First, oat cooking skills and selection
Oats have the following significant characteristics compared to other grains (grains):
First, oats have the highest calcium content of all grains (grains) (7.5 times more than refined white rice), and regular consumption can play a role in calcium supplementation.
Second, eating oats makes people easy to fill and long-lasting energy, which is the most ideal breakfast food. Oats are easy to cook, is a fast food, if the oats with egg and dairy products and vegetables, fruits and make breakfast, it can be deservedly called a balanced and sufficient delicious breakfast.
Third, the nutritional composition of oats has the effect of controlling blood sugar, blood lipids and beauty. Long-term consumption of oats, increase the intake of dietary fiber, can play a role in laxative, detoxification, induction of sleep and skin whitening and delicate.
Fourth, regular consumption of oats can improve sexual function. According to the physiological laws of the human body, the level of testosterone in adults will decrease with age, and oats just have the effect of prompting the body to release testosterone. Regular consumption of oats is also helpful for improving women's libido, especially for menopausal women, and oats should be consumed appropriately.
Although the methods of eating oats are equally diverse, the most basic and common method is to cook oats into oatmeal porridge alone or with rice, corn, millet, dates, red beans, sweet potatoes, etc. to cook a nutritional porridge with different flavors. The current fashionable oat cooking techniques and selections are summarized as follows:
1。 Oatmeal porridge (weight loss oatmeal porridge)
Ingredients: a pinch of oats, 1 egg (beaten into egg mixture for later), green leafy vegetables (cabbage, spinach, lettuce are available, cut into small pieces and set aside).
Preparation: (1) Bring a bowl of cold water to a boil and add the oats, stirring continuously until the oats gradually thicken; (2) slowly pour in the egg mixture and continue to stir in one direction; (3) When the porridge is opened again, add the cut vegetables and continue to stir; (4) Add a little salt, chicken essence, pepper and sesame oil to taste.
2。 Oatmeal polenta
Ingredients: 100 grams of oatmeal, 150 grams of cornmeal or 250 grams of soy milk or both, 30 grams of sugar or a little salt and chicken essence.
Preparation method: (1) wash the oats, put them in the pot, add 4 bowls of water to cook and flower; (2) stir the cold soy milk and corn flour and mix them into a paste; (3) slowly pour the corn soy milk paste into the cooked oat pot, stir constantly with a spoon, and boil; (4) turn to low heat and cook for 10 minutes, turn off the heat, and add the condiments.
3。 Milk apple cereal porridge
Ingredients: 3 tbsp oatmeal, 1/4 cup milk, 1/6 apple, 1/3 carrot.
Preparation: (1) Wash the apples and carrots and rub them with a cutting board; (2) Put the oatmeal and 1 tbsp of carrots into the pot, pour in milk and 1/4 cup of water and cook over low heat; (3) Bring to a boil and add 2 tbsp of polished apples until they are cooked.
4。 Sweet potato oats
Ingredients: sweet potato, oats, milk each appropriate amount.
Preparation method: (1) cook the sweet potato and peel it, add water to beat it into a puree; (2) boil the oats with water; (3) add the sweet potato puree and mix well, cook slightly; (4) add the appropriate amount of milk, stir well and serve.
5。 Pumpkin oatmeal porridge
Ingredients: 100 g pumpkin, 1/2 bowl of oats, 1/4 bowl of rice, a pinch of salt.
Preparation method: (1) wash and peel the pumpkin, cut into 1 cm cubes, wash the rice and oats and set aside; (2) bring the water to a boil, put in the pumpkin to boil, wait until the pumpkin is soft, then put the rice and oats and cook for 15 minutes, add a little salt.
2. Buckwheat cooking techniques and selections
Compared with other grains (grains), buckwheat has the following significant nutritional and medicinal properties:
First, buckwheat has a protective effect on cardiovascular and cerebrovascular diseases, and regular consumption is very beneficial for the prevention and treatment of hypertension, coronary heart disease, arteriosclerosis and dyslipidemia.
Second, buckwheat is good for the prevention and treatment of diabetes. Buckwheat contains chromium, an ideal hypoglycemic energy substance, which can enhance the activity of insulin, accelerate sugar metabolism, and promote the synthesis of fats and proteins.
Third, buckwheat has become the new darling of the modern scientific diet. In the past Chinese have always regarded buckwheat as a "secondary coarse grain", but now, not only are series of buckwheat foods widely available, such as noodles, cold powder, pastries, drinks, etc., but soba noodle restaurants have also entered the towns from the countryside in a beautiful way.
People also have a variety of ways to eat buckwheat, such as shelling buckwheat and directly firing buckwheat rice; grinding buckwheat into flour to make cakes, noodles, dumpling skins, cold powder, etc.; buckwheat can also be used as raw materials for cereals and candies; young leaves of buckwheat can be eaten as vegetables. The current fashionable buckwheat cooking techniques and selections are summarized as follows:
1。 Buckwheat cold powder
Preparation method: (1) put the soba noodles 1 ~ 1.5 kg, put the basin with water and constantly adjust to a uniform paste, filter with gauze, filter out the milky white pulp for use; (2) add 1500 to 2000 ml of water to the filtered juice, stir and then filter 1 time, called "cool powder water", put in another basin, specifically used to adjust the thickness of the cold powder; (3) put 500 grams of cool powder water in a thick bottom pot (preferably a pressure cooker), boil and add the first filtered white pulp, to stir while adding (to prevent the bottom or agglomeration), such as too thick, You can add an appropriate amount of cool powder water, and constantly stir (to prevent sandwiching), until the white pulp is added, add the pot lid, simmer for a while and then stir, and then add the lid to cook over low heat, so repeat several times, cook until the pot pulp is full of pot bubbles, you can get out of the pot, put in a large basin, after condensation, cut strips can be added spices to eat; (4) when eating, supplemented with leeks, coriander, vinegar, chili oil, chicken essence and salt or soy sauce.
2。 Stir in buckwheat cold powder
Ingredients: 1 piece of buckwheat cold powder, 200 grams of cabbage kimchi, 1 green onion, 3 pieces of garlic, 1 tbsp sesame seeds, 2 tbsp sesame oil, 1.5 tbsp soy sauce, 1 sheet of seaweed.
Preparation method: (1) cut buckwheat cold powder into 2 cm long, 7 mm thick strips; (2) cut cabbage kimchi into strips, chop green onion and garlic, fry seaweed and knead it; (3) put green onion, garlic, sesame seeds, and sesame oil in soy sauce or brine as condiments; (4) put kimchi and cold powder in a large bowl in order, add ingredients and mix well, and sprinkle seaweed in a bowl to make it.
3。 Fried mung bean buckwheat cake
Preparation method: (1) put 500 grams of mung bean noodles in a basin, add cold boiling water and stir into batter, wash the carrots, and rub them into thin wires; (2) mix the five-spice powder, fine salt and 500 grams of buckwheat noodles into the carrot shreds, mix well into the filling; (3) heat the pan with oil, put the iron circle mold, pour a little mung bean paste with a spoon, and then add the mixed buckwheat and carrot shredded filling, and then pour a little mung bean paste, after one side is fried yellow, turn over and fry the other side yellow.
4。 Soba pancakes
Preparation method: (1) 500 grams of buckwheat noodles, add 2 to 3 eggs, and a little soda and salt, and into a hard dough, and then add water, mix into a thick paste; (2) heat the pan, coat with oil, pour in the appropriate amount of batter, rotate the pot, so that the batter is evenly spread over the bottom of the pot, after a few minutes you can get out of the pot; (3) the shredded meat, mung bean sprouts and other spices stir-fried, rolled into the pancakes can be eaten.
5。 Buckwheat hot dumplings
Ingredients: buckwheat, lamb minced to taste, zucchini seasoning: salt, cooking wine, chicken essence, green onion and ginger minced, egg liquid, sesame oil, dry starch each a little.
Preparation method: (1) and noodles, the method is two: one is hot noodles; the other is cold water. Hot noodles do not need to add white noodles, water temperature control at 60 ~ 70 ° C is better; cold water and noodles should be added 1/3 ~ 1/2 of the white surface (increase viscosity). Such as hot noodles: mix the buckwheat noodles and flour thoroughly in the basin, put in 90% hot boiling water and stir with chopsticks and knead into a dough, add cold water to soft and cover with a damp cloth, and serve for 20 minutes. (2) Take a vessel and put in the minced lamb, minced onion and ginger, salt, cooking wine, sesame oil and mix well, wash the zucchini and remove the seeds, rub it into silk with a rubbing bed, slightly marinate with salt and squeeze out the water, put it into the lamb filling, add the appropriate amount of chicken essence and mix well into the filling to set aside. (3) Use starch as the noodles, pull the dough into a small agent, roll out the skin after pressing the flat, and wrap the lamb zucchini filling to make dumplings. (4) Cook in boiling water to eat, or steam in a steamer for 15 minutes, the taste is better.
6。 Korean buckwheat cold noodles
Ingredients: Whole lean beef, pear or apple, shredded egg, kimchi, pine nuts, fine buckwheat noodles, coriander, green onion, ginger, wine, star anise, salt, a pinch of pepper.
Preparation method: (1) After boiling the whole beef for 2 minutes, fish out and wash it; (2) cook the beef pieces in 40 minutes, and then cut into thin slices after cold; (3) filter the beef broth and let it cool (if there is a slick oil, it must be skimmed clean) and put it into a noodle bowl; (4) After the water is boiled, put in the thin noodles and cook, drain, and then rinse with cold boiling water and put it into the clear soup of the noodle bowl; (5) Put the shredded pickles, pear slices, egg skin shreds, beef slices, fried pine nuts and coriander segments on the bowl noodles to eat.
7。 Apple cereal porridge
Preparation: (1) Wash the apples and carrots and rub them with a cutting board; (2) Put the oatmeal and carrots into the pot, pour in the milk and 1/4 cup of water and cook over low heat; (3) Boil and then add the apples until they are cooked.
Thank you!
