Buckwheat is a source of high-quality complex carbohydrates, vegetable protein, B vitamins, as well as minerals such as magnesium, zinc, potassium and iron. It is naturally gluten-free, which makes it safe for people with celiac disease and gluten intolerance.
Health benefits of regular consumption of buckwheat:
- Support for the cardiovascular system – groats contain rutin and flavonoids – natural compounds that strengthen blood vessels and improve the elasticity of arteries. Additionally, magnesium has a relaxing effect on vascular smooth muscles and helps lower blood pressure.
- Stabilization of sugar levels – thanks to its low glycemic index (GI ~50) and high fiber content, buckwheat promotes stable blood glucose levels, which is important for people with insulin resistance, type 2 diabetes and people who are trying to lose weight.
- Weight loss support – dietary fiber affects the feeling of satiety, reduces snacking and supports appetite regulation. Groats fill you up for a long time and at the same time do not burden your digestive system.
In turn, dried tomatoes are a product in which the content of valuable ingredients increases with the drying process. This is where he particularly stands out lycopene – a strong antioxidant that protects cells, supports the prevention of heart disease and reduces the risk of some cancers.
:
- They contain potassiumwhich helps regulate blood pressure.
- They provide vitamins C and Eimportant for the immunity and health of the skin.
- Are rich in umami flavorwhich allows you to reduce salt and flavor enhancers in dishes.
Both buckwheat and dried tomatoes are perfect for both hot and cold dishes. These are ingredients that go well with vegetables, herbs, and protein sources – from plant (chickpeas, tofu) to animal (eggs, feta cheese, grilled poultry).
Examples of culinary applications:
- Salads full of fiber and antioxidants – with arugula, onion, olives, pumpkin seeds.
- Warm one-pot dishes – with root vegetables and Provençal herbs.
- Pastes and spreads for bread – with garlic and olive oil.
- Vegetarian cutlets or burgers – with carrots and spices.
It’s a quick dish that can be prepared in advance and taken to work, eaten for dinner or served as a healthy lunch. It has a low glycemic load and a beneficial nutritional profile.
Ingredients:
- a glass of cooked buckwheat (preferably unroasted),
- 6-8 dried tomatoes with olive oil,
- 1/2 red onion,
- 2 handfuls of fresh arugula,
- 2 tablespoons of pumpkin seeds (roasted),
- juice of 1/2 lemon,
- 2 tablespoons of olive oil,
- a teaspoon of Dijon mustard,
- salt, pepper, optional herbs (basil, thyme).
Execution:
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Cook the groats and leave to cool.
- Cut the tomatoes into strips, chop the onion into thin slices.
- Combine ingredients in a large bowl.
- Prepare a dressing from olive oil, lemon juice and mustard, season to taste.
- Mix the salad and set aside for a few minutes to let the flavors combine.
Tip: You can enrich the dish with a source of protein – e.g. feta cheese, cooked lentils or baked chicken.
Buckwheat groats with dried tomatoes an example of a meal that not only satisfies you, but supports the functioning of the entire body. It reduces the risk of glucose spikes after a meal, supports the regeneration of blood vessels, improves digestion and intestinal peristalsis, and provides energy without a sudden load on the digestive system.
Thanks to the simplicity of preparation and the possibility of modification, this dish can successfully become a permanent element of the menu in an anti-inflammatory, Mediterranean, vegetarian or reduction diet.
Source: Terazgotuje.pl
