Whole Grains + Red/Green Beans

Red/Green  Beans

Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to thirteen grams of fiber. Beans are also high in protein, complex carbohydrates and iron.

Recipe

1.            Wash and drain the whole grains. (1 ½ cup)

2.            Soak beans (1 ½ cup) with warm water for ½ hour.

3.            Add whole grains, soaked beans and 1300 cc of water into the electric cooking pot.

3.            Set the timer to 30 minutes.

4.            Sugar and milk can be added for taste.

Whole Grains + Fresh Fruits

Fruits

Fruits are generally high in fiber, water, vitamin C and sugars. They are the good source of vitamin C. Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

Recipe

1.            Wash and drain the whole grains. (1 ½ cup)

2.            Add whole grains and 1300 cc of water into the electric cooking pot.

3.            Set the timer to 30 minutes.

4.            Chop the fresh fruits into pieces.

5.            Mix the fresh fruits and whole grains soup and ready for serving.

Whole Grains + Nuts + Seeds

Almonds, walnuts, cashews, Brazil nuts, hazel nuts and ground nuts are good sources of vitamins E and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium. Several studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease. Since then many clinical trials have found that consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations.

Sunflower seeds are rich in linoleic acid (fatty acid) and also an excellent source of dietary fiber, some amino acids , Vitamin E, B Vitamins (B1 , B5 or pantothenic acid), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. Additionally, they are rich in cholesterol-lowering phytosterols.

Recipe

1.            Chop mixed nuts into smaller pieces. (300 g)

2.            Wash and drain the whole grain. (1 ½ cup)

3.            Add mixed nuts, seeds, whole grains and 1300 cc of water into the electric cooking pot.

5.            Set the timer to 30 minutes.

Whole Grain and Mushroom Soup

Mushroom

Safe and edible fresh mushroom can be bought from supermarket. Mushrooms are a good source of B vitamins (B1, B2, B3, & B5) and the essential minerals, selenium, copper and potassium.  It provides flavour and fragrance to the soup. A little bit of pepper and salt can be added to enhance the taste.

Recipe

- 1.5 cup whole grain, 100g fresh mushrooms (5-6 pieces), 1/2 potato, 1/2 onion, 1300 ml water.
- Cut mushroom, potato and onion into pieces.
- Mix the ingredients and water in the cooking pot.
- Set the timer to 30 minutes.
- 2 tsp light soy sauce, 2 tsp salt, 1 tsp sugar and little bit of peper to be added according to preference.

Whole Grain, Pumpkin & Sweet Corn

Pumpkin

The nutrients found in pumpkin are vitamin A, C and both alpha and beta carotene, the latter of which generates vitamin A in the body. Vitamin A is a vitamin that is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal, that is absolutely necessary for both low-light and colour vision.

Sweet Corn

Sweet corns are rich in Vitamin B, C, iron, magnesium and potassium. Cooked sweet corn has significant antioxidant activity, which has been suggested to reduce the chance of heart disease and cancer.  Cooked sweet corn also releases increased levels of ferulic acid, which provides health benefits, such as battling cancer.

Flavour

Pumpkin and sweet corn are chosen to add some combined flavour and nutrition to the multi grain soup. (Brown rice, millet and other whole grain) Fresh milk or honey can be added according to preference.

Recipe

1.       Cut and slice pumpkin into thin slices for easier cooking. (1/4)

2.       Slice and remove the corn seeds. (1)

3.       Wash the whole grain. (1 ½ cup)

4.       Add pumpkin slices, corn seeds, whole grain and 1300 cc of water into the electric cooking pot. (with heater & grinder)

5.    Set the cooking time to 30 minutes. (Green button)

Mixe Brown Rice, Millet with other types of whole grain

Other types of whole grain rice can be easily get from Oriental grocery shop. It would be better if the organic grown whole grain can be obtained.

Millet

Millet, as many other whole grains, has an exceptional nutrition value. It is very rich in elements manganese, phosphorus, and magnesium. It is also very reach in protein, B-complex vitamins (including niacin, thiamine). In addition, millet contains many important minerals like zinc, iron, and iodine, and some very important amino-acids such as methionine and lecithin.

The millet seeds also contain phyto-chemicals, including Phytic acid, which (as some believe) can help in lowering cholesterol, and Phytate, which may be associated with reduced cancer risk.

As mentined before, millet contains magnesium which in some studies showed benefits in reducing  frequency of migrain attacks, lower blood pressure, and provide benefits to a heart. Just one cup of cooked millet provides almost quater of daily magnesium value.

Because millet is a whole grain and so rich in useful nutrients it can be part of healthy diet, to help balance weigh, keep cholesterol level under control and help to maintain good digestive health.

Brown Rice

Brown rice is unmilled or partly milled rice. It is more nutritious than white rice, but goes rancid more quickly because the germ—which is removed to make white rice. Brown rice and white rice have similar number of calories, carbohydrates, and protein. The main differences between the two forms of rice lie in processing and nutritional content.

Brown rice rich in vitamin B1 (Thiamine) helps to prevent the disease beriberi. A nervous system ailment caused by B1 (Thiamine) deficiency. Thiamine is involved in the breakdown of energy molecules such as glucose and is also found on the membranes of neurons. Symptoms of beriberi include severe lethargy and fatigue, together with complications affecting the cardiovascular, nervous, muscular, and gastrointestinal systems.

With the regular consumption of brown rice, I can feel that I am more energetic and less easily to get tired, especially on my legs.

Journey Start

I would like to share my experience on the journey in search of healthy cooking, ingredients, recipes and the benefits. I will kick start with the different types of whole grain rice, it nutrition value, recipes and pictures on my following posts. I hope you enjoy and joining me on the way to healthy cooking.