Grains are a great choice to control hunger. As they are high in fiber, they increase the feeling of satiety and improve digestion, as well as being an important source of vitamins, antioxidants and proteins. Therefore, including these ingredients in the diet helps to maintain a healthy and balanced diet. But do you know how to cook beans to get the most out of nutrients?
Although they are rich in many nutrients, most grains need a special preparation to eliminate some substances that hinder digestion. Some need to soak for a long time, others just have to be cooked properly. To cook properly you must make sure that you cook in proper temperature. Buying a cooking thermometer is recommended and reading https://www.bestadvisor.com/ will be useful for you to choose the best one.
What are ancestral grains?
Each grain has a very particular characteristic and a method of preparation. Consuming at least three servings of this kind of food a day helps reduce a number of health problems.
Learn how to cook beans
Before rushing to the pan to prepare that delicious recipe, you need to understand a little how to prepare the beans. Generally speaking, everyone needs to rest in the sauce for an average of eight hours. And that goes for even brown rice everyday. Even though cooking it straight from the package is not a problem, its nutrient utilization is best if it is soaked for a while.
Some seeds and legumes contain so-called antinutrients: that is, some plant compounds that interfere with the absorption of their beneficial nutrients. In most cases, this is caused by phytic acid (or phytate), which blocks the body’s absorption of minerals. This substance is usually found in the shell, but because it is water soluble, it dissolves after some time of soaking.
So by choosing to soak, you get much better seed for the digestive process. To remove phytate, simply soak the grains in ice water with two tablespoons of apple cider vinegar in a capped jar. Leave everything in the fridge for eight to 12 hours. After this period, just discard the water and the grain is ready to be used as an ingredient in your recipe.
Without antinutrients, the grain will be well digested and well absorbed by the body. In addition, this process also helps to speed up your cooking time.
Chicken rice
Proportion: 1 cup of the grain to 3 cups of water.
Preparation: Sauté the rice in a drizzle of olive oil with the spices you prefer. Add the boiling water and cook for about 30 minutes or until the liquid has dried and the beans are cooked.
Rolled oats
Ratio: 1 cup of the grain to 2 cups of water
Preparation: Mix the frozen beans and water and cook over medium heat for 10 to 15 minutes.
Amaranth
Ratio: 1 cup of the grain to 3 cups of water
Preparation: Boil water, add amaranth and reduce heat to medium. Cover the pan and cook for 20 to 30 minutes, until well done. Season with salt just after cooking for a better texture.
Barley
Ratio: 1 cup of the grain to 3 cups of water
Preparation: Add cold water and barley in a pan, season with salt and cook over medium heat for 25 to 35 minutes.
Chia
Ratio: 1 cup of the grain to 4 cups of water
Preparation: Chia seeds do not require cooking for consumption. Moisturizing them in a liquid (such as almond milk or natural juice) for at least 15 minutes in the fridge is sufficient. Mix this pudding formed from hydrated grains to fruits and nuts and you’re done.
Millet
Ratio: 1 cup of the grain to 2 cups of water
Preparation: Boil water, mix millet and reduce heat to medium. Cook for 20 to 30 minutes and turn off the heat. Stir with a fork to loosen the beans and let stand for 20 minutes before consuming.
Preparing the legumes
Although not classified as grains, legumes may also require prior preparation to ensure the best use of their nutritional burden. The logic is the same: eliminate substances that hinder the process of digestion and absorption of the gastrointestinal tract.
In the case of beans, it is recommended to put the seeds in a pot, cover completely with water and let stand for eight hours. A tip to speed up the process is to put a measure of beans to three of water and boil everything for three minutes. Then let stand for an hour and then wash with ice water.
We hope this article is useful for you.