Search
Language
10 unconventional recipes for meals with whole grains
Table of Contents
1. The characteristics of groats
Groats are a significant component of a healthy diet and play a crucial role in preventing various diseases, including colon cancer, hypercholesterolemia, type 2 diabetes, and many others associated with inadequate nutrition. Despite their numerous health benefits, groats remain relatively rare on Polish tables. According to GUS data from 2007, the average consumption of groats was 170 g/month, but it fell to 130 g (in 2013) and 140 g/month (in 2014) in subsequent years. The highest consumption of groats was observed among retirees, while the lowest was among working people (on average only 220 g vs. 110 g per month). In 2019, the average monthly consumption of groats still showed a downward trend and amounted to only 110 g per person (even in the group of retirees, it fell from 220 g to 170 g). This situation may be related to a lack of knowledge about the health benefits of groats and a lack of creative recipes for dishes with groats in Polish cuisine. Here are 10 suggestions for quick and delicious dishes with groats.2. Fried Buckwheat Groats with Mushrooms
This is an ideal dish for lunch, which can be taken in a suitable lunchbox or served for a warm dinner. It is a quick and seasonal dish that uses fresh forest mushrooms. Outside of the season, you can choose button mushrooms or oyster mushrooms, which are available all year round. Ingredients: - buckwheat groats (70 g), - chicken (100 g), - mushrooms (100 g), - onion (30 g), - olive oil (10 g), - fresh garlic, fresh parsley, salt and pepper to taste. Preparation: 1. Cook the buckwheat with two cups of water on low heat under a lid for 10 minutes (do not stir). 2. While cooking the buckwheat, fry the mushrooms and onion in olive oil until they are golden brown. 3. Transfer the cooked buckwheat to the pan with the mushrooms and fry everything together for a few minutes, seasoning with salt and pepper. Finally, sprinkle the dish with parsley. 4. You can optionally drizzle the dish with soy sauce to bring out the umami flavor. Note: The finished dish can be stored in an airtight container in the refrigerator for up to 4 days. Make a larger quantity and save time.3. A meal of barley with peaches and raspberries
This is a warm, seasonal meal in which the sweet, ripe peach plays the main role. Outside the season, you can choose a peach in a light compote or replace it with other fruits such as plums, bananas, or more fresh or frozen raspberries. Ingredients: 60 g barley, 100 ml cow's milk, 120 g peach, 80 g raspberries, 5 g erythritol, vanilla extract for flavor. Preparation: 1. Cook the barley. Pour a cup of barley with two cups of cold water and cook it on low heat for 8-10 minutes (do not stir). 2. Wash and cut the peach. Raspberries leave whole. 3. Add erythritol, a few drops of vanilla extract, and milk to the hot barley. Mix well and let it sit under a cover for an additional 10 minutes, until the barley absorbs most of the liquid. 4. Sprinkle the jaglanka with the prepared fruits. You can also add your favorite nuts, 2 chocolate squares, any nut butter, or ground sesame seeds to get an extra portion of energy.4. Tabbouleh differently
Inspired by Middle Eastern cuisine, a dish that lovers of Arabic cooking are certain to appreciate. It is based on bulgur (or cracked wheat grains) and an abundance of parsley. This refreshing delicacy is worth discovering. Ingredients: - bulgur 40 g, - lemon juice 10-20 g, - olive oil 10-20 g, - pomegranate seeds 60 g, - cucumber 100 g, - feta cheese 30 g, - parsley a large handful, - mint or basil leaves a large handful, - chives a few thin stems, - salt, pepper, cumin to taste. Preparation: 1. Cook the bulgur: measure out the bulgur, cover it with twice the amount of cold water, and simmer on a low heat for 10 minutes under a lid (do not stir). Let it cool or use bulgur left over from other dishes. 2. Meanwhile, wash and finely chop the mint or basil leaves, parsley, and chives, and place them in a larger bowl. Sprinkle with lemon juice and olive oil. Wash and finely dice the cucumber, remove the skin and white membrane from the pomegranate, and crumble or dice the cheese. 3. Transfer the cooled bulgur to the bowl, and finally add the cucumber, pomegranate, and cheese. Season with salt and pepper. Optionally, add a pinch of cumin for a more Middle Eastern flavor. Gently mix the ingredients. Tip: To prepare this salad even faster, use couscous instead of bulgur. It does not need to be cooked and cools quickly. Most fresh vegetables go well in this salad, so feel free to find your favorite flavor combinations.5. The delightful sweet walnut bun
This recipe is a filling autumn-winter dish that may remind you of Christmas kutia, but it's a lighter and healthier version. Pęczak requires the longest cooking time of all grains, about 15-20 minutes. If we've gone to all that effort, we can prepare a larger amount. Comfortable and packed in a container, it's best to keep it in the fridge for a few days. The ingredients are: 50 g of buckwheat, 20 g of walnuts, 10 g of honey, 20 g of poppy seeds, 10 g of raisins, 30% cream, 30 g, orange zest to taste. Preparation: 1. Cook the buckwheat for 15-20 minutes, 2.5 cups of water per cup of buckwheat. Also add washed poppy seeds and a pinch of salt. 2. Meanwhile, chop and roast the walnuts. Soak the raisins in hot water and set aside. 3. Let the buckwheat with poppy seeds cool, transfer to a bowl, add honey, walnuts, orange zest, drained chopped raisins and cream. Mix everything and chill in the fridge, best overnight. Tip: Instead of poppy seeds, honey, orange zest, and raisins, you can use leftover ready-made poppy seed filling from a can.6. This is a Greek cheese delicacy
Extremely simple dish to prepare!Step 1 Select your beloved salad based on leaves and vegetables.Step 2 Situate it on the cooled buckwheat groats remaining from the previous evening's meal.7. Compote with spicy spinach, dried tomatoes, and chorizo
This particularly spicy recipe may attract lovers of flavorful dishes. The addition of marinated jalapeño pepper adds intense flavor to the dish, but can be omitted. If we need more energy, avocado is a great option. Ingredients: Komos (70 g), spinach (100 g), dried tomatoes in 30 g oil, chorizo (40 g), jalapeño pepper (5-10 g), garlic (to taste). Preparation: 1. Cook the grain in a separate pot: use two measures of cold water per measure of grain and cook it on low heat under a lid for 8-10 minutes (do not stir). 2. Fry diced chorizo in the pan, you can use a tablespoon of oil from the dried tomatoes. When it browns, add chopped tomatoes, garlic, jalapeño, and spinach. 3. Fry until the spinach loses volume. Add the cooked komos to the pan, fry together and season to taste.8. A small bowl of manna with a roasted plum
This is an autumnal warming dish, a great dessert for cold or a perfect warming dinner. Adding cinnamon brings back the warm Christmas feeling. The plum can be replaced with an apple to make it taste like a sauerkraut. Ingredients: – 25 g of manna, – 250 g of milk, – 200 g of plums, – 10 g of butter, – 5-10 g of erythritol, – cinnamon to taste. Preparation: 1. Pour the milk into a pan, add manna and erythritol and mix well. Cook over low heat and stir frequently. 2. Pit the plums, remove the pits, cut them into smaller pieces and fry them in a separate pan in butter (add water if necessary) and cook until soft with erythritol and cinnamon. 3. Pour the cooked manna into a bowl, let it cool down and serve it warm. Top with the plums with the aromatic sauce.9. Couscous with Gorgonzola, Sunflower Seeds, Broccoli and Garlic
Perfect for blue cheese and sophisticated flavour enthusiasts. Ingredients: – 60 g of couscous, – 40 g of gorgonzola, – 15 g of sunflower seeds, – 60 g of cocktail tomatoes, – 100 g of broccoli, – 10 g of olive oil, – garlic, pepper, salt, balsamic vinegar to taste. Preparation: 1. Pour boiling water over the couscous and let it swell. 2. Cook the broccoli florets for 3-5 minutes in boiling water, then rinse with cold water. 3. Wash the tomatoes and cut them in half. 4. Prepare a sauce from garlic and oil, season it with salt, pepper, and optionally a tablespoon of balsamic vinegar. 5. Roast the sunflower seeds in a pan. 6. Place the couscous on a plate, sprinkle with broccoli and tomatoes, add gorgonzola and sunflower seeds. Pour the sauce over the dish.10. Baked barley with BBQ sauce
One of the few meat suggestions in this setup. If you don't eat meat, try a version with smoked tofu or soybean granules. Ingredients: 100g of barley casing, 100g of minced breastmeat, 50g of eggs, 50g of onion, 100g of cabbage, 10g of vegetable oil, 30g of BBQ sauce, 100g flavored tomatoes, smoked paprika, pepper, salt. Method: 1. Cook the barley casing by covering it with two cups of cold water and simmering for 10 minutes on low heat. 2. Fry the chopped onion in oil in a larger pot. 3. Finely chop the cabbage and add it to the onion. Season with salt and pepper. 4. Mix the cooled barley casing with the vegetables, raw eggs, and meat. Season with salt and pepper. 5. Form flat meatballs from the mixture and arrange them in a heat-resistant dish. 6. Mix the BBQ sauce with the crushed tomatoes and pour over the meatballs. Cover and bake at 180°C for about 45 minutes. Tip: You don't have to form meatballs – you can put the mixture in a heat-resistant dish and pour the sauce over everything.11. A bowl of bulgur, pumpkin, garlic, and walnuts
An unexpected combination of flavors that may surprise many people. This dish is exclusively prepared with seasonal autumn products. Required ingredients: 60 g bulgur, 150 g pumpkin, 20 g walnuts, 10 g olive oil, garlic, sweet pepper, salt, and pepper to taste. Preparation: 1. Cook bulgur: one cup of bulgur with two cups of cold water, simmer on low heat under a lid for 8-10 minutes (do not stir). 2. Cut the pumpkin into smaller pieces and place on a baking sheet lined with parchment paper. 3. Then, pour olive oil, garlic, paprika, salt, and pepper over the pumpkin. Bake until soft (about 20 minutes) at 180°C. Toast walnuts in a pan and then chop. 4. Mix the cooked bulgur with the pumpkin pieces, season to taste with salt and pepper, if necessary. Sprinkle with chopped walnuts.
