3 beneficial types of gluten-free cereals
Put the cereal grains in water and keep overnight to shorten the cooking time of the cereals. Squeeze and wash once more before cooking.
Faro-is the Italian name for emer wheat. This is a durum wheat from Asia that is becoming increasingly popular in the rest of the world. Nutritionists often put it on the list of super foods. It can be found in health food stores. Keep in a well-closed container in a dry and cool place.
Nutritional values-in 100 grams of uncooked faro wheat has 361 calories, 2 g of fat, 11.9 g of protein, 71.1 g of carbohydrates and 5.6 g of fiber.
Cooking faro wheat — cook for about 20 minutes in boiling water where you need to put twice as much water as wheat.
Put one and a half cups of lighthouse wheat in the recipe. Add 4 cups of water and 2 tablespoons of salt. Bring to the boil. Reduce the temperature and let the wheat cook until the wheat is soft. Drain and pour into another bowl. Add 2 chopped tomatoes, a quarter cup of red onion and a quarter cup of parsley to the cooled wheat. Mix the ingredients. Add a mixture of a quarter cup of olive oil, 2 crushed garlic, 2 tablespoons of balsamic vinegar, a pinch of salt and pepper.
Spelta is a relative of wheat and the oldest cereal in the world. It has a pleasant sweet nutty taste. Whole grain or ground spelled can be used. This cereal is rich in tryptophan, which stimulates the secretion of serotonin (happiness hormone). For people with diabetes, it is important to use spelled because spelled contains substances that reduce blood sugar. Keep in a well-closed container in a dry and dark place.
Nutritional values - in 100 grams of uncooked spelled there are 338 calories, 3.1 g of fat, 14.6 g of protein, 70.2 g of carbohydrates and 5.6 g of fiber.
Preparation of spelled – the previous day soak in water and keep overnight. Pour twice as much water as cereal into the bowl. Cook in a half-covered pan for up to 40 minutes. It can be made into dough or added to burgers, salads and soups.
You get a recipe for a tasty and healthy salad if you mix spelled with olive oil, vinegar, garlic, tomato, chives, parsley, onion and basil.
Green wheat (Frikeh) – this is an ancient type of wheat from the Middle East. This wheat is harvested early while the grain is still green. The grain is baked, dried and rubbed, which gives it a “smoky” taste and a specific texture. Keep in a tightly closed container.
Nutritional values - 100 grams of uncooked green wheat has 347 calories, 4.3 g of fat, 18.5 g of protein, 63.5 g of carbohydrates and 10.9 g of fiber.
Preparation of green wheat – follow the instructions on the package. The preparation and amount of liquid (water) depends on the whole grain or ground green wheat.
Recipe-Put a cup of cereal and 2 cups of boiling water in the pot. Let it cook lightly. Stir occasionally. Cook and stir for up to 15 minutes if using ground green wheat. For whole green wheat, cook and stir for about 45 minutes. Add the cereal prepared in this way to salads or soups. Season with fresh herbs.