In addition to its basic function of satisfying hunger, staple food also provides rich nutrition. So, how can we make ordinary "grains" more nutritious and interesting? You might want to consider the experts' recommendations.
Millet Porridge, Golden Porridge
Millet porridge has long been known as "golden porridge." For the elderly, the sick, and postpartum women, millet is the most ideal nourishing food. Since millet does not require refining, it retains many vitamins and minerals. Its protein, fat, and calcium content are higher than that of rice. Carotene, which is not found in most grains, is present in millet at 0.12 milligrams per 100 grams. The content of Vitamin B1 in millet ranks first among all grains, and the iron content in an equal weight of millet is twice that of rice, which is beneficial for postpartum women to nourish yin and blood.
Millet is not only nutritionally comprehensive and rich but also has the effect of nourishing the stomach. Traditional Chinese medicine believes that millet is sweet and salty in taste, cool in nature, and enters the kidney, spleen, and meridians. The "Compendium of Materia Medica" records that millet "treats nausea and hot dysentery, eaten as porridge, it benefits the dantian, replenishes deficiency, and opens the stomach and intestines." Therefore, it is very beneficial for the elderly who are weak, sick, and have insufficient qi and blood, or a weak spleen and stomach. No wonder Jiang Liangdu, a professor of internal medicine at the Dongzhimen Hospital of Beijing University of Chinese Medicine, bluntly stated: "Millet is the most nourishing."
Jiang Liangdu pointed out that although millet porridge is an excellent way to prepare it, following the principle of eating a variety of grains, one can add ingredients like potatoes, sweet potatoes, red dates, lotus seeds, and lilies to the porridge to balance its nutrition. Additionally, because porridge is easily absorbed, it can cause blood sugar to rise rapidly, so people with diabetes need to be cautious when drinking it.
Rice with Beans and Sweet Potatoes for Better Nutrient Absorption
Tired of plain white rice? Why not add some color to it? Red beans, black-purple rice, orange carrots... as long as you mix them in, you can get both nutrition and an appealing appearance.
Liu Fangcheng, a senior engineer at the Beijing Food Science Society, told reporters from the *Life Times* that compared to millet, black rice, and corn, rice contains lower levels of Vitamin B1, B2, and minerals such as calcium, iron, and zinc. If coarse grains, beans, or nuts are added, the nutritional value of the rice will be greatly improved. Moreover, since amino acids from protein breakdown vary in different grains, mixing rice with beans can have a complementary amino acid effect, improving its nutritional utilization.
Liu Fangcheng suggests adding various beans to the rice, such as red beans and peas. Red bean rice, in particular, is very popular in Japan for its good texture and rich nutrition. Combining grains with sweet potatoes is a classic method; mixing rice with sweet potatoes or taro can increase dietary fiber and Vitamin C, slowing down the digestion of starch. Two-grain rice is also a great mixed option. Whether you cook millet with rice or black rice with rice, it can offer a new taste for those tired of white rice. Of course, adding orange carrots and yellow corn kernels not only makes the dish visually appealing but also provides vitamins and antioxidant components like carotenoids, which are especially beneficial for preventing eye aging.
Finally, Liu Fangcheng specifically emphasized that when eating grains, one should choose whole grains that have only had their husks removed and not been over-processed, otherwise, the nutritional value will be significantly reduced.
The Misconception That Flour Causes Weight Gain; It Can Also Relieve Stress and Fatigue
It is often said that "the land shapes the people," so when trying to explain why people in the south are generally more petite and those in the north are sturdier, many simply attribute it to "because steamed buns make people gain weight more easily than rice." Jiang Liangdu stated that this is not the case. Comparing the calories produced from flour and rice reveals that the difference is minimal.
In addition, flour has advantages over rice. Foreign studies have shown that steamed buns contain much more selenium and glutathione than rice. These substances have anti-lipid peroxidation effects and can relieve psychological and physical stress. Furthermore, calcium is a natural stress reliever, and buns contain much more calcium than rice.
However, refined white flour cannot escape the drawback of being nutritionally simple. Liu Fangcheng recommends mixing refined white flour with soybean flour to make steamed buns or rice cakes, with flour accounting for 60%-70%. This not only ensures a good texture but also improves nutrition. Making stuffed foods like buns and dumplings can better reflect the advantages of a balanced diet.
Fan Zhihong, an associate professor at the College of Food Science at China Agricultural University, recommends that for any flour-based food, milk can be used instead of water to knead the dough, or milk powder can be added directly. Milk protein can strengthen the dough's gluten, resulting in noodles that don't break easily, elastic buns, dumplings that don't burst, and fluffier bread. In fermented foods, the large amount of B vitamins and amino acids in milk provide ample nutrition for the yeast, leading to better fermentation, a more expanded dough, and a richer aroma.
Job's Tears Relieves Pain and Lowers Blood Pressure
After eating rice, millet, and even black rice, are you looking for a new flavor? Feng Baili recommends that the elderly and the sick can eat Job's tears, which has an auxiliary therapeutic effect on hypertension.
Job's tears, also known as coix seed, is a type of minor grain. It is rich in mineral elements, especially essential trace elements like iron, zinc, and manganese, and has excellent health benefits. Furthermore, coixenol in Job's tears has antipyretic, analgesic, and blood pressure-lowering effects. Coix seed oil has an excitatory effect on the respiratory and cardiac systems at low concentrations and an inhibitory effect at high concentrations, which can significantly expand pulmonary blood vessels and improve blood circulation in the lungs. According to traditional Chinese medicine, Job's tears is cold in nature and enters the spleen, lung, and kidney meridians, with the functions of strengthening the spleen, tonifying the lung, clearing heat, and promoting diuresis. Therefore, the "Qimin Si Shu" once noted, "Job's benefits the heart and spleen, especially suitable for the elderly, sick, pregnant, and postpartum women. When cooked with glutinous rice into a porridge, the taste is exceptionally beautiful."
Feng Baili suggests that the elderly, sick, and pregnant/postpartum women can cook Job's tears with glutinous rice to make porridge. If you prefer flour-based foods, you can buy Job's tears and barley flour to make noodles or buns. For those who want convenience, eating processed foods like Job's tears cookies can also provide certain health benefits.
Buckwheat Paired with Lamb
Compared to the flour we usually eat, things made from buckwheat flour often feel less chewy. However, this "drawback" comes with a corresponding "advantage": the nutritional value of buckwheat is on a much higher level than wheat or rice.
Buckwheat contains richer protein and starch than rice and wheat, and its fat content is second only to oats and corn. The magnesium, potassium, iron, and copper in buckwheat are 2-3 times higher than in rice and wheat. Additionally, buckwheat contains other nutrients not found or found in small amounts in other grains, such as citric acid, oxalic acid, and malic acid. It is particularly rich in selenium, a nutrient scarce in other grains, which has anti-cancer properties.
Feng Baili says that buckwheat dishes are often eaten with lamb. Because buckwheat is cold in nature and lamb is hot, using lamb for the soup can create a balance of cold and heat, making it delicious and less likely to cause gastrointestinal discomfort. However, people with a cold stomach should avoid eating buckwheat. Since buckwheat lacks extensibility and elasticity, it cannot be rolled into noodles, steamed into buns, or baked into cakes. Therefore, it is recommended to add 20%-30% wheat flour to buckwheat flour to increase its elasticity. Also, a certain amount of buckwheat can be added when cooking rice or millet, or buckwheat flakes can be mixed with milk. Buckwheat flour, wheat flour, soybeans, and sesame can also be processed into a roasted flour, which can be consumed daily with hot water. Persistence will surely bring benefits.