5 Calorie Friendly Whole Grain Recipes

Grain RecipesMore than strict Diets these days healthy eating is trending and main reason to that is long term health benefits and people are giving importance to good calorie intake for weight loss also there are so many questions like-

Hence I found some amazing whole grain recipes.

Cereals seeds are known as grains. Some of the popular varieties are corn, rice, and wheat.

A few seeds of non-grass plants, or pseudocereals, are likewise viewed as whole grains. These incorporate buckwheat, quinoa, and amaranth.

Whole grain portions have three sections:

Wheat: This is the hard, external shell. It contains fiber, minerals, and cancer prevention agents.

Endosperm: The center layer of the grain is mostly comprised of carbs.

Germ: This inward layer has vitamins, minerals, protein and plant mixes.

Grains can be rolled, pounded or broken, however as long as these three sections are as yet display in their unique extent, they’re viewed as whole grains.

Refined grains have had the germ and wheat evacuated, leaving just the endosperm.

In spite of the fact that enhanced refined grains have had a few vitamins and minerals included back, despite everything they’re not as solid or nutritious as the whole forms.

There are numerous sorts of whole grains, including:

  • Oats
  • Popcorn
  • Millet
  • Quinoa
  • Dark colored rice
  • Whole rye
  • Wild rice
  • Wheat berry
  • Bulgur
  • Buckwheat
  • Freekeh
  • Sorghum

Items produced using these nourishments are likewise viewed as whole grain sustenances. These incorporate bread, pasta, and some breakfast cereals.

When you’re obtaining handled whole grain items, ensure you read the fixings run down to ensure they’re made totally from whole grains, not a blend of whole and refined grains.

Additionally watch out for the sugar content, particularly on account of breakfast cereals, which frequently contain a lot of included sugar. Seeing “whole grain” on the bundling does not naturally imply that the item is sound.

Main concern: Whole grains contain every one of the three sections of the grain. There is a wide range of sorts, including whole wheat and whole corn, oats, dark colored rice and quinoa.

Below are some of the easy and healthy recipes which

Mediterranean Farro Salad

Grain Recipes

Ingredients:

  • 10 ounces farro (about 1 1/2 cups)
  • 1/4 cup sherry vinegar
  • 1/4 cup extra-virgin olive oil
  • 1/2 cup pitted black olives
  • 1 red pepper, cut into thin strips (about 4 ounces or 1 cup)
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground black pepper
  • 1 1/2 teaspoons salt, plus 1/2 teaspoon
  • 8 ounces green beans, cut finely
  • 1 red pepper, cut into thin strips (about 4 ounces or 1 cup)
  • 1/2 cup pitted black olives
  • Small bunch chives, chopped  1/4 cup
  • 3 ounces Parmesan, (about 3/4 cup)crumbled

 Directions:

  1. Combine 4 cups of water with the farro in a medium cooking pan.
  2. Heat the water near the boiling point. After that close the lid and reduce the heat level and keep it for 20 minutes.
  3. After that, add the 1.5 teaspoons of salt and simmer and heat it for 10 minutes. Then drain the water well.
  4. Change it to the big bowl and let it become cool.
  5. You have to add the green beans and stir in the salt water which has boiled up to the boiling point. Then cook it for 2 minutes.
  6. Then you should put those cooked green beans into an ice water bowl and let it cool for 2 minutes. After that, drain the water.
  7. After the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives.
  8. In a bowl mix well the vinegar, mustard, pepper, olive oil and t 1/2 teaspoon salt.
  9. Then you have to Pour the sherry vinaigrette in the farro salad. Now, it will be ready for serving.

 Whole-Grain Breakfast Porridge

Grain Recipes

Ingredients:

  •  1/2 cup red or you can use wild rice
  • Steel-cut oats (1/2 cup)
  • pearl barley or farro (1/4 cup)
  •  Farina or wheat cereal (1/2 cup)
  •  piece orange peel (Between 1 to 2 inch)
  • 1 cinnamon stick
  • 1 to 2 tablespoons packed dark or light brown sugar
  • 1/4 teaspoon salt
  • 1/4 cup dried fruit. You can take raisins, cranberries,   chopped apricots, and cherries)
  • Chopped nuts, maple syrup, and milk, for serving (optional)

Directions:

  1. Up to 11 to 12 hours before serving, add the rice, oats, barley, and farina in a rice cooker. Add the orange peel, cinnamon stick, sugar, salt and 5 cups water. Add the dried fruit.
  1. Off the cooker, put the timer and program for the porridge cycle so that breakfast is ready at the desired time. (If one doesn’t have a porridge setting on your rice cooker, a timer for 50 to 55 minutes.)
  1. Present the warm porridge with nuts, syrup, and milk if desired.

 Whole Wheat Waffles

Grain Recipes

 Ingredients:

  •  1 (1/4-ounce) package active dry yeast
  • 1/2 cup lukewarm water
  • Then 2 cups buttermilk
  • 3 t\s peanut oil
  • 2 t\s sugar
  • 2 cups whole-wheat pastry flour
  • 1/2 cup rolled oats
  • 4 large egg whites
  • 1/8 teaspoon baking soda
  • 1/4 teaspoon fine salt
  • Cooking spray for waffle iron
  • Maple syrup, for serving

 Directions:

  1. First, take a large bowl which is suitable for mixing. Then sprinkle the yeast with water in that bowl.Let it be still until foamy, about 5 minutes. Add the buttermilk, oil, sugar, flour, and whisk until smooth.After that close the bowl with a lid, the keep it in the refrigerator for the whole night.
  1. Then preheat an iron. whisk the oats, egg whites, baking soda, and salt into the waffle batter until smooth. Slightly mist the hot waffle iron with cooking spray. Add about 1/3 cup of batter to each section, using the back of a spoon to spread batter to the edges.
  1. Cook until the waffles crispen and turn golden brown, 5 to 7 minutes. Repeat with the remaining batter. Serve with maple syrup.

Lentil Quinoa Salad

Grain Recipes

Ingredients:

  • 1/2 cup quinoa
  • 1 1/4 cups water, also more 2 cups
  • 1/2 cup lentils
  • 1 teaspoon mustard
  • tablespoons red wine vinegar
  • 1/4 cup vegetable oil
  • 1/4 teaspoon garlic powder
  • 1 lime, zested
  • Salt and freshly ground black pepper
  • 2 green onions, chopped
  • 1 tablespoon chopped fresh cilantro leaves

Directions:

  1. First, you have to Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Then cover it completely and microwave on high for 9-10 minutes. Let it be still for 2 or 3 minutes then stir. It should be tender while eating, but with a little “crispy” upon biting.
  1. Put the lentils in a sieve and rinse in cold water. In a cooking pan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 30 minutes. Drain and cool.
  1. In a bowl, stir the mustard and vinegar together and drizzle in the oil to make an emulsion. Sizzle the garlic powder, and salt, and pepper, to taste.
  1. To sizzle the salad: In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Dress the salad with the dressing, toss to coat and serve.

 

Healthful Double Chocolate Cookies

Grain Recipes

Ingredients:

  • 2-3  ripe bananas, very much pounded (around 1/2 mugs)
  • 1 teaspoon vanilla concentrate
  • 1/4 container coconut oil, scarcely warm – so it isn’t strong
  • 2 containers moved oats
  • 1/3 container ground sunflower seeds
  • 1/3 container cacao powder
  • 1/3 cup of coconut, finely destroyed and unsweetened
  • 1/2 teaspoon fine grain ocean salt
  • 1 teaspoon preparing powder
  • 6 ounces chocolate chips or dull chocolate bar slashed

Directions: 

  1. Preheat stove to 350 degrees, racks in the best third.
  1. In a big bowl join the bananas, vanilla concentrate, and coconut oil.
  1. Put aside. In another bowl whisk together the oats, sunflower seeds, cacao powder, destroyed coconut, salt, and heating powder.
  1. Then mix the dry ingredients to the wet ones and blend until joined. Overlap in the chocolate pieces/chips.The batter is somewhat looser than a standard treat mixture, don’t stress over it.
  1. Drop touches of the batter, each around 1 – 2 tablespoons in an estimate, an inch separated, onto a material lined preparing the sheet. Prepare for 13 – 15 minutes. Until brilliant on the bottoms.

Makes around 2 dozen treats.

Planning time: 5 min – Cook time: 15 min

 

 

 

 

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