The Liver Healing Diet by Michelle Lai

Author:Michelle Lai [Lai, Michelle; R. Kasaraneni, Asha]
Language: eng
Format: epub
ISBN: 9781612434735
Publisher: Ulysses Press

Kamut. Kamut is high in protein (30% more than in wheat) and fatty acids, and contains minerals such as selenium (in considerably high amounts), zinc, magnesium, and manganese. It has a nutty flavor and is fairly chewy. Kamut is not gluten-free, so should be avoided by people with celiac disease; however, some people avoiding wheat products due to overprocessing of the grain, this may be a better alternative. In recent years, the grain has gained in popularity, and now it is added to soups and salads and used as a flour for baking.

How to cook it: Use 3 cups of water for 1 cup of grain; simmer for 60 minutes for a softer grain.

Millet. This gluten-free ancient grain from the Far East dates back nearly 10,000 years. India is the world’s largest millet producer. In the United States millet is a major component of birdseed and is often wasted as a filler in bean bags. However, it has a mild sweet flavor, and its high fiber, antioxidant, and magnesium content offers many health benefits to humans.

How to cook it: Use 2 cups of water with 1 cup of grain and simmer for 20 minutes. Remove from heat and let stand for 10 minutes before serving.

Oats. Cultivated in Europe as long ago as 3,000 years, oats are popular in many countries because they lower bad (LDL) cholesterol and protect against heart disease. They also help stabilize blood sugar in type 2 diabetics.

Oatmeal is a traditional choice for breakfast in North America.

We recommend steel cut oats whenever possible. Even though it takes longer to cook, it has more benefits such as a higher fiber content and minerals content. Avoid heavily processed types forms of oats such as flavored oatmeal and baked goods that actually contain very little of the whole grain.

How to cook it: Use 3 cups of water to 1 cup of steel cut oats, bring water to boil, and stir in the oats. Reduce to low heat and simmer for 20 to 30 minutes, stirring occasionally. If the oats are still not tender and the water is all absorbed, add another 1/2 cup water and continue to cook for another 5 to 10 minutes. For extra protein, you can substitute milk for the water or use a combination of both.

Quinoa. Often dubbed a “super grain,” quinoa is the only plant food that is a complete protein with all essential amino acids in a good balance. It has the highest level of potassium of all grains—important for controlling blood pressure. Quinoa also contains fiber and micronutrients such as manganese, iron, phosphorus, magnesium, zinc, and folate. Quinoa is very easy to cook; treat it just like rice. Prepare it as a pilaf, or as a main course with added vegetables. The white and red varieties of quinoa are readily available in stores. Black quinoa takes a little longer to cook than the white and red varieties. Caution: If you are taking certain diuretic medications, quinoa may not be a good choice. Ask your doctor about your potassium levels.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.