Foreword: As the weather gets cooler, so does our appetite. However, if you don't pay attention to your diet at this time, it is easy to consume too many calories andCarbohydrates, causing adverse effects on the body. So, in order to keepHealthbody, we should adjust appropriatelyDietand choose moreSatietyBetter, low-fat and nutritious food. Today I will introduce you to some whole grains that are perfect for eating in autumn and winterMultigrainclass foods, they are not only richDietary fiberVitaminswithMinerals, and lower calories than delicate grains such as rice and noodlesSatietyStronger, perfect for wanting to ** or keepHealthof people. At the same time, coarse grainsMultigrainIt can also help us control blood sugar and blood lipids, and prevent the occurrence of chronic diseases such as cardiovascular disease and diabetes. Next, I will introduce you to the three types of whole grains one by oneMultigrainFeatures and productionRecipes
Oats are a very nutritious whole grain, and it contains a lot of themDietary fiberProteinswithVitaminsB group, which can be enhancedSatiety, helps digestion, lowers blood sugar and blood lipids. Oats are very high in fiber, which can promote intestinal motility, prevent constipation, and can help with regulationCholesterollevel, lowering blood pressure. In addition, oats are abundantVitaminsB group can provide energy, promote metabolism and normal function of the nervous system. In addition, oatsProteinsThe content is also higher and is plant-basedProteinsGood** helps to maintain musclesHealthand repair tissues.
1. Prepare 100 grams of oats, wash them with water and put them in a large bowl, add an appropriate amount of water to soak the oats.
2. Prepare a smoked sausage and a cigaretteCarrots, oneGreen peppersand a handful of shallots, cut them into cubesCarrotsCut intoCarrotsDGreen peppersCut intoGreen peppersDGreen onion whitewithGreen onion leavesCut separately and willGreen onion leavesCut intoFinely chopped green onionsSpare.
3. Remove the soaked oats and put them in a large bowl after controlling the moisture, and add an appropriate amountTable salt, sugar and 4 grams of baking powder, stir well and add itGreen peppers, smoked sausages,CarrotsDing HeFinely chopped green onionsStir well, crack in another egg and continue to stir until the ingredients are well combined.
4. Add 300 grams of flour in small quantities and many times, stir into a flocculent shape and knead into a dough, and coverplastic wrapand place in a warm place to ferment until twice the size.
5. Add 2 tablespoons to a large bowlCornmealand in moderationThirteen incenseTable salt, 2 tablespoons of boiling oil, stir well to make puff pastry.
6. Take out the fermented dough, knead and exhaust it on the cutting board, then knead it into long strips, cut it into 5 agents, one is slightly larger, and the remaining four are evenly sized, and roll each agent into 05 mm thick roundPatches
7. Put a large one on the boardPatches, evenly brush the puff pastry, leave 2 cm wide around without brushing the oil, and put a small onePatchesCover the puff pastry and continue to brush the puff pastry, repeating to all of themPatchesUse up. The last onePatchesAfter the lid is closed, press it, brush it with water around the bottom, wrap it up and press it.
8. After turning over, brush the surface with water, sprinkle with black and white sesame seeds, roll out a little flat with a rolling pin, and put the dough cake in a warm place to ferment for 20 minutes. Put it in againSteamerMedium, cover with a lid, steam for 20 minutes and simmer for 5 minutes.
9. After it comes out of the pot, it can be eaten directly or put into the electric baking pan orOvenBake at 180 degrees for 20 minutes until golden brown and crispy.
Corn is a very popular coarse grain, and it contains:CarbohydratesProteins, fat and fiberNutrition facts。Corn is abundantVitaminsc、Vitaminse、VitaminsK and B groupsVitamins, as well as magnesium, phosphorus, manganese, and copper, among othersMinerals。theseNutrition factsEnergy** for the body**, tissue repair, digestive systemHealthand immune function is crucial.
1. Prepare a few fresh corns, wash the corn, remove the outer leaves and whiskers, and peel off the corn grains.
2. Put the peeled corn kernels inBlenderMedium, add an appropriate amount of water and stir into a paste.
5. Take a small bowl, add an appropriate amount of water starch, stir well, add it to the pot, and stir well until it is paste.
10. Put the boiled corn tofu in a bowl and sprinkle with a small amountFinely chopped green onionswithCorianderServe immediately.
Barley is a veryHealthof coarse grains, it is abundantDietary fiberVitaminswithMinerals, which has many benefits for the body. BarleyDietary fiberIt can promote intestinal peristalsis, prevent constipation, and help lower blood sugar and blood lipids. Barley is also richVitaminsB family,Vitaminse andMineralsYesBoosts immunity, promote metabolism and maintain normal function of the nervous system. In addition, barley also has anti-inflammatory and antioxidant effects, which can help us prevent gastrointestinal diseases and aging.
2. Put the cleaned barley and oats into the rice cooker, add an appropriate amount of water, and press the button to cook the porridge to start cooking the porridge.
3. In the process of cooking porridge, you can add some red dates, lotus seeds, longan and other ingredients to increase the taste and nutritional value.
4. When the porridge is cooked, you can add an appropriate amount according to your personal tasteTable saltSeason with sugar and bring to a boil for another minute to turn off the heat.
5. Put the cooked barley oatmeal porridge into a bowl and sprinkle with a small amountFinely chopped green onionswithCorianderServe immediately.
Summary: The above are the three kinds of coarse grains that I have introduced to you that are very suitable for eating in autumn and winterMultigrainclass of food and its preparationRecipes。These foods are nutritious, low-fat, and full to help us maintainHealthbody, preventing the occurrence of chronic diseases. I hope you can enjoy it through a reasonable dietHealthoflife