Porridge

Groats for the body: they protect it from numerous diseases. These grain-based dishes are pleasant in taste, affordable, and rich in energy, fats, proteins, carbohydrates, vitamins, and micro- and macroelements. In addition, they provide valuable plant-based fiber. Thanks to their adsorptive properties, these fibers retain toxic compounds on their surface (such as heavy metal salts and radionuclides that enter from outside, or cholesterol and bile acids that accumulate inside due to metabolic disorders or improper nutrition) — and remove them from the body. Plant fibers also promote better digestion and more complete absorption of nutrients.

Make it a habit to start every morning with this super-healthy food.

A Grain from Greece

Buckwheat was indeed brought to us from the Mediterranean region and quickly became one of the most beloved cereals. Buckwheat is easy and quick to cook — and a single bowl of fluffy porridge is enough to feel full. Moreover, nutritionists recommend including buckwoven dishes in the diet for people suffering from anemia or liver diseases, thanks to its iron content and B-group vitamins: B2, B6, PP, Rutin (vitamin P).

The more grains are processed and crushed, the fewer vitamins remain. For example, buckwheat flour contains one-third less protein and calcium than whole buckwheat groats, and contains no potassium or magnesium at all. Also, porridge made from flour lacks visual appeal and appetizing texture.

For Cardiovascular Health

Buckwheat with Eggplant

Serves 3–4: 250–300 g buckwheat groats, 100–150 g eggplants, 3–4 eggs, 3–4 onions, 3–4 tbsp butter, 6–8 baked apples, salt to taste.

Rinse the buckwheat and cook it in salted water. Chop hard-boiled eggs and mix with stewed eggplant and fried onion. Add mixture to the cooked buckwheat, stir well, cover and bake for 2 hours (preferably in ceramic cookware). Serve with baked apples.

Improving Digestion

Millet porridge is rich in trace elements like copper, manganese, nickel, and zinc. It's especially beneficial for those suffering from anemia. Millet is particularly delicious when combined with pumpkin.

Serves 2–3: 1 cup millet, 3 cups milk, 0.5 kg pumpkin, 1 tsp honey, sugar and vanilla sugar to taste, ½ tsp salt, 1 banana.

Cut the peeled and diced pumpkin into hot milk and simmer for 10–15 minutes. Add rinsed millet, salt, and continue cooking for another 15–20 minutes while stirring slowly. Wrap the pot or pan and let sit for 25–30 minutes. Before serving, add honey and vanilla sugar, mix well, and garnish with banana slices.

For Strong Bones and Joints

Rice Porridge with Mushrooms

Serves 1–2: 1 cup rice, 50–75 g mushrooms, 1 tbsp olive oil, 1 tsp spice mix (ground cumin, coriander, turmeric), fresh dill and parsley, salt to taste, 1 cup boiled beans.

Cook the mushrooms in salted water, then drain and finely chop. Mix with cooked rice and pour over with mushroom broth. Add butter, herbs, spices, and pre-cooked beans. Bake for 15–20 minutes at moderate heat until golden brown.