After all, they are a source of fiber, vitamins, minerals, essential amino acids and complex carbohydrates, which are slowly digested and help us maintain a feeling of satiety for a long time. But oatmeal, buckwheat or semolina porridge, whose taste is familiar to us from childhood, it is difficult to be tempted: they seem too ordinary, "uninteresting" to us. Perhaps, including, therefore, cereals and legumes in our diet occupy an undeservedly modest place. With a large margin from other leaders in our plate, only two crops - rice and wheat. In this case, it is more often refined, refined products: ground rice, white bread, processed corn kernels, which become a ready breakfast. In them, in comparison with whole grains, there is much less fiber (dietary fiber), vitamins and microelements, which make cereals so useful. Thus, in unrefined wheat, depending on the variety, up to 13.5% of fiber is contained, but in wheat flour - only a fraction of a percent. Without dietary fiber, normal colon work is impossible which not only removes processed substances from the body, but is also responsible for maintaining our immunity: about 70% of immune cells are concentrated in its mucosa. Adequate intake of fiber reduces the risk of developing colon cancer and helps maintain normal cholesterol levels. And what if you try new products, while we are little or completely unfamiliar and have not yet managed to bore us? New, of course, they can be considered only conditionally: this is not the fruit of modern breeding, but the known for millennia cereals and legumes. They can be found in organic food stores or in specialized departments of dietary supermarkets in large supermarkets. And this acquaintance is worth it to spend time searching.
Barley
Barley to taste is completely neutral in order to make the company almost any product - and salty, and sour, and even sweet type of dried fruit. Barley is made from barley (this is crushed, unpolished barley): it is rich in fiber and much more useful than the more familiar pearl barley (which is a polished grain). It is widely used
Spulta
Spelt it is called in Europe, in the US it is sold under the name "kamut", and in Russia there is an analogue-polba. All these types of wheat have a long history: they were grown in ancient Egypt, Babylon, Kievan Rus. Today spelts are gaining popularity: it contains more protein than ordinary wheat, and more minerals (eg selenium). Special benefit: in the spelse are many useful unsaturated fats, and its gluten, which in its composition is different from that found in the wheat we are familiar with, is rich in essential amino acids. In addition, spelta is an excellent source of magnesium.
Red lentils
This is not a special variety, but simply ripe and purified lentils: red has its core, devoid of an outer shell. The taste is not as bright as that of green (with a shell), but it is prepared much faster: in just 1 5 minutes of cooking, red lentils turn into mashed potatoes. It is well used in vegetable casseroles and soups with an indispensable addition of spices - curry, cumin, cardamom and pepper. Special benefit: red lentils are well digested, besides it is a real storehouse of protein and fiber, but the barley is good in a salad with cucumbers and seafood ... or simply as a side dish with salt and olive oil. One caveat for those who are allergic to gluten (gluten), which is in wheat: barley also contains this protein. Special benefit: barley is rich in vitamins PP and B, magnesium and selenium.
Kinoa
At one time it was a favorite product of the Incas. The botanical dictionary specifies that it is not cereal, but a vegetable. Her little grains are very similar to cereals - and are prepared the same way. After 15 minutes of cooking, they become transparent - hence, it's time to remove the dish from the heat. Before cooking, you can dry the film in the pan: this will enhance the taste and give it a nutty note. Kinoa is good for use in salads, but it's best to taste the solo, adding spice to taste. Special benefit: kinoa contains a lot of protein, magnesium, vitamin B.
Soya beans
Usually soybeans appear on plates only after long processing: it is fermented (that is left to ferment), and then tofu, soy sauce, pasta or "meat" is made from the resulting "milk". Raw soybeans are very long prepared (only for soaking before cooking takes up to eight hours) and slowly digested. But if you cook them like usual ripe beans (after all, soy is also a legume plant), then they will not lose it at all, neither in taste, nor in favor. To slightly speed up the process, after soaking, fry the beans in the wok along with the vegetables. Even with soybeans, you can make soups, pates, and if you take crushed beans, it is possible to fry them with garlic and mix with vegetables and seafood. Special benefit: soy, the leader among legumes and cereals for protein, is absolutely indispensable for vegetarians and for all those who do not want to abuse animal proteins.
Amaranth
This herb was once the main grass of the Aztecs, and now, after many centuries of oblivion, it returns to the modern diet. Fine golden amaranth seeds, which have a delicate nutty taste, should be cooked for about forty minutes, after which the porridge becomes similar to polenta in consistency. You can grind the grain in a flour blender and use it for pancakes, or you can make popcorn from them using the same technology as corn. Special benefit: Amaranth is rich in quality amino acids in protein, magnesium and vitamin E (its in amaranth is almost the same as in olive oil). However, it does not contain gluten, which sometimes causes allergies.