[health food](yang sheng za liang fan )

[health food]

Introduction:

"Compared with white rice, coarse grain rice is rich in fiber, potassium, vitamins and protein, just as comprehensive vitamins are more beneficial to our health. When cooking every day, adding a handful of coarse grains can get more nutrients that white rice lacks. At the same time, colorful coarse grains can provide a variety of beneficial ingredients such as anthocyanins and lutein. The fat and protein rich in coarse grains can give rice more flavor, increase more satiety, help to control weight, enrich the table and increase appetite. Today's coarse grain rice has a high cellulose content in corn dregs, which is beneficial to the digestive system. Glutinous rice can strengthen the spleen and warm the stomach. Oats can help the human body digest. Black beans have the characteristics of high protein and low calorie, which can tonify the kidney and relieve fatigue. They are also beauty food. "

Production steps:

Step 1: raw materials are ready;

Step 2: soak black beans and oats in water for more than half an hour. I usually soak them overnight, so they are easy to cook;

Step 3: steam the soaked black beans and oats in the steamer for 20 minutes;

Step 4: take advantage of this time, clean the rice, glutinous rice and corn dregs for standby;

Step 5: the black beans and oats are steamed;

Step 6: put all the materials into the inner liner of the rice cooker;

Step 7: add appropriate amount of water according to the amount of rice;

Step 8: add a little salt to make the rice taste

Step 9: put the bladder into the electric cooker, cover it, and select the appropriate button to start cooking;

Step 10: mix the whole rice well;

Step 11: a bowl of good-looking and delicious coarse rice is out of the pot.

Materials required:

Northeast rice: 200g

Corn dregs: 15g

Oats: 15g

Glutinous rice: 20g

Black beans: 50g

Salt: a little

Note: 1, steamed oats and black beans used for cooking will give better play to nutrition, and rice will be more fragrant; 2, add a little salt to coarse grain rice to make it taste more rich; 3, coarse grain with high fiber content is not easy to digest, therefore, the elderly, children and people with poor gastrointestinal function need to pay attention to the choice of collocation.

Production difficulty: simple

Process: boiling

Production time: half an hour

Taste: Original

Chinese PinYin : Yang Sheng Za Liang Fan