Many people know that the use of semolina questionable: about 60% consists of starch and contains only 2% fiber. And although her vitamin and mineral composition is varied (B1 vitamins, B2, E, PP; potassium, calcium, magnesium, phosphorus, iron), substance concentration is lower than in other cereals.
What is it that is semolina, oddly enough, guess not all :). It is crushed wheat endosperm (floury kernel, in which the nutrients are concentrated), carefully freed from the shell and the embryo, resulting semolina has a high nutritional value and is characterized by excellent digestibility. Good or bad - definitely not undertake to argue (for someone like), but it is clear that the use of semolina questionable for people who are overweight, and diabetes.
Refrain from the use of semolina and is for those who suffer gluten intolerance (Aka - wheat protein, gluten), but such people in the world, it is estimated no more than 1%.
Nevertheless, many doctors argue that the benefits in the ladle still there. Firstly, it quickly cooked, so retains nutrients in the cooking process. Secondly, semolina - the only cereal that is digested in the lower intestine, so use semolina undeniable when diseases of the stomach (gastritis, ulcers, etc.), as well as in rehabilitation therapy after diseases and operations (especially important when weight gain). But everything is good in moderation: give preference to only this product in your diet is not necessary.
As for the taste of semolina, it is a matter of course, subjective. Some people like it, some do not, but someone just imagine it can not do without the hateful lumps. As for me, the natural taste and texture of semolina quite pleasant. At your discretion, boiled in water, it can be a dietary product or have a mild creamy taste when cooked with milk or with the addition of oil.
As a child I remember her kindergarten integral part of the diet (eating house rarely), aversion to it is not felt, but the main thing that turns me off - it is the presence of a jam or sugar heap in it.
Of course, I did not call you to love porridge, but I want to share a few ways to do it is certainly useful (ie enrich the fiber, beneficial fats, etc.). And if you like semolina, then such a mess certainly can include in your diet if you want without unnecessary fears.
To make the proverbial porridge useful, first we need to understand that being a simple carbohydrate, such product shall be of little use, therefore, "to bring" benefits - means enriched cereal coarse fiber. My favorite way - add during cooking 2-3 teaspoons (per serving) coconut flourThat is to 40% consists of fat and is rich in beneficial fats (14%), vitamins and micronutrients, easily digestible vegetable protein (20%).
The consistency of coconut flour is almost no different from the consistency of semolina. Ideally, this porridge should be cooked like this: for a glass (or a little more) of milk or water, I usually take 3 tablespoons of manga and a couple of teaspoons of coconut flour, previously dry ingredients are mixed. I put the saucepan with milk / water on the fire and, giving a little heat, I begin to pour in the dry mixture with a thin trickle, while stirring constantly with a whisk. So in semolina, there will never be lumps. I cook on the slowest fire for about 5 minutes, then turn it off and let it brew for another 5-7. Salt can be added to taste (sugar, of course, I do not recommend, and why, because the light aroma of coconut will add a pleasant sweet taste to the porridge). The use of semolina porridge in a particular case is great, since its glycemic index decreased (due to the "averaging": after all, the glycemic index of coconut flour is 35), and vitamin and mineral composition has become much richer.
Of course, you can add ready-made porridge and a spoon or two of conventional bran (or half a spoon psyllium — *Read more about what is psyllium*), Which also enrich the end product fiber, but because with coconut flour is still as delicious!
By the same principle, I sometimes add in the semolina and linen porridge or, say, cedar flour (Pre-mixing dry ingredients). Flax cereal / flour, in addition to fiber and vegetable protein, is one of the richest sources lignansBelonging to the class of phytoestrogens, i.e. substances of plant origin that exhibit estrogen-like activity in the human body (able to exert a curative effect on the different stages of carcinogenesis, disrupting the growth of cancer cells). There is evidence that flax seed lignans can be used as antiallergen. In addition, they have a powerful antioxidant effect. Based on this property of its use in the treatment of atherosclerosis and coronary heart failure.
So, add to your porridge just 1-2 teaspoons flour such as good you will bring! The only non-essential minus - the color of the finished product will be slightly darker than usual.
Another little trick - adding to the porridge vegetable oil instead of a small amount of butter (For example, sea buckthorn, cedar or walnut oil, hazelnut). Such a process will also help to lower the overall glycemic index and slow the absorption of sugars from the intestine (thus slowing the digestion process).
One can add to the porridge a little protein (Boiled egg, a little cheese, cheesecake), it also slow rise in blood glucoseThus again reducing the overall glycemic index food.
Finally, probably the most simple - it add fresh berries or fruit in the finished porridge. Perfect blueberries (GI = 25), raspberries (GI = 30), strawberries (GI = 40), green apple (GI = 25).
Yes, any raw nuts and seeds will also increase the useful properties of oatmeal, but do not forget about their calorie content, as well as a pre-soak in water (in order to "reveal" the beneficial properties).
That's how many ways to do ordinary semolina useful and undoubtedly delicious. And if you include it in your diet at least occasionally, try these tricks, then use semolina is undeniable!
PS Simple and healthy dessert made of semolina, which will surprise you and enjoy the children - Semolina pudding with pears.