Runny nose, digestive issues, or a vitamin deficiency? Or maybe you just lack an idea for a meal? GROATS are here to help!
Groats are perfect for both breakfast and dinner. Mixed with vegetables and healthy fats, they provide a filling and nutritious meal while delivering many valuable micronutrients: zinc, magnesium, potassium, and B vitamins. Including groats in your diet protects against, among others, overweight, obesity, constipation, cancer, atherosclerosis, and diabetes. Groats are products obtained from whole or fragmented cereal grains from which indigestible parts have been removed. Barley, buckwheat, oats, rice, millet, corn, and wheat grains are used to produce groats. Although healthy, groats cannot be consumed by everyone. For those with gluten intolerance, buckwheat and millet remain options; however, people with hypothyroidism should avoid millet. Limiting or eliminating most groats is also recommended for individuals with intestinal problems, stomach ulcers, reflux, and other digestive issues.
MILLET (KASZA JAGLANA)
One of the oldest and healthiest groats. It can be prepared both sweet and savory. Millet consists of small, round, yellow grains derived from millet crops. Its delicate flavor suits all meals – breakfasts, soups, meat dishes, and desserts. Cold, cough, runny nose, or clogged sinuses? Include millet in your menu! Thanks to its drying properties, it helps deal with unpleasant symptoms. In such cases, it’s worth warming it up further with spices like cinnamon, ginger, and cloves. Furthermore, it aids digestion and helps restore the acid-base balance in the body. It stands out for its high content of B vitamins, iron, and copper. Thanks to the amino acid tryptophan, it regulates sleep rhythm, blood pressure, and body temperature. It contains vitamin E and lecithin, which help you stay better focused. It is worth rinsing and toasting it well to lose its bitter aftertaste. Millet is gluten-free and easily digestible – however, it should not be consumed by people suffering from thyroid disorders.
MILLET CHOCOLATE PUDDING
INGREDIENTS:
- 100 g millet,
- 400 ml milk (can be replaced with plant-based milk),
- 6 dates,
- 2 tablespoons cocoa powder,
- a tablespoon of honey.
Rinse the millet several times to get rid of the bitterness. Cook in milk for about 15 minutes with the dates. Finally, add cocoa and honey. Mix and blend until smooth. Serve with nuts, fruit (favorite dried, fresh, or freeze-dried), or drizzle with date syrup/preserves.
MILLET RISOTTO
INGREDIENTS
- Millet approx. half a cup,
- ½ zucchini,
- ½ bell pepper,
- ½ can red kidney beans,
- 3 sun-dried tomatoes,
- ½ can chopped tomatoes,
- oil,
- a teaspoon of vegetable seasoning mix,
- spices to taste.
Cook the millet together with the vegetable mix according to the package instructions. Dice the zucchini, bell pepper, and sun-dried tomatoes and sauté them in heated oil. Drain the beans, add to the pan, and mix. Pour the canned tomatoes over everything. Season to taste and serve with the cooked millet.
BUCKWHEAT GROATS (KASZA GRYCZANA)
An excellent source of plant-based protein. It cleanses and strengthens the intestines and improves appetite. It strengthens blood vessels, lowers blood pressure, and helps fight cholesterol. Buckwheat groats are made from hulled and roasted buckwheat grains. They contain a lot of protein with high nutritional value. Furthermore, buckwheat contains plenty of folic acid and is rich in magnesium, zinc, manganese, potassium, and phosphorus. Buckwheat contains many B vitamins responsible for the proper functioning of the nervous system. Like millet, buckwheat has alkalizing properties and is gluten-free. You can buy roasted (brown) or white (unroasted) buckwheat. Roasted buckwheat has a more distinct, earthy flavor, while white is milder.
STUFFED ZUCCHINI
INGREDIENTS:
- 1 zucchini
- 200 g minced meat
- 100 g tomato passata
- 50 g buckwheat groats
- 200 g fresh tomato
- Half a red bell pepper
- 100 g mushrooms
- 1 small onion
- salt/pepper
Cook the buckwheat according to instructions. Cut the zucchini lengthwise and hollow out the center. Dice the vegetables. Sauté the minced meat in a pan. Pour in the passata and add the chopped vegetables, cooked buckwheat, and spices. Simmer for about 15 minutes. Place the stuffing into the zucchini and bake at 180°C for 15-20 minutes.
BUCKWHEAT BREAD
INGREDIENTS:
- 500 g white (unroasted) buckwheat groats – ground
- 2.5 cups water
- 2 flat teaspoons salt (preferably Himalayan, Kłodawska, or sea salt)
Rinse the dry buckwheat thoroughly and cover with 2.5-3 cups of water. Leave it for the whole day at room temperature – during this time, the buckwheat will swell and create a kind of "foam" (you can stir the contents several times throughout the day). After this time, blend into a smooth mass and add your favorite additions. Pour the prepared mass into a loaf tin lined with parchment paper lightly greased with oil. This helps the bread come away from the paper more easily. Place the tin into a COLD oven for 8-10 hours. After this time, turn the oven on to 190°C and bake with fan for 50 minutes. Then, remove the bread from the tin and continue baking in the paper alone for another 10 minutes. Remove the bread and wait until it cools before slicing.
BARLEY GROATS (KASZA JĘCZMIENNA)
In the past, barley was valued as food for athletes and gladiators; bread was often baked from it, alcohol produced, and it was used as a medicinal plant. Barley groats are grains stripped of the hull and bran and polished, with a delicate, nutty aftertaste. Consuming barley groats brings many health benefits. Above all, it improves intestinal function, benefits the gallbladder, and strengthens the stomach. Thanks to its high B vitamin content, it supports memory and concentration. It is filling and satisfies hunger quickly. It has anti-cancer properties. Due to its high fiber content, it helps remove the so-called "bad" LDL cholesterol. Several barley products are available on the market, differing in the degree of grain processing:
- traditional and hulled pearl barley;
- pot barley (wiejska) – cleaned and hulled but not polished;
- pearl barley (mazurska) – hulless grain, subjected to breaking and polishing (comes in three sizes: coarse, medium, and fine);
- roasted pearl barley
Tomato "Kashotto" with Pepper and Chicken
INGREDIENTS:
- Chicken breast
- 1 carrot
- Half a red bell pepper
- Teaspoon of oil
- 5 tablespoons barley groats
- 2 handfuls of spinach
- Clove of garlic
- Half a can of chopped tomatoes
- Spices to taste
- Parsley
- Water for the kashotto, approx. 1.5 cups
Dice the chicken breast, carrot, bell pepper, and garlic. Sauté in heated oil. Add the canned tomatoes and dry groats, and stir. Add water in stages until the groats are soft and have doubled in volume, stirring often so they don’t burn. Add spinach; when it wilts, sprinkle the whole dish with chopped parsley.
SEMOLINA (KASZA MANNA)
Semolina is made from the finest ground wheat grains. During milling, many fractions of groats are obtained. You can also find instant semolina, which is heat-treated for faster preparation. One of the main advantages of semolina is that it is easily digestible. This makes it excellent for people suffering from digestive system diseases or pancreatic and liver ailments. Semolina works as an essential ingredient in various diets. It is effectively filling and easily absorbed. Semolina is perfect as a standalone meal: breakfast or dessert, as well as a thickener and additive for food preparation.
SEMOLINA CAKE
INGREDIENTS:
- 2 cups semolina
- 2 cups kefir or buttermilk
- 2 eggs
- 100 g sugar
- Flat teaspoon baking powder
- 50 g butter
- 2 teaspoons vanilla sugar
- Pinch of salt
- Favorite fruit for the top
Cover the semolina with kefir and set aside for 45 minutes. Beat the eggs with sugar until fluffy. Then add melted butter, baking powder, vanilla sugar, and salt. Add to the semolina and mix everything thoroughly. Add fruit on top (optional). Bake for 45-50 minutes at 180°C.
"LAZY" DUMPLINGS (KLUSKI LENIWE) WITH SEMOLINA
INGREDIENTS:
- 250 g semi-fat white curd cheese (twaróg)
- 150 g semolina
- 1 egg (size L)
- 1.5 tablespoons sugar
- 0.5 teaspoon salt
Crumble the cheese in a large bowl, add the egg, salt, sugar, and about 3/4 of the semolina. Knead all ingredients thoroughly. If the dough is too sticky, add the rest of the semolina and knead, or lightly dust with wheat flour if needed. Place the dough on a flour-dusted board and divide it into two parts. Form a log and flatten it slightly. Cut into small pieces with a sharp knife. Boil approx. 3 liters of water in a pot with 1 teaspoon of salt. Drop about 1/3 of the dumplings into the boiling water. Cook until they float, then for another 3 minutes. Drain and serve with yogurt or other toppings.
BULGUR GROATS
It can be recognized by its brownish-yellow color and characteristic taste and smell reminiscent of nuts. It contains a lot of fiber compared to other groats and is also the lowest in calories. Consuming bulgur supports the proper functioning of the cardiovascular system. In this variety, we find magnesium, sodium, potassium, and calcium, which help lower blood pressure and strengthen the heart. A lower risk of heart attack or stroke is undoubtedly a great benefit of choosing this product. It also improves memory and mental processes.
BULGUR SALAD
INGREDIENTS:
- 150 g bulgur groats
- 1 red bell pepper
- 1 long cucumber
- 10 green olives
- 1/2 red onion
- 2 handfuls chopped parsley
- 1/2 handful chopped mint leaves
- 1 lime
- 3 tablespoons olive oil
- salt, pepper
Rinse the bulgur in a sieve under running cold water. Cook in salted water (1:2 ratio) for about 10-12 minutes (covered on low heat). Dice the cucumber, bell pepper, olives, and onion. Transfer the cooled bulgur to a bowl and add the chopped vegetables. Then add the chopped parsley and mint leaves. Drizzle with lime juice and olive oil. Season with salt and pepper. Mix thoroughly.
COUSCOUS
Couscous – made from durum wheat – is easily digestible, making it a great addition to the diet for people with digestive problems. It is obtained by fine fragmentation of previously cut or broken grains. Couscous is a very good source of iodine, calcium, sodium, and B vitamins – especially B3 and folic acid. However, it does not contain fiber and has fewer minerals and vitamins. It is particularly recommended for children, pregnant women, and the elderly. Simply cover it with boiling water and set aside for 10 minutes.
STUFFED PEPPERS
INGREDIENTS:
- 5 medium bell peppers
- 500 g minced meat
- 1 onion
- 4 teaspoons tomato paste
- ½ cup couscous
- soy sauce
- salt, pepper, garam masala seasoning
Sauté the minced meat in a pan, add 1 large diced onion and continue frying. When the onion is translucent, season with garam masala. Add 4 full teaspoons of tomato paste and stir. Prepare ½ cup of couscous according to the package instructions. Mix the prepared couscous with the meat. Season with ground pepper, salt, and soy sauce. The stuffing should have an intense flavor. Cut off the tops of the peppers, clean the centers, wash, and dry. Fill the peppers with the stuffing and cover with the tops. Place them vertically in a baking dish. Pour a little water into the bottom and bake for approx. 45-50 minutes at 190°C. After this time, place yellow cheese on the peppers and bake for a few more minutes until melted. Serve warm.
