Quinoa, amaranth & amp; Co: So healthy is pseudo cereal
Products with amaranth, buckwheat and quinoa are becoming increasingly popular. But what does it consist called pseudo cereal, and why it is so healthy? Nutrition scientist Inga Pfannebecker clarifies
Pseudo grain - what is it?
Pseudo cereal grains are similar to a real grains in appearance, composition and use, botanical but belong to other plant families. Quinoa, for example, is a Gänsefußgewächs, Canihua and amaranth are amaranthaceae, and buckwheat a Knöterichgewächs.
How healthy is pseudo cereal anyway?
Pseudo cereals contain the power combination of high-quality protein, high-quality carbohydrates and fiber, healthy essential fatty acids, neuro-enhancing B vitamins and minerals like iron, magnesium, potassium and calcium. They also provide healthy fatty acids and are gluten free. It is best to them every day, alternating or in combination with "real" incorporate whole grains in the diet.
How to use pseudo cereal in the kitchen?
Since pseudo cereal does not contain gluten (gluten), it is suitable for baking only mixed with "real" Cereals such as wheat or rye. With pseudo cereal alone you get into being no kneaders and malleable dough.
Amaranth tastes popped into cereal or cereal bars. ground to flour it is suitable for pastries (mixed with gluten flour), cooked as spicy leaflet or for salads. The Pops can be readily make itself: simply heat covered in a dry frying pan grains until it stops popping.
Nutritional information: about 370 kcal; 16 g E, 9 g fat, 57 g carbohydrates *, also rich in B-vitamins and minerals, V.A. Magnesium, iron and calcium
quinoa as rice eaten as grain side dish, or as an insert in soups and stews. It is also suitable for salads, casseroles, savory or sweet pastries or desserts. It is important that it is washed before cooking and cooked with plenty of water, so that the saponins (bitters) contained be rinsed. This can lead to incompatibilities particularly in young children.
Nutritional information: about 350 kcal; 15 g E, 5 g fat, 59 g KH *, also B vitamins, iron, zinc, magnesium, and saponins, phytochemicals that regulate fat metabolism and ensure that less cholesterol is taken up
buckwheat tastes slightly nutty, and is suitable for roasted cereal, yogurt, cottage cheese or fruit salads, cooked (as sweet or savory grits"Kasha") Or as a side dish, in soups, for patties, ground for cooking pancakes (Pancake) or - mixed with gluten flour - for baking sweet and savory biscuits.
Nutritional information: about 340 kcal; 10 g E, 2 g fat, 70 g carbohydrates *, as well as vitamin E, B vitamins, potassium, calcium, iron, magnesium, highest biological value of all pseudo cereals, plus: rich in silica, which makes for beautiful skin and hair.
Canihua grains have a nutty chocolate flavor which is especially attractive when the grains are roasted before use. You can cook a whole to a pulp, ground to be used as a meal replacement, for example, for waffle batter or baking, and serve as cocoa replacement in dairy. Popped for cereal or as a snack.
Nutritional information: about 380 kcal; 15 g E, 8 g fat, 56 g carbohydrates *, also minerals such as iron and zinc, B-vitamins, folic acid and polyunsaturated fatty acids.
For whom is a diet suitable with pseudo cereals special?
Actually, it is suitable for all people who want to eat consciously and fully satisfying. The high content of high-quality vegetable protein with essential protein building materials (amino acids) and the minerals iron and Caliium makes them a very good supplement on the menu for vegetarians and vegans, but also for active people who want to build muscle or get. In addition, all pseudo cereals are gluten-free, and are therefore particularly suitable for people who suffer from celiac disease.
* All figures relate to 100 g
|Our expert Inga Pfannebecker is a graduate nutrition scientist and a freelance food journalist about anything that has to do with nutrition, food and drink.|
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