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Almost the best option for breakfast - porridge. Whichever one you choose (and the choice of hearty and healthy cereals is quite wide: oat, rice, buckwheat, pearl barley, corn, semolina, pea), any porridge is a dietary product that invariably constitutes a healthy one, complete diet for everyone who has decided to eat right.
Cooking any porridge is very simple, but today we will turn your attention to the basic tips that will allow you to quickly and correctly cook any porridge for breakfast, and also be sure to tell you about the coolest recipes that you can easily use the next morning.
How to quickly cook oatmeal
The average cooking time for oatmeal both in water and in milk does not exceed 10 minutes. The best option is to dilute the milk with water in equal parts. Pay attention to the size of the flakes you are cooking. Coarse grind is cooked for 10 minutes, medium - 5-7, and fine (or instant) for about 1 minute.
Be sure to look at the instructions that manufacturers indicate on the packaging with porridge: often this is very helpful advice and a direct recipe directly for the type of cereal you bought. General recipe one - bring milk or water to a boil (depending on how high-calorie breakfast you want to get - porridge with milk has a much higher energy value), add oatmeal there and stir, reducing the heat a little. Depending on the size of the flakes, boil the porridge until cooked, add a pinch of salt, butter or sugar to taste, and then leave to brew for a couple of minutes under the lid. You can add any topping to taste, for example, bananas or
We advise you to definitely try: its main advantage over the universal classic recipe, described above, in that in the morning you will not spend a single minute on preparing breakfast, but immediately recharge your energy for the whole day thanks to a hearty, vitamin porridge, with all this very elegantly decorated.
How to quickly cook rice porridge
The traditional rule of thumb for crumbly rice porridge is a glass of rice for 2 cups of liquid. It can be just milk, or it can be milk diluted with water - it all depends on your preferences, but keep in mind that it is more difficult to cook with milk: it boils faster and the rice can burn easily. The brown sugar and butter added at the very end will add a very tasty taste to your rice porridge.
For morning porridge, round rice is ideal, which you should definitely rinse under cold water... After pouring the rice into a boiling pot, cook for no more than 10 minutes, stirring occasionally and checking the porridge. After it's ready, add butter and topping to taste and leave the finished dish to infuse for a few minutes under the lid.
How to quickly cook barley porridge
If you did not have time to stop loving pearl barley porridge in your distant childhood, be sure to try to cook it for breakfast. Unfortunately, you won't be able to cook it quickly: if you undercooked this cereal, it will turn out tough and tasteless. Properly cooked barley helps to reduce weight, improve metabolism and remove toxins and toxins from the body.
For crumbly pearl barley porridge on water, 1 liter of water is taken for 1 glass of cereal. The washed cereals are boiled for 10 minutes over high heat, and then, adding the necessary ingredients to taste, they are left to cook for another 20 minutes under the lid, stirring occasionally. Then the porridge is left to brew under the lid for another 10 minutes. The most fluffy and crumbly porridge is obtained in a slow cooker, and in a pressure cooker all the time, cooking will not take more than half an hour. We recommend pouring hot water over the cereal at night: then in the morning the porridge will cook much faster with any cooking method.
Despite the fact that we are used to combining barley with unsweetened ingredients, you can cook very tasty and satisfying food for breakfast.
How to quickly cook semolina porridge
To quickly cook an ideal semolina porridge of excellent consistency is not as difficult as it seems at first glance. Semolina is a valuable source of vitamins, minerals, vegetable proteins and starch, it perfectly saturates, removes all harmful substances from the body and has a beneficial effect on metabolism.
The semolina is cooked in milk: to make the porridge tasty and not burn, we recommend mixing water with milk in a 1 to 1 ratio and, of course, using non-stick pots with a thick bottom. A porridge of medium density (not too liquid and not too thick) is obtained if you take 6 tablespoons of cereal per 1 liter of liquid. Introduce semolina into the pan, when the liquid boils, in a thin stream, stirring constantly - this way you get the perfect consistency without lumps that everyone hates. Cook for 5-7 minutes, no more - this is the time it takes to get the perfect breakfast, and if after cooking you beat the porridge with a whisk, adding butter, it will acquire a delicate, airy consistency and become even tastier.
You can cook semolina, you can add various other additives - it all depends on your taste preferences and imagination. We strongly recommend that you prepare a very original breakfast - you will need to put the porridge in jars or cups, add almonds and leave overnight. In the morning, you can enjoy an amazingly delicious breakfast without spending a second on its preparation.
Porridge has been used for a long time. They gave strength and energy to the poorest people. They were also consumed by wealthier people who cooked them in addition to other dishes.
Currently, a large number of different types of cereals are known. Many valuable varieties have been popular since ancient times.
The healthiest cereals
The benefits of a certain porridge are determined by the following factors:
- The presence of vitamins important for the body.
- The content of essential trace elements.
- The presence of complete protein and amino acids in the composition.
- Glycemic index value.
Advice! Do not cook porridge in an enamel container. The groats will burn, and the enamel will crack and get into the food.
Oatmeal, sir!
Oatmeal is obtained from oats. Useful properties are determined by the quality of the grinding. The rougher it is, the more useful the product is.
Hercules is distinguished by the minimum degree of processing. It is more useful than cereals.
Groats are distinguished by an abundance of trace elements and fiber. The grains contain insoluble fibers, which help to clean out toxins.
Most people who lead a healthy lifestyle start their day with oatmeal.
This product has the following useful properties:
- It has a beneficial effect on the skeletal system and its development.
- Recommended for abdominal pain.
- Increases the body's resistance to various diseases.
- Cleans the intestines from excess substances.
- It has a good effect on the skin. Normalizes activity digestive system, blood sugar, and also strengthens blood vessels.
It is in oatmeal that tocopherol is found, which helps to maintain the smoothness of the skin and improve the complexion. Biotin affects the strengthening of nails and hair, and B vitamins protect against depressive conditions.
To cook delicious porridge, you need to cook it in three stages. First, the flakes are poured with water and boiled over low heat until thickened. Then part of the milk is added. After the porridge has thickened, some more milk is added and brought over low heat until tender.
Advice! Oatmeal is considered a great source of energy, which helps you feel full for a long time and avoid unhealthy snacks.
Buckwheat
Buckwheat is considered the best cereal in terms of nutritional value with a minimum calorie content. This food is rich in magnesium and iron, which are important for heart function.
Buckwheat is prescribed by doctors as the main component of the diet of diabetics. It does not raise blood sugar levels.
Many do not guess, but buckwheat does not belong to cereals, but to herbaceous ones. Sorrel is considered its relative, so the product has a minimum calorie content.
Porridge has the following benefits:
- It has a positive effect on the immune system.
- Improves digestion, blood supply, vascular system.
- It is prescribed for sick liver and atherosclerosis.
- Influences the reduction of bad cholesterol.
- Buckwheat contains selenium, which is a strong antioxidant and allows you to freeze the aging process of the body.
- Folic acid contributes to the proper functioning of the immune system.
Buckwheat is versatile. It can be prepared with meat, vegetables, mushrooms, milk or cottage cheese.
Advice! This product does not cause allergic reactions. When growing it, no chemicals and genetic engineering are used, so buckwheat can be recommended for those who look after their health.
Pearl barley
One of the most ancient cereals is barley. When grinding its grains, pearl barley is obtained. This product was used in the old days to restore strength, as it is rich in protein.
Barley, in addition to protein, contains fiber, potassium and phosphorus.
When choosing which porridge is considered the healthiest for breakfast, you should try barley. It allows you to normalize bowel function.
Porridge has the following beneficial properties:
- Prevents the appearance of early wrinkles.
- Promotes collagen production to keep skin smooth.
- It has a positive effect on the condition of the hair and skin.
- Increases immunity.
- Promotes good digestion.
Useful components of pearl barley increase the protective functions of the body to fight viral infections.
Advice! In order to cook barley deliciously, it must be soaked in water for at least 12 hours. On an open fire, the porridge is cooked to a boil, and then simmer in a water bath for six hours. Porridge can be put in a slow cooker on the languishing mode.
Millet
Millet is a useful product of minimal processing, it retains a large amount of fiber.
When deciding which cereal porridge is subjected to little processing and therefore the most useful, it is worth choosing millet. It allows you to cleanse the intestines well and removes metal salts and toxins from the body. Croup helps to reduce the development of atherosclerosis and affects the quality of vascular cleansing.
Millet is considered very useful product for the heart, this porridge contains a large amount of magnesium and potassium.
Porridge contains iron, zinc and manganese, which improve metabolic processes. Also in the composition there are substances that contribute to the elimination of antibiotics, heavy metals and radionuclides from the body.
Millet has the following advantages:
- Is an prophylactic from constipation and natural diuretic.
- Accelerates wound healing and bone healing.
- Reduces the risk of developing cardiovascular diseases.
- Helps cleanse the body.
Millet can be cooked with milk. It is also prepared with meat, chicken or pumpkin.
Advice! The cereal contains polysaccharides, so it is not recommended to use it for pancreatitis. Do not use millet porridge for patients with diabetes mellitus.
Corn
Corn is not very familiar to our table. But this product has excellent properties.
Corn porridge is high in potassium and magnesium, which makes it very healthy for the heart. It lowers cholesterol and also cleanses the intestines.
Corn grits have the following properties:
- It has an effect on the normalization of metabolism.
- It has a positive effect on the immune system.
- Strengthens the gums and teeth.
Advice! When cooking, the porridge should not boil too much. It is not recommended to add water during cooking. Viscous porridge is cooked in milk, and crumbly in broth or water.
Rice
Rice is a staple food in many countries around the world. Unpolished and brown rice is considered the most valuable.
Such a product can effectively cleanse the body of toxins. Rice porridge has sorbent properties, normalizes digestion and envelops the intestinal wall.
Many athletes consume healthy porridge as their main source of carbohydrates.
Rice is characterized by the following advantages:
- Normalizes blood pressure.
- Cleans the body of toxins and toxins.
- Helps to improve the functioning of joints, digestive system and cardiovascular.
You can cook porridge from brown rice in a slow cooker. The cereals should first be soaked in salted water for an hour, and then put in a multicooker, pour over with water and cook in porridge mode. Then heated milk, salt and butter are added and put into simmering mode.
Advice! The substances contained in rice help to stabilize the water-alkaline balance. That is why rice water is recommended for diarrhea and bowel disorders. The cereal does not contain gluten, so it can be given even to small children.
Linen
Flaxseed porridge has unique properties. Flax is considered an invaluable source of youth. It contains a large amount of trace elements, especially potassium.
The most harmful cereals
There are not very healthy cereals, which practically do not contain fiber and have an increased glycemic index.
The following options are worth highlighting:
- White rice contains minimal amount minerals and vitamins.
- Instant oatmeal is not particularly beneficial.
Advice!Gluten is present not only in various cereals, but also in products made from them. It is present in pasta, bread, sausage and canned food as additives.
What cereals help you lose weight?
Experts, when asked what cereals are effective and most useful for losing weight, answer that they consist of whole cereals, and not crushed particles.
- The feeling of satiety persists for a long time.
- Porridge energizes and invigorates.
- Maintains a stable blood sugar level.
- They are low in calories.
- They are rich in minerals and vitamins.
- The best cereals for weight loss are buckwheat, barley and brown rice.
Advice! Instant cereals do not have useful fiber and essential trace elements, so you should choose natural cereals.
What cereals are good for children?
There are several answers to the question of which porridge is itself useful and best for children. For children older than a year, buckwheat and oatmeal are considered the most useful.
- Oatmeal is essential for vision and good brain function. It contains components that strengthen the capillaries and vascular walls.
- Many cereals contain zinc, which protects against all kinds of skin diseases.
- Buckwheat is rich in calcium and iron. Millet groats remove excess salts from the body.
- At the same time, corn porridge is recommended for dental health.
- It is worth remembering that rice porridge should be given with caution to children who have a tendency to constipation.
- If you are gluten intolerant, you should consume buckwheat, rice and corn. These cereals do not contain this component.
- In terms of protein content, oatmeal and buckwheat are considered the most useful. Buckwheat is in the first place in terms of the content of useful microelements.
Advice! Do not rush to put sugar and salt in porridge for small children. At the same time, taste preferences are easily deformed. Having tasted the sweetened porridge, the baby will not eat the unsweetened one.
Cooking features
For the porridge to be as healthy as possible, it must be cooked correctly. Some of the subtleties of properly preparing food will help create a great dish:
- The less processing, the healthier the groats. It is worth using coarse grains and unpolished grains.
- Rinse the groats thoroughly. This will remove dust from the grains, but will not wash away nutrients.
Delicious additives will diversify the menu. You can use a variety of fruits, berries and nuts.
Regular consumption of valuable cereals will bring great benefits and health to the body.
Useful Tips
Porridge is a primordially Russian dish consisting of various types of boiled cereals and cereals.There are many recipes for porridge. At the same time, two main options can be distinguished from them.
Porridge is considered an ideal breakfast solution.They are nourishing and light, they have useful properties that are necessary for the proper functioning of our gastrointestinal tract.
Since prices for cereals are not high, cereals are available to everyone. Each house has an impressive supply of various cereals, but you must admit that it is not always possible to cook delicious porridge the first time and not every housewife. This requires a certain skill. You need to try to cook porridge at least once, because until you try it yourself, you definitely won't learn.
Pots with thick sides and bottom and heavy lids are considered suitable utensils for preparing porridge with milk. The finished porridge must be kept warm for a while. No wonder in Russia porridge was cooked in massive cast iron pots and left to languish in a Russian oven.
In this article today speech will be about liquid cereals cooked in milk.
How to cook semolina porridge
Semolina porridge tends to burn in a saucepan if it is cooked in pure milk. To prevent this, it is necessary to wipe the bottom of the pan, which was previously rinsed with water at room temperature, with a small ice cube.
Semolina can be cooked without adding milk, then it will already turn out to be a dietary dish.
If the semolina is preliminarily lightly fried in a pan, then the porridge will turn out to be crumbly and very tasty.
1. Bring one liter of milk to a boil, salt, add sugar, and in a thin stream, in order to avoid lumps in our porridge, add about six tablespoons of cereal.
2. It is important to always be near the pan, as semolina porridge with milk is a big lover of “running away”.Therefore, we watch her, stirring constantly. Cook the porridge for about five minutes.
3. Now add the butter and remove from the stove, stirring our porridge thoroughly. If this is not done, then lumps will appear.
4. Зcover with a lid and let stand for about ten minutes.When serving, you can add the oil to the porridge again. This will definitely not spoil it, but the taste will be amazing. A properly cooked semolina porridge is the best porridge in the world, according to children.
How to cook millet porridge
Millet porridge is called golden because it is very useful.It is a body cleaner that does this role better than any other cereal. Millet is full of vitamins. Porridge gives satiety and energy for the whole day. This is a dietary product that is very easily absorbed by our body.
1. One glass of cereal should be washed very thoroughly before cooking, several times under running water until it is clean. There is bitterness in millet, which can be easily removed if the cereal is soaked for at least one hour.
2. After that, pour two glasses of boiling water and cook for ten to fifteen minutes, not forgetting to constantly stir the porridge, otherwise it will quickly begin to burn. Drain the boiling water and pour in two glasses of milk. Reduce temperature and continue cooking for about 15 minutes.
3. Add salt, sugar, and at the very end butter.
How to cook rice porridge
This porridge differs from the rest in its ease of preparation and taste.She is useful and loved by many people.
1. Round Krasnodar rice is suitable for her, which needs to be carefully examined and all dark blotches removed and rinsed thoroughly, filled with cold water.
2. Milk for rice porridge is boiled separately and poured in after the porridge is boiled in water until the water has completely evaporated. Remember to stir the porridge all the time.
3. Now is the time to pour in milk, add salt, sugar and boil a little.If the porridge is thick, add some more milk. You need to know that when the porridge stands a little, it will thicken even more.
4. Add oil at the end to a saucepan or plate as you serve.
How to cook corn porridge
There is one peculiarity in corn porridge. The larger the grain, the longer it will take to cook. And in general, it takes some skill to properly cook this healthy and vitamin-rich porridge. It is gluten-free and suitable for the youngest children. The more often you consume cornmeal porridge, the better. It has a beneficial effect on the liver and improves intestinal motility.
Corn grits are dried grains of corn that have been ground and crushed.Porridge made from this cereal is aromatic, juicy and soft.
Typically, corn porridge is cooked in a 1: 4 ratio. Moreover, the more liquid (water or milk) there is, the thinner the porridge. Corn grits absorb a lot of liquid.
1. In order to cook this porridge correctly, you need a saucepan with a thick bottom and walls, because the porridge will not boil as much as it will languish, and therefore it will simply begin to burn.
2. You need to cook it on average temperature conditions about 40 minutes.Before that, rinse thoroughly, removing all unnecessary. It is necessary to constantly stir the porridge.
3. Approximately in the middle of cooking, when the porridge is already thickened, you can pour milk into it in a thin stream.
4. Porridge from corn grits thickens very quickly, keep this in mind.
5. Do not forget to add salt and sugar to your liking.Be sure to add a piece of butter to the plate when serving.
How to cook barley porridge
Barley porridge was unreasonably forgotten.Nonetheless, it is extremely useful. Barley porridge is easily digestible and can be used for diet food... If you use it regularly, you can get rid of the tendency to allergies.
It treats disorders in the genitourinary and endocrine systems.It contains a large number of amino acids that produce collagen, normalize hair and nail growth, and help smooth wrinkles.
This amazing porridge, thanks to its minerals, can even cope with depression and stress, which is very important in our time. Therefore, cook barley porridge more often and heal your body.
1. For one glass of cereal, take two glasses of milk and the same amount of water, salt and sugar to your liking, obligatory butter.
2. Put the washed cereal on the stove, fill it with water and leave until it boils completely.Then we pour in milk, salt and sugar our porridge. Mix well and leave to simmer on the stove reduced to a minimum for another 15 minutes, stirring from time to time so that it does not burn.
3. The next step will be the obligatory control of the porridge.To do this, we either put it in the oven or cover it with a thick blanket and leave it that way for the same time that it took for the entire cooking process. Be sure to add oil when serving this wonderful and delicious porridge.
How to cook pea porridge
Pea porridge is very nutritious. It is rich in vegetable protein.This suggests that it is the perfect side dish for any main course. There are a lot of valuable nutritious things in porridge.
It has been present in Russian cuisine for several centuries, and it is not in vain! The product is very satisfying with a high nutritional value. Porridge is also loved by vegetarians, as it is very beneficial. Recommended for both athletes and all other people.
1. It is advisable to put peas for porridge soaked in water overnight. This will help it to cook evenly afterwards. Well, the porridge itself will take no more than 40 minutes to cook.
2. A glass of dry peas will need two glasses of water, as well as salt and butter.
3. Soaked peas are poured with water and brought to a boil.Then you need to reduce the temperature and continue to cook at a minimum for about half an hour.
4. It is better to put salt in the porridge at the very end, when the peas are already well boiled.Be sure to add oil, and the more, the richer and tastier the porridge will be. Beat a little
oil with a fork.
Pea porridge should not be stored. Try to consume it right away.
How to cook oatmeal
Oatmeal is the queen of all available cereals. But for some reason, many do not like her. And in vain!
It is the healthiest of most cereals. It's perfect perfect solution for breakfast. It charges for the whole day with energy and vigor, saturates the body essential vitamins and even gives a good mood.
Read also:What happens to your body if you eat oatmeal regularly?Oatmeal is useful because oat flakes are not heat-treated, and retain all the usefulness that is inherent in them by nature itself. Oatmeal easily cleans the kidneys and liver, frees the body of toxins, increases our immunity and has a beneficial effect on the brain.
1. In order to cook very tasty oatmeal, you need to put a glass of milk added to the pan on the stove.
2. While it is heating, rinse six tablespoons of the cereal in water. Gently dip our flakes into the boiled milk and start cooking, stirring constantly.
3. When the porridge is boiled for ten minutes, you can add sugar and salt and mix everything thoroughly.
4. Add oil and remove the finished porridge from the stove.
How to cook barley porridge
Barley porridge is practically not appreciated today and is undeservedly absent on our tables.
It is noteworthy that once it was the favorite porridge of Peter l. Barley porridge is a really nutritious and healthy cereal, it is not without reason that it is present in the menu of the military, kindergartens, schools and hospitals. Moreover, at such a low price, you can get a healthy and satisfying product.
Only you need to cook it correctly. This is an important condition. Otherwise, the barley will remain tough, tasteless, and hardly anyone will eat it.
1. Before starting to cook, it is imperative to soak it in water for 12 hours. And the whole secret is that soaking should take place in clear proportions of 1: 1 (exactly one liter of water is needed for one glass of grain). Leave your future porridge overnight.
2. After the time has elapsed, the water must be drained.
3. Heat two liters (for one glass of pearl barley) milk to 40 degrees and pour pearl barley into it.
4. Cook with the lid open until the milk boils for five minutes.
5. Then you need to close our pot with a lid, remove it from the stove and put it in a water bath in another pot of a larger volume. This is necessary so that our porridge does not settle, milk does not burn, and in general, so as not to constantly monitor it and not be at the stove.
6. Cook for about an hour, then wrap it in a warm blanket and let the porridge brew well. You can darken in the oven instead of a blanket. This will make the porridge even softer.
* Soaking will give the pearl barley porridge crispness.
* You need to salt the porridge after it boils.
* Groats will be prepared quickly, the packaging of which says that it has been pre-processed.
* Butter added to pearl barley porridge will significantly improve its taste.
* During cooking, the cereal increases in size up to five times. This must be taken into account when preparing.
How to cook oatmeal porridge
Herculean porridge is prepared easier and an order of magnitude faster than other cereals. It is healthy, nutritious, very tasty, and also satisfying. It gives energy and keeps your stomach healthy. Hercules contains a lot of microelements and B vitamins. This porridge has recently become very popular among all who switch to a healthy diet.
1. When preparing this porridge, there is no need to wash it, as it is processed and packed at the factory.If your rolled oats have been kept at home for a very long time, then it is better not to use it for food, as the flakes become bitter over time.
2. Capacity with 500 ml. put milk on the stove, salt, add sugar. As soon as the milk boils, you need to pour one glass of rolled oats into it, mix and cook for another fifteen minutes.
3. At the end, you should wrap up the finished porridge so that it is infused.When serving, add butter to each plate.
How to cook porridge correctly
1. It is good to use filtered water, because if you use running water from the tap, the porridge will absorb a possible chlorinated smell or acquire a metallic taste in the water.
2. You need to take dishes for cooking with a large bottom so that the porridge does not burn.
3. To improve the taste of any porridge and to increase the value of cereals, it is necessary to fry the cereals before starting cooking.
4. When boiling porridge, put the cereal in the already salted water, which is boiling.
5. Loose porridge can be thrown at the end of cooking in a colander for thorough rinsing.
6. Before preparing this or that porridge, it is necessary to sort out, sift and thoroughly rinse the cereals. But it is worth remembering that semolina, barley, corn grits, as well as oat flakes are never washed.
7. Some cereals are soaked to shorten the cooking process. It must be remembered that the less cereal is subjected to any heat treatment, the higher its nutritional value.
8. In order to remove excess starch, any fine litter and bitterness from any cereal, the cereal should be boiled not in one, but in two waters. Drain the first water brought to a boil and pour in another.
9. To soften more or less hard water, add a small cube of butter to the porridge at the beginning of cooking.
10. In order to enhance the taste of cereals, you can add various additives to them. You can put dried fruits and berries in sweet ones, cheese or mushrooms are added to unsweetened ones.
11. Salt is used in both sweet and non-sweet cereals.
13. In all cereals that are cooked in milk, salt should be placed less than in those cooked in water. And salt should be put before cereals.
14. As a rule, viscous cereals are cooked in milk, and crumbly porridges are cooked in broth or water.
15. The amount of water in the porridge depends on what it will be in consistency, liquid or viscous.
16. Any porridge will be tastier if it is cooked not in water, but in milk.
17. If you cook rice porridge in meat broth, it will be much tastier than boiled in water.
18. To prevent the rice from sticking to the sides of the pan, grease it with oil and put a piece in the porridge.
19. To prevent the rice from sticking to the bottom of the pan in which it is being cooked, it is better to steam it.
20. Dishes from semolina will be many times more magnificent if the cereals are soaked in milk for half an hour.
The benefits of cereals are very large and each has its own advantages. People around the world love cereals for their invaluable benefits for the body and for their special, incomparable taste.
Porridge is an almost ideal side dish and an excellent independent dish, which has a rich set of essential nutrients, vitamins and trace elements.
The porridge is hearty, provides the body with energy for long hours and fits well on the stomach. With proper culinary skills and the presence of a recipe, any porridge, but even without them, it turns out more than an edible thing that is easy to cook. Any taste imperfections are easily compensated for by combining porridge with meat, milk and other additives.
In some cases, associated with illness, porridge becomes almost the only food that a person can eat. However, everything is good in moderation.
Like other things around us, porridge can be both medicine and poison.
For a long time eating a single porridge, you are likely to lose health due to extreme inadequacy of the diet. Porridge, even from different cereals, cannot replace all food.
In addition, some types of cereals and legumes contain substances that can have a negative effect on the body. It is very important to know which cereals can be eaten without restrictions and which cannot.
From a nutritional point of view, cereals are very far from ideal food. Most cereals are based on cereals (with the exception of peas). There is a lot of starch in cereals. In the body, starch is easily and quickly converted into glucose, which enters the bloodstream. Excess glucose is quickly deposited in fat and is especially dangerous for people suffering from it.
Glycemic index
To indicate the effect of a particular food on blood sugar levels, scientists have introduced the glycemic index (GI) of food. The lower the GI, the more preferable the product is for the average person. An exception is athletes looking for high GI foods for quick recovery during and after competition.
The glycemic index of pure glucose is 100. In comparison, the GI of all other products is determined.
The glycemic index of the same product changes depending on the region, weather conditions during growth and other indicators. Additionally, the GI can increase dramatically with supplementation. For example, milk increases the GI of porridge 3-4 times. The recipe also has an impact.
The stated values \u200b\u200bare average, may differ for a specific product and are only valid for cereals without additives.
The best cereals for the glycemic index:
The worst cereals on the glycemic index:
Oatmeal and millet porridge with a GI in the range of 40–65 are approximately in the middle of the rating and can be classified as both useful and harmful from the point of view of GI.
The wide range of GI is explained by the preliminary processing of the product, as well as the variety of the same cereal. For example, brown and wild rice have a GI of about 50, and the index of white rice, steamed, approaches 70.
Let us dwell separately on semolina. Less processing means more benefit, and semolina is best to confirmation. As a by-product of wheat flour production, this cereal is not only high in GI and poor in vitamins and minerals, but also interferes with the absorption of vitamin D, iron and calcium. The lack of the latter weakens bone tissue.
More expensive, outlandish crops like quinoa have their advantages in terms of chemical compositionbut the perceived price difference does not allow us to call these products generally available, and therefore we did not include them in the rating.
Protein and calories
Porridge is a source of not only carbohydrates, plant fibers, fats, vitamins and microelements, but also protein. Vegetable proteins are inferior to animals in amino acid composition and digestibility, but they are still useful and necessary for our body.
Among the cultures widespread in Russia, used in cereals, there is no protein champion.
On average, 100 g of cereals contains about 10 g of protein.
Pay particular attention to fig. Although this culture is extremely popular, it is inferior to almost all cereals in raw protein content: 7 g of protein per 100 g of pure rice versus 9-11 g per 100 g of cereals of other crops.
There are about 20 grams of protein in 100 grams of peas, which is why they and other legumes are often called meat substitutes.
When cooking, the mass of the cereal increases greatly due to the water. The calorie content of all ready-made cereals is approximately the same and amounts to 100-140 kcal per 100 g.
Porridge is our strength
Obviously, there is no perfect porridge and cannot be. But now the shops offer us an incredible variety of grains, legumes and other crops. Everyone can compose a set of optimal products for themselves based on the budget, taste preferences, goals and a diet corresponding to these goals.
Nutritionists keep repeating that a morning meal should be started with a nutritious breakfast, which can increase a person's performance by 30%. At the same time, the most popular breakfast dish is porridge, and it is no coincidence. From ancient times to the present day, "cabbage soup and porridge are our food." And yet why? Cereals are rich in "slow" carbohydrates ("energetic" for the body), B vitamins (protect nervous system), and are also an excellent source of fiber (improves digestion and is responsible for removing accumulated toxins from the body). ELLE offers to move from theory to action: 10 recipes for porridge made from spelled, millet, rice, oatmeal and semolina from the chefs of famous restaurants.
Mozzarella Bar on Moskovsky (restaurants of Aram Mnatsakanov)
- Complexity Simple
- Type Main dish
- Time 50 minutes
- Person 1
Ingredients
- Milk - 330 ml
- Rice flakes - 50 g
- Sugar - 1 tsp
- Apple - 1 pc.
- Butter - 10-15 g
Preparation
- First, prepare the apple in syrup. To do this, boil a small amount of water with sugar, season with cinnamon and bring to a thick syrup. Put the whole apple in the syrup and cook until soft.
- Bring the milk to a boil (just make sure that it does not run away), pour the flakes into it, mix, then add sugar. Stirring constantly, bring to readiness for 7-10 minutes. Add butter at the end of cooking.
- Cut the finished apple into slices, put the porridge in a bowl, decorate with apple slices, sprinkle with cinnamon.
Grand Cafe “Dr. Zhivago "
- Complexity Simple
- Type Main dish
- Time 1 hour
- Persons 2
Ingredients
- Semolina - 200 g
- Sugar - 100 g
- Blueberries - 200 g
- Cream - 400 ml
- Milk - 600 ml
- Dried fruits - 100 g
Preparation
- Mix blueberries with sugar and leave for several hours.
- Boil semolina in cream with vanilla. Finely chop dried fruits. Pour the milk into a wide saucepan and place in the oven at 160˚С. Simmer until foam appears. We remove it with a slotted spoon and transfer it to a flat dish. Prepare 4 more froths.
- Put a layer of blueberries on the bottom of the pan, then a layer of semolina. The next layer is dried fruits, foam, and so on. Cover the last layer of porridge with granulated sugar. We put the mold in the oven, cook at 170 ° C until caramel forms on the surface.
- We take out the form from the oven. We decorate the porridge with dried fruits.
Cafe-bakery "Khlebnaya Lavka", chef Mikhail Simagin
- Complexity Simple
- Type Main dish
- Time 30 minutes
- Person 1
Ingredients
- Millet groats - 50 g
- Water - 200 ml
- Milk - 150 ml
- Salt, sugar to taste
- Parmesan cheese - 25 g
- Cheddar cheese - 15 g
- Egg - 1 pc.
Preparation
- Boil millet groats in water until half cooked, add milk, salt, sugar to taste.
- Add the grated cheddar, stir until the cheese disappears completely, put it on a plate, sprinkle with grated Parmesan.
- To prepare poached eggs, bring salted water to 80 degrees, break the egg into it, cook for 2-3 minutes.
- Put poached poached and basil leaves on top of the porridge.
Restobar "Projector", chef Maxim Myasnikov
- Complexity Simple
- Type Main dish
- Time 45 minutes
- Person 1
Ingredients
- Round grain rice - 70 g
- Butter - 70 g
- Milk - 200 ml
- Water - 100 ml
- Orange juice - 150 ml
- Pumpkin - 100 g
- Sea buckthorn, fresh frozen - 50 g
- Rosemary - 1 branch
- Sugar - 40 g
- Olive oil - 20 ml
- Salt to taste
Preparation
- Bring water to a boil, add rice, mix everything. Pour milk in portions as it boils down. In the process, add salt and sugar, cook until tender. We tighten the porridge with butter and leave it on the stove to rise.
- Cut the pumpkin into cubes, fry in a mixture of olive and butter. Pour in the orange juice, add sugar and a rosemary branch, evaporate to a sauce. Put the sea buckthorn berries in the sauce, bring to a boil. Add butter, stir well.
- We spread the porridge on a plate, pour the sea buckthorn-pumpkin sauce. Serve with fresh bread and butter.
Gastrobar "We're not going anywhere", chef Dmitry Shurshakov
- Complexity Simple
- Type Main dish
- Time 45 minutes
- Person 1
Ingredients
- Oatmeal - 50 g
- Milk - 200 ml
- Bananas - 50 g
- Raisins - 10 g
- Dates - 20 g
- Oatmeal cookies - 15 g
- Salt, sugar
Preparation
- Pour milk into a saucepan, put on a low heat and bring to a boil.
- Pour cereals into boiling milk, stir well and boil the contents of the pan for another 15-20 minutes. After that we remove from fire.
- Let the porridge brew under a closed lid for another 5 minutes.
- Add salt and sugar. We cut the dates by crumbling cookies. Sprinkle the bananas with sugar and burn them with a burner.
- Decorate the porridge with dried fruits and a banana, sprinkle with cookies.
"Varenichnaya No. 1", brand-chef Alena Solodovichenko
- Complexity Simple
- Type Main dish
- Time 30 minutes
- Person 1
Ingredients
- Milk - 200 ml (glass)
- Semolina porridge - 50 g
- Vanilla pod - 1 pc.
- Sugar - 3 tsp
- Salt - a pinch
- Butter - 10 g
- Homemade jam - 10 g
Preparation
- Warm milk on the stove, bring to a boil, add semolina, sugar and salt. Add the seeds from the vanilla pod and mix quickly with a whisk until thick.
- Put the finished porridge on a plate, put a piece of butter and a spoonful of your favorite homemade jam on top.
Minimarket "City-Sad"
- Complexity Simple
- Type Main dish
- Time 45 minutes
- Persons 2
Ingredients
- Spelled - 160 g
- Agave salt and syrup to taste
- Almond milk - 500 ml
- Water - 500 ml
Preparation
- Add spelled to boiling water. With constant stirring, let the water boil.
- Add milk. We do not stop interfering.
- Add salt and agave syrup. We bring the porridge to the desired consistency.
- Serve with fresh fruits and berries.
Cafe "Tchaikovsky", chef Victor Grimailo
- Complexity Simple
- Type Main dish
- Time 50 minutes
- Persons 4
Ingredients
- Millet - 200 g
- Milk - 200 ml
- Pumpkin - 400 g
- Sugar - 20 g
- Salt - 4 g
- Butter - 60 g
Preparation
- Pour milk and water into a saucepan, put on medium heat. Add sugar, salt, stir and wait for the milk to become very hot, but not yet boil.
- At this moment, pour the oatmeal, stir and reduce the heat a little. After boiling, cook the porridge for 6-10 minutes, then turn it off, cover with a lid and leave for another 10 minutes.
- Finally, add the butter.
Brasserie Most chef and Strelka brand chef Régis Trigel
- Complexity Simple
- Type Main dish
- Time 1 hour 30 minutes
- Persons 2
Ingredients
- Oat flakes - 125 g
- Almonds (petals) - 50 g
- Pecans - 25 g
- Pumpkin seeds - 25 g
- Sunflower seeds - 25 g
- Cane sugar - 25 g
- Ground cinnamon - 3 g
- Peanut butter - 50 g
- Maple syrup - 50 ml
- Vanilla (pod) - 1 pc.
Additives to taste:
- Dried cranberries
- Dried apricots
- Dates
- Yogurt
- Kefir
- Soft curd
Preparation
- Mix oatmeal, pumpkin and sunflower seeds, almond petals, cane sugar. Mix the peanut butter, maple syrup and vanilla separately. Add flakes and seeds to the mixture.
- We spread it on a flat surface and level it. Preheat the oven to 150˚С and bake for 45-50 minutes.
- We take out the granola from the oven, transfer it to a deep plate, use a spoon to break it into medium pieces. Add dried apricots, raisins, dates or dried cranberries to taste, fill with kefir, yogurt or add soft cottage cheese.
- Serve with yoghurt and assorted fresh berries (blackberries, blueberries, raspberries, strawberries).
