Why should we eat legumes and cereals?

We won't force you to eat lentils, and we don't want to remind you of lentils with sausage either. But we'll tell you why it's worth including legumes and grains in your diet. We'll also give you some tips on what delicacies from our childhood are worth remembering.

 

See what you can cook up!

Legumes

 

Besides the well-known school lentils, many other legumes are worth trying.

 

Beluga Lentils

You may only know green and red lentils, as well as beans, but there are other varieties available. Beluga lentils are small black lentils. They do not need to be soaked beforehand, so they can be prepared much faster, and it is not advisable to overcook them. You can serve them as a side dish or add them to a salad, providing enough nutrition for the whole family.

 

Adzuki Beans

Adzuki beans are small, elongated beans, dark red-brown in color, with a sweet, distinctive flavor. Adzuki beans are more digestible than other legumes and have a positive effect on kidney function.

 

Mung Beans

The mung beans are green, while the smaller mung beans are red. They can be consumed cooked, raw, or sprouted. Their taste is similar to tender sweet peas. Mung beans are an excellent source of protein, calcium, magnesium, iron, potassium, fiber, and almost all B group vitamins.

 

Chickpeas

The chickpeas are round legumes with a slightly nutty flavor. Chickpeas can be soaked or cooked, or purchased already soft in canned form. Chickpeas are widely used in the kitchen: traditionally for making hummus, or for making sweet pastries and buns.

What are the benefits of legumes?

Legumes are a natural source of important proteins and (except for soy) contain little fat. They are a source of numerous antioxidants and vitamins. Legumes are rich in B vitamins, as well as minerals such as iron, calcium, magnesium, zinc, and potassium, which have a positive effect on the skin and hair.

 

Tip: If you avoid legumes due to their bloating effect, here's the solution: Always soak them, ideally overnight, to reduce the effect and speed up cooking and sprouting. During sprouting, seeds undergo enzymatic processes, making proteins more digestible and forming vitamins, especially vitamin C and vitamin E.

Sprouts are a very rich source of minerals and vitamins and are particularly suitable for salads. Peas, chickpeas, lentils, and mung beans are the most suitable for sprouting.

 

Cereals

 

Keep healthier cereals in the kitchen than products made from white flour. Some of them are even gluten-free, so those with gluten intolerance can enjoy them too.

 

Buckwheat

Buckwheat was one of the ancient plants, mainly used as flour. Today, it has made a comeback. It is much more digestible than wheat and is gluten-free. Buckwheat has a healing effect on blood vessels, restoring elasticity and alleviating problems caused by varicose veins. It contains various minerals, calcium, magnesium, zinc, and iron. Buckwheat, which is not a whole grain, can be used to make our breakfast porridge. It cooks quickly and can be complemented with cocoa, fruit, or nuts.

 

Spelt

Spelt, like buckwheat, was one of the traditional ingredients. It typically has a nutty flavor and contains the most protein among cereals. It is rich in minerals, especially magnesium, calcium, potassium, phosphorus, zinc, and vitamins B1, B2. Its high fiber content promotes proper digestion. It improves cell regeneration and protects against infections. It can be made into a nutritious breakfast porridge.