Rice is a basic dish used in much of the world as a garnish, although it can also be considered a main dish, as is the case in Chinese cuisine. Its nutritional contributions are essential for our body, even being used in diets to lose weight, but sometimes it is necessary to escape the monotony and alternate with different flavors and textures. That is why we want to suggest replacing rice with other cereals that in many cases are even healthier, such as quinoa, couscous, spelled, buckwheat and millet.
Cereals to replace rice
1.Quinoa
Quinoa is a food with great nutritional contributions , it is rich in carbohydrates, fiber, contains more protein than other cereals, provides omega 3 and is gluten-free. It has variants such as imperial or red quinoa and black quinoa . Red quinoa, for example, contains less fat and more carbohydrates than traditional quinoa; these characteristics make it the favorite of athletes. Black quinoa has an ideal balance of amino acids, only comparable to breast milk. Its properties are also very similar to cow's milk, making it an excellent substitute for foods of animal origin.
The way quinoa and its variants are cooked is similar to that of rice. Once it is ready you can combine it with salads, vegetables or in soups.
2.Couscous
Couscous is native to the countries of North Africa, although it is currently consumed throughout the Mediterranean basin. It is made from durum wheat semolina with important nutritional contributions in terms of carbohydrates, proteins, vitamins and minerals such as calcium, iron and potassium. It has a high gluten content so it should not be consumed by people with celiac disease. Its cooking methods begin by toasting it in a pan, then placing it in a pot with boiling water or vegetable broth. Use equal proportions, that is, for one cup of broth, one cup of couscous. Combine it with salads, in fruit dishes, soups, sautéed with vegetables and with meats.
3.Spelt
Spelled is a subspecies of wheat, considered one of the oldest cultivated cereals. It is also known as green wheat or wild wheat, it has characteristics of organic cultivation due to its natural resistance to attack by pests and diseases. It is considered a highly energetic food, it contains the 8 essential amino acids , fatty acids such as omega 3 and 6, and it is also a cereal that allows rapid digestion. Spelled has several presentations, you can get it in grains, very convenient to add to salads, you can also eat it in the form of sprouts, multiplying its properties and flavor.
4.Buckwheat
Buckwheat, also known as buckwheat grain, is the grain richest in carbohydrates and fiber . It is considered a pseudo cereal without gluten content. The presence of minerals such as magnesium, phosphorus and potassium are high compared to the others. To cook it, wash it with plenty of water and place it in a pot, use a proportion of one cup of buckwheat and two cups of water, once cooked it is necessary to store it in the refrigerator and keep it cold. It is very delicious to eat with salads, sauces, vegetables, buckwheat tortillas among others.
5.Millet
Millet is a whole grain that lacks gluten , it provides carbohydrates, fiber, magnesium, vitamins especially those of the B complex, polyunsaturated and monounsaturated fatty acids, proteins, iodine and a large number of relevant nutrients. In gastronomy, millet can be present in dishes such as meatballs, salads, cakes, stews, millet croquettes, and an endless number of various recipes and accompaniments. Its way of preparing is similar to that of rice, so there are no complications.
