Super cereals for runners
Sport And Fitness / / December 19, 2019
In order to be in good physical shape, it is necessary not only to constantly deal with, but also to eat right. For us, the food - this is the machine for gasoline. If you refuel your car of poor quality gasoline, sooner or later it will begin to act up and, in the end, will break. The same thing happens to our bodies when we start to eat is not very good quality and not very healthy food.
The concept of healthy food at everyone. There is a common "muck", which are the epitome of global giants of fast food - fast food restaurants McDonald's, Burger King and KFC, but there are also more personal scope of "good-bad". Someone thinks meat and all animal products poison for the body, while others prefer to stick to the diet and the Paleo feels great. Among the first, as well as among the latter, there are successful runners. I also hard to say that it is useful, since I am not a nutritionist or a doctor, so I decided to collect a variety of information about diets and products, opinions of doctors and athletes, and publish tasty and healthy (from all sides) recipes.
Let's start with the easiest option - plant sources of protein, which will please both vegetarians and meat-eaters so. For this sample, I chose the familiar products and added several new ones - amaranth and teff. Recipes tested and approved!
Amaranth
Amaranth came to us from South America and Mexico, where in a matter of basic grains for 8000 years. In Asia, it has been popular in India, Pakistan, Nepal and China. In Russia he was in the second half of the XIX century and is considered a weed. Some of its species are ornamental plants, some - weeds, and some just take these precious crops that are grown in South America.
Than it is good? The amaranth contains more protein than most other grains. 100 grams amaranth contained 11.29 g water, 13.56 g protein, 7.02 g of fats, 68.55 g carbohydrate, 6.7 g fiber, and 2.88 g of ashes.
Recipe
I'm pretty long take with amaranth and eventually came to the conclusion that the sample cost you try soup with amaranth and leek - turns out very tasty, prepared quickly and easily!
Ingredients: 2 liters water 1 leeks, 2-3 medium potatoes, carrots 1, 6 tablespoons amaranth (can be more), salt and pepper, olive oil, cheese (optional).
Preparation. Put a pot of water on the fire, and as the water begins to boil, peel and cut into small cubes of potatoes and carrots. Leeks and cut into thin slices and extinguish in olive oil. When the water boils, add to the potatoes and carrots. When the water boils again, add to amaranth. Usually it is the grain prepares about 15-20 minutes. If you cut the potatoes into small cubes, it will be about the same stew. After 10 minutes after the soup boil again, add to pritushenny leeks. Ready soup with salt to taste. After some time, ready amaranth becomes viscous, so that you may be slightly thicken the soup.
Another easy and tasty option - make amaranata popcorn. To do this, just very very hot skillet, pour a little to get the grain and cover. They almost immediately begin to burst! In the popcorn ready, you can add a little salt.
teff
Tefe or teff (lat. Eragrostis tef) - plant of the family Poaceae, species of the genus eragrostis. His homeland is Ethiopia, but it also is grown in the Ukraine and Russia.
Than it is good? The grain teff contains: 69,0-74,0% carbohydrates, 6.0-9.0% protein, 2,2-3,5% fat and 2.4% ash substances. Teff grains are rich in iron. It in them 2.4-4.8 times higher than in wheat.
Recipe
Basically teff used in baking and sweet recipes. The easiest option - Boil the beans and add them dried fruit, nuts and honey.
Ingredients: 1/2 cup teff, 2 cups water, honey, dried fruits and nuts to taste.
Preparation. In boiling water, add teff and cook for about 15-20 minutes or until until all the water is absorbed. Serve with honey, nuts and dried fruits. Serves 4 takes about 1 1/2 cups.
Also teff can be added to oatmeal for better nutrition.
Barley
Than it is good? The grains of barley contains a large amount of cellulose (about 70%), some protein and fiber, and beta-glucans (Water-soluble dietary fiber), which help clean the body, but also reduce blood sugar and bad cholesterol blood.
Recipe
Barley we used in several different ways - it is well familiar to all from childhood barley and barley porridge. Frankly, I'm not a big fan of barley, raze only in Kuta for Christmas, but try to choose a simple and delicious recipe.
Ingredients: 1 tablespoon olive oil, 1 medium onion, 1 small sweet pepper, celery 2, 2 crushed garlic cloves, 400 ml of water or vegetable broth, 1 cup barley Fast food, 1 tablespoon chopped fresh thyme or 1 teaspoon dried 2 teaspoons lemon juice, 1/4 teaspoon ground red pepper, 1/4 teaspoon salt.
Preparation. Finely chop the onion, red pepper (diced) and celery (sliced), warmed up the pan and send it to cut vegetables. Cook about 3-4 minutes until, until the vegetables are tender. Then add the chopped garlic and cook for about a minute. Adding water to the pan or broth, lemon juice, thyme, salt, red pepper and barley and bring it to the boil. Then reduce heat and cook for about 15 minutes or until until ready barley. Serve hot.
brown rice
Than it is good? Fig contains a large amount of carbohydrates (about 70%) and rather a small part of the protein. Rice advantage is the lack of gluten and the presence of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin) and B6. Unlike white rice, which is a refined product, brown rice is not without its shell, and in which are contained all the essential nutrients.
Recipe
Brown rice is cooked longer white and remains firmer in finished form. Also, it can not be used for all the same recipes as white. Personally, I liked the brown rice as a cold salad with raisins and nuts.
Ingredients: 1/2 cup brown rice 1/2 onion red onion 2 tablespoons of raisins, 1/4 cup toasted walnuts, chopped into small pieces the size of peas, salt and pepper to taste 2 tablespoons chopped parsley, 2 tablespoons olive oil.
Preparation. Was poured into the pan olive oil and cook it chopped onion about two minutes. Then, add to the rice, fill it with 1 cup of water and add a little salt. Cook the rice until tender (water should be completely absorbed). If the rice is not yet ready, add some more water (just 1/4 cup).
While the rice is ready, dried walnuts in a pan and pour boiling water over raisins, to make it softer. When the rice is ready, add the raisins in it, nuts, herbs, salt and pepper to taste, and serve.
If you do not like walnuts, they may well be replaced by almonds, cashews or pistachios!
oats
Than it is good? The optimum ratio of the grains of oat proteins, fats and carbohydrates. It lowers cholesterol, reduces inflammation in the gastrointestinal tract and protects the cardiovascular system.
Recipe
Oats - it is, first of all, breakfast and oatmeal, cereals or nutritional bars. I propose to recall delicious recipe for protein bars that have been tested in field conditions;)
Ingredients: 1 1/4 cups oat flakes fast food, 1/4 cup flax seeds, sunflower seeds 1/4 cup, 1/4 cup sesame seeds, 1/4 cup of pumpkin seeds, 1/2 cup roasted almonds, 1/2 cup roasted cashews, 1/2 cup of crushed black chocolate, 1/2 cup honey or Agave syrup, the peanut butter cup 1.
Preparation. These bars are prepared very quickly: a few are crushed nuts and chocolate, spread all the dry ingredients in a bowl, add the peanut butter and honey, and all is well stirred.
After that, all you have to do - is to lay out a rectangular shape with baking paper, put to the mixture, it is well compacted and send in the refrigerator. When the mixture hardens, cut it into tiles you comfortable size.
I hope that I fill up your piggy bank of delicious and healthy recipes! I will keep reading, cooking, and taste the most delicious spread.