A major reversal of staple food! Rice becomes steamed plantain mash

Are you tired of the same old rice or noodles as your staple food? Now why not follow the famous American nutritionist to transform the staple foods on the table, that is, use star foods with high nutritional value to replace common staple foods. Not only can it create new flavors and become a new "food" trend, it can also add nutritional points!

Cooking with plantains, kamut wheat, bean noodles, and coconut flour not only adds exotic flavor but also allows you to absorb many nutrients.

Kristin Kirkpatrick, a well-known American nutritionist, recommended on the Yahoo website that in the new year, if you want to add some new ideas to your staple food and eat healthily and creatively, you might as well use plantains, kamut wheat, bean noodles, and coconut flour to cook. Not only will it add exotic flavor, but it will also provide a lot of nutrition.

Plantains: Reduces inflammation

Plantains are a staple food in many Central and South American countries, such as the Dominican Republic. However, recently restaurants across the United States have also begun serving plantain dishes.

A 2010 study by the University of Liverpool in the UK pointed out that the dietary fiber in plantains has a therapeutic effect on Crohn's Disease, a chronic gastrointestinal inflammatory disease. According to Professor Jon Rhodes of the school, Crohn's disease is more common in Western countries because the Western diet consists of more processed foods and contains less dietary fiber. In recent years, more and more people in Japan have been found to suffer from this disease, which should be the impact of the increasingly Westernized diet.

The fiber in plantains can actually inhibit E. coli from penetrating M cells, reducing the possibility of inflammation in Crohn's disease.

Crohn's disease patients often have excessive Escherichia coli (E.Coli) in their intestines, which can penetrate M-cells and cause chronic intestinal inflammation. However, studies have found that plantain fiber can actually inhibit E. coli from penetrating M cells and reduce the possibility of inflammation.

In addition, plantains also contain many nutrients, such as potassium, vitamin C, vitamin A, etc. Some restaurants fry plantains or make banana pancakes, which taste crispy and delicious. However, nutritionist Patrick points out that this will destroy the nutrients in the plantains. It is recommended to refer to the traditional Dominican way of eating. Soften the plantains by steaming or boiling, then add some vegetable oil and mash them into plantain puree like mashed potatoes. Then pair it with quick-fried onions. It is fragrant and nutritious!

Kamut: Reduces risk of cardiovascular disease

Kamut wheat is an ancient product originating from Egypt. A 2013 study published in the European Journal of Clinical Nutrition pointed out that Kamut wheat not only helps increase probiotics in the intestines, but also contains potassium that lowers blood pressure and magnesium that prevents cardiovascular disease. In addition, it also contains antioxidants such as flavonoids, which are also effective in improving metabolism, reducing fat accumulation, and reducing vascular inflammation.

Coconut flour: Protect liver and help lose weight

In addition, for those who are allergic to gluten, you can also try pasta made from coconut flour. A study published in the Journal of Innovative Food Science & Emerging Technologies pointed out that coconut flour has higher fiber than other flours and a lower glycemic index (GI), making it a great ingredient for people who want to lose weight!

Coconut flour has higher fiber than other flours and is the only flour that contains medium-chain triglycerides. (Photography by Hong Yuqi)

In addition, coconut flour is the only flour that contains "medium-chain triglycerides". Medium-chain fatty acids can be directly absorbed from intestinal epithelial cells in just a few minutes and then enter the blood circulation without being converted into fat accumulation by the human body. In addition, medium-chain fatty acids can protect the liver from alcohol damage and enhance the immune system's anti-inflammatory response.

Bean noodles: a new option for weight loss

In recent years, there has been a "gluten-free" trend in healthy eating methods. It originated from the ingredients of people who are allergic to gluten. It has been praised by celebrities, athletes, and even the family of former US President Clinton, creating a gluten-free diet craze. Innovative gluten-free products are also beginning to appear on the market, such as pasta made from beans, including black bean pasta, mung bean pasta, chickpea pasta, etc.

In addition to being gluten-free, bean noodles are also high in fiber and bean protein, and have a lower glycemic index than wheat noodles. They are also helpful in increasing satiety and controlling appetite.