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HEALTHY MIXED GRAIN LUNCH BOWL WITH SPROUTS

Here I am sharing another very easy healthy lunch recipe. My goal is to share some lunch ideas I usually make for myself, when I don’t have much time and still want to eat healthy and nutritious food.

Recently I’ve started to experiment a bit and came upon the idea, why not make a dish were I mix a few grains I like and see if it works. I decided to mix rice, buckwheat and millet because, to be honest, I always have them in my storage. When you try this for yourself, the one thing you should consider is the cooking time of grains. Those three grains I’ve used have same cooking time , which meant I could throw them in togehter and leave them in a boiling water for 20 minutes.

YOU WILL NEED:

  • 1/3 cup of buckwheat
  • 1/3 cup of rice
  • 1/3 cup of millet
  • zucchini
  • some peppers (yellow, red, whatever you like…)
  • sprouts
  • 1/2 lemon
  • soy sauce
  • some herbs of your choice
  • olive oil

PREPARATION:

1.Put all three grains in one cup and throw them in a boiling water, add some salt and leave them cook for cca. 20 minutes.

2.In the meanitme, you can slice the veggies and throw them in another pan and let them fry for 5 minutes. Add some salt, garlic and other condimets you like. I usually add a mix of mediterranean herbs and a bit of black pepper as well.

3. When veggies and grains are ready to eat, put them together in bowl, add sprouts (well washed). This time I have used radish sprouts, because they add some extra taste to the dish. I like their typical a bit spicy flavour, but you can easily replace them with other sprouts of your choice.

4. Sprinkle some lemon juice on top and add a bit of soy sauce. You can do some extra seasoning in case you like intense tastes, like I do. I also added some extra garlic and sprinkled olive oil.

Again, this might be just an idea for you to make something similar, maybe try with different veggies, add vingear, some different oils etc. Bowls like this one, are very easy to improvise and experiment with.

I make a lot of “that kind” of dishes and just improvise as I cook. The ingredients mostly differ according to my current fridge supplies haha.

NUTRITION FACTS AND HEALTH BENEFITS:

Buckwheat is mostly carbs, but contains no sugar. It also contains decent amounts of protein and fiber, so overall it is a nicely balanced food. It is very rich in minerals like magnesium ( essential for normal body function and mucle contraction), phosphorus (essential role in growth, body tissue maintenance) iron ( essential for normal oxigen-carrying capacity) and manganese ( antioxidant and metabolic function).

Millet is rich in fiber, which has a good impact on your digestion. It is very rich in minerals like copper, phosphorus, manganese and magnesium. Buckwheat and millet have similar nutrition composition, although buckwheat is a bit richer in protein.

Radish sprouts on the other hand are rich with vitamins which complements well with grains that are rich in minerals. They contain high amouns of B-complex vitamins. It also contains glucosinolates, which are compounds that have strong anti-inflammatory effect. Potentially they can reduce risk of cancer, but it is a bit more complicated than that, because first they need to be converted into more active compounds.

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