cooking, add to the lentils wheat, boil two minutes and turn off. Leave for 20 minutes, then drain all excess water.

In a pan fry in olive oil the onion, add the tomato puree, remove from heat. Mix onion with lentils and couscous, add all other ingredients and let cool. Shape from the resulting mass balls the size of a walnut and place on lettuce.published

 

 

P. S. And remember, only by changing their consumption — together we change the world! ©

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Source: oppps.ru/deshevo-no-ochen-vkusno.html