Summer is here soon, we want to eat lighter, to enjoy the sun in front of a good salad Tomatoes, cucumbers, green salads ... fruits and vegetables can fill up with vitamins and fiber. stay in shape all day, thanks to their slow sugars, nothing like cereals! And in our summer salads, it's not just rice or pasta, here are our suggestions to vary the pleasures.
Boulghour to keep the line
Of Bulgarian origin, bulgur, or bulgur, or borghol, is in fact a by-product of durum wheat, freed from its envelope of bran. Very popular in Mediterranean cuisine, it is very easy to cook and comes with many dishes, hot or cold. Bulgur is particularly rich in low glycemic index carbohydrates (30.4 per 100 g), but also in fiber, B vitamins, proteins, magnesium, iron and zinc. His consumption, at lunch for example, and a portion of 60 to 100 g (50 for children) and can find energy for the rest of the day ... while keeping the line. Bulgur is indeed nutritious and, at the same time, low in calories: 155 kcal per 100 g of cooked whole grain. Its low glycemic index limits the increase in blood sugar. As it is digested slowly, the bulgur is still a slimming ally to ward off mid-day cravings.
Quinoa, gluten-free energy
Quinoa is said to be a "pseudo-cereal" since it is not a grass. Nevertheless, this plant native to South America fits perfectly in our summer salads. With a major advantage over wheat, oats or rye: quinoa does not contain gluten! Its properties do not stop there, of course. With 15% protein, but also nutrients such as magnesium, phosphorus or zinc, quinoa is a source of vitality ... for few calories (15 kcal for 20 g of raw quinoa). It still has the distinction of being a source of essential amino acids and fiber, which not only makes it very digestible, but also helps in the prevention of type 2 diabetes and cardiovascular disease. Rich in non-heme iron, it is still recommended in cases of anemia, especially if it is associated with vitamin C - found for example in citrus fruits and peppers. We understand better why Americans consider it a "super seed", which is delicious.
Millet, vitamins and minerals
After the Mediterranean Basin and South America, let's end our tour of the world with Africa and Asia: it is in these regions that millet is grown. It is a cereal with small seeds, gluten-free, and particularly rich in Group B vitamins and minerals. It should be known, for example, that a single serving of 100 g of cooked millet covers 10% of an adult's daily magnesium requirements, 13% of phosphorus requirements. A little less rich in fiber than other cereals, it is nonetheless very digestible, while bringing a feeling of lasting satiety. Ideal for people who wish to lose some weight! In addition, millet contains phenols, whose antioxidant properties are known on the cells. Millet is eaten whole, with a large part of the nutrients contained in the germ. It can be sprinkled on its crisp salad salad, among others.