What are some simple ways to make whole grains that are delicious, nutritious, and very filling?

First of all, its nutritional value is higher than that of polished rice and white flour. Whole grains have not been excessively processed and retain a lot of fiber, vitamins and various minerals. Its GI value (blood sugar increase rate) will be lower than that of rice. Some, friends with high blood sugar are very suitable to eat some whole grains. At the same time, whole grains have a strong sense of satiety. If you need to lose weight, you can also often use whole grains to replace rice and ordinary pasta! Whole grains include brown rice, black beans, red rice, sweet potatoes, corn, etc.

Academician and Professor Zhong Nanshan also said that he did not eat whole grains before, but now that he knows it is highly nutritious, he has started to eat some! Therefore, everyone can eat whole grains regularly regardless of health or fitness. Today I will introduce the simple nutritional composition of 2 whole grains: red rice, brown rice, sweet potato rice

Materials: red rice, brown rice, red rice You can use 1:1 ratio of red rice and brown rice according to your usual cooking amount. Since multigrain rice is very hard, it is best to soak these types of rice in advance, usually for about 4 hours. If you want to eat it in the morning, it is best to soak it one night in advance. To make this whole-grain rice, you can use a rice cooker or steam it over water. I stewed enough for one person, so I didn't use a rice cooker. I washed the rice immediately, added water that was 1 finger thicker than whole-grain rice, and then steamed it for 40 minutes.

If you use a rice cooker, put the washed rice and peeled and sliced ??sweet potatoes into the pot together, add water 2cm thicker than the coarse grain rice, and hold down the cooking button until It’s ready when the power jumps! The last 10 minutes of steaming whole grain rice, in other words, when steaming for 30 minutes, put the peeled and sliced ??sweet potatoes on top of the white rice, and steam for another 10 minutes. The red rice, brown rice and sweet potato rice is ready. It’s soft, glutinous and sweet. It’s so delicious. My children’s favorite meal is this whole grain white rice! Black beans, red rice, brown rice, rice and corn rice

(Main materials: rice, black beans, red rice, brown rice, corn rice) Some people initially eat whole grain white rice and feel it is hard and tastes not very good. Now you can Add some rice and the taste will become much softer. The ratio of rice, black beans, red rice and brown rice is 1:1:1:1. Coarse grain rice should be soaked in tap water for 4 hours in advance. Rice does not need to be soaked.

Wash the whole grain rice and rice, and then put the peeled corn into the rice cooker. Add appropriate amount of cold water, cover the lid, and turn on the cooking button. If it is steamed with water, first add appropriate amount of water to the rice, brown rice, red rice, and black beans, and then steam for 35 minutes. In the last 5 minutes, put the corn on top of the rice, and then steam together for about 5 minutes.

It’s good to mix and cook it like that. You can taste a variety of whole grains at once. The whole grains taste a little chewy, so you shouldn’t eat too fast. Chew slowly, so that your gastrointestinal tract can digest and absorb it more easily. They are nutritious. Coarse grain rice is very hard, so it must be soaked in advance. If you are in a hurry, you can soak it in boiling water.

You can mix it according to your own needs, pure whole grains, add some rice, or add chestnuts, sweet potatoes, corn, potatoes, peanuts, winter melon, red beans, black beans, barley rice, etc. to cook together, cook rice, make porridge, mix as you like , eat every day to give your family balanced nutrition!