| Nutrient | Content | Reference |
|---|---|---|
| Calories | 258kCal | 258kCal |
| Proteins | 9g | 9g |
| Fats | 1.05g | 1g |
| Carbohydrates | 50.66g | 51g |
| Dietary fiber | 2.6g | 3g |
| Water | 33.77g | 34g |
| Ash | 2.92g | 3g |
| Vitamin B1, thiamine | 0.69mg | 1mg |
| Vitamin B2, riboflavin | 0.291mg | 0mg |
| Vitamin B5, pantothenic | 0.39mg | 0mg |
| Vitamin B6, pyridoxine | 0.059mg | 0mg |
| Vitamin B9, folate | 252mcg | 252mcg |
| Vitamin E, alpha tocopherol, TE | 0.07mg | 0mg |
| beta Tocopherol | 0.04mg | 0mg |
| gamma Tocopherol | 0.5mg | 1mg |
| Vitamin K, phylloquinone | 0.2mcg | 0mcg |
| Vitamin PP, NE | 3.41mg | 3mg |
| Potassium, K | 100mg | 100mg |
| Calcium, Ca | 67mg | 67mg |
| Magnesium, Mg | 28mg | 28mg |
| Sodium, Na | 810mg | 810mg |
| Sera, S | 90mg | 90mg |
| Phosphorus, P | 160mg | 160mg |
| Iron, Fe | 3.4mg | 3mg |
| Manganese, Mn | 0.48mg | 0mg |
| Copper, Cu | 30mcg | 30mcg |
| Selenium, Se | 15.5mcg | 16mcg |
| Zinc, Zn | 0.53mg | 1mg |
| Starch and dextrins | 45.14g | 45g |
| Mono- and disaccharides (sugars) | 3.01g | 3g |
| Glucose (dextrose) | 0.17g | 0g |
| Maltose | 2.35g | 2g |
| Sucrose | 0.37g | 0g |
| Fructose | 0.13g | 0g |
| Saturated fatty acids | 0.27g | 0g |
| 16: 0 Palmitic | 0.25g | 0g |
| 18: 0 Stearin | 0.02g | 0g |
| Monounsaturated fatty acids | 0.12g | 0g |
| 18: 1 Olein (omega-9) | 0.12g | 0g |
| Polyunsaturated fatty acids | 0.59g | 1g |
| 18: 2 Linoleum | 0.56g | 1g |
| 18: 3 Linolenic | 0.03g | 0g |
| Omega-3 fatty acids | 0.03g | 0g |
| Omega-6 fatty acids | 0.56g | 1g |
Can we eat a bagel regularly and without risk? Is a traditional baguette better? Is whole wheat bread always better than white?
According to a survey conducted in 2021 by the Federation of Bread Companies, 87% of French people say they always have bread at home and 48% cannot do without it. On average, we consume 105 grams of bread per day on weekdays, which is down from 2015 (114 grams per day). And 96% of consumers say they are increasingly satisfied with product quality. The most popular breads are the traditional baguette, overtaking the classic baguette. What are these breads really worth in terms of health and how do we choose?
" In a grain of wheat ," says nutritionist Angelique Hulbert, minerals and other vitamins are found in the shell of the grain. By removing it, we retain only a quarter of the originally available vitamins and minerals. Therefore, in white flour there is little magnesium, fiber, B vitamins ... substances that are still present in the original grain. Whole wheat flour (T180) provides 1.80 grams of minerals per 100g, while white flour (T55) provides only 0.55 grams of minerals per 100g. Thus, breads and products made from wheat flour will also have different nutritional densities depending on the type of flour used. Bread made with T110 or T80 flour will always have a higher nutritional density than the same bread made with whiter type 55 flour. "
Bread leavened with baker's yeast has a shorter shelf life than bread with sourdough (fermented flour). Another difference: Sourdough bread "digests" phytic acid, a compound in grains that leaches minerals (especially zinc and magnesium) and reduces their absorption. Thus, the minerals in whole wheat bread with sourdough are absorbed much better by the body.
Some qualities of old-fashioned bread ( see box ) behave like slow sugars: they do not suddenly raise blood sugar. Compared to glucose (index 100), these breads are said to have a moderate glycemic index (GI). But 70 to 80% of breads on the market have a GI above 70, which is high. Regular and high consumption of these foods is associated with an increased risk of type 2 diabetes. This is especially true of the classic white flour baguette, which should be avoided by overweight people, diabetics and people with insulin resistance.
The GI of the baguette until 2006 was rated at 95, therefore very high. In 2006, industrial millers performed a new series of GI measurements on several breads, including baguettes. The results were released in April of that year by a group of nutritionists. According to these scientists, these results " upset conventional wisdom " and would show that the baguette " actually has a moderate GI and can be consumed by diabetics ". " First problem: these nutritionists belong to the " scientific committee of the National Association of French Milling », a promotional structure created by the producers. Second problem: the GI of the "plain French baguette" comes out to be 78. Assuming this number is correct, does that put the baguette, as our nutritionists claim, in the moderate GI category? Here is the answer from the leading specialist in the field, the Australian Jenny Brand Miller (University of Sydney): “ The value of 95 is based on a French study conducted on type II diabetics. It is possible that the GI in normal individuals is slightly lower. But what you really need to remember is that the two values (95 and 78) indicate that the bar has a high GI (above 70). This is a food that is not recommended for diabetics . »
Faced with competition from supermarkets, the bakers' union obtained from the legislature the "traditional French bread" decree of 1993, presented as revolutionary, but content to purge the many additives permitted in flour, while retaining bean flour, soy , malt extracts or gluten addition. According to this decree promulgated by the government of Édouard Balladur, the traditional French baguette can only be prepared with the following ingredients: wheat flour, water, yeast and/or sourdough, salt. Three additives are allowed: 2% bean flour, 0.5% soy flour, 0.3% wheat malt flour (these percentages represent the maximum proportions allowed). Note that gluten is not considered an adjuvant.
"Cockroaches who knew how to read between the lines ," commented Dr. Christian Remessy , author of Sauvons le pain , took advantage of the opportunity to abandon intensive kneading, to extend the fermentation time, when this decree did not even specify that it was necessary to kneaded as little as possible and lengthened the fermentation time. It also gave no recommendation for the type of flour; some bakers still made bread with type 55 flour instead of the more traditional types 65 or 80. The paradox was that this inconsistent, insignificant, senseless decree serves as turning point for French bakery ."
To show that it is necessary to take a more serious approach in terms of nutrition, it was Christian Remesi who voiced the toxins in 2000 and initiated the first campaign in favor of the use of brown flours.
Industrial sandwich bread is an ultra-processed food and has all the flaws. Even when it contains "whole wheat flour" and no added sugars, it is made up of ingredients called ACEs , including added fiber, oil, gluten, flavors, various extracts. This type of food is far from ideal bread, as researcher Christian Remesi describes it. Its regular consumption is not recommended.
read more...We offer 8 tricks that will definitely come in handy in the kitchen.
Baked, stewed or steamed vegetables are a common side dish for hot dishes. By itself, the side dish is not outstanding, although useful. Here's how to change it! Put the prepared vegetables (fried, baked, boiled) in a baking dish. Sprinkle crumbs made from 50 g chilled butter, 50 g grated hard cheese and 50 g flour on top. Bake for 20 minutes at 190 degrees and serve! The crust turns out to be simply magical - creamy, crispy, now it is not only a hearty side dish, but also a full-fledged hot snack.
A cool and budget snack is obtained from fresh champignons, which can be obtained all year round. Choose white and pink mushrooms, they are the most juicy.
Mushroom carpaccio is easy to prepare: you need soy sauce, lemon juice and garlic. So, cut the mushrooms into thin plates, put them in a bowl. We are preparing the marinade. For 150 g of champignons you need: 3 tbsp. l. soy sauce, 1 tbsp. l. lemon juice, garlic clove and 1 tbsp. l. olive oil. Grate the garlic on a fine grater and mix with the rest of the ingredients. Pour the sauce over the champignons and leave in the refrigerator under the film for 20-30 minutes. By the way, chopped dill and sesame will not hurt.
Quick "Napoleon" is made from puff pastry, and we have found an even simpler way to make a custard cake - from thin pita bread. We do not need an oven, we dry the pita leaves in a dry frying pan until they become dense, and then grease them with cream. Cut out circles, tracing the plate laid on the pita bread, and make crumbs from the leftovers.
We prepare the custard in this way. In a non-stick saucepan, whisk together 2 eggs with 80 g sugar and 3 tbsp. l. flour until smooth. Pour in 500 ml of milk, stir and put on fire. Cook over low heat, stirring, after boiling, boil to the desired density, Remove from heat, add 50 g of butter, stir until dissolved. Ready! It remains to grease the pita cakes and let it soak.
Is it difficult to pass by a kiosk with shawarma? Make your own version of this popular dish at home! Yes, so that all family members can share it with you. Warm the pita or pita bread in a dry frying pan and serve separately, and put the meat and vegetables on a huge dish and place in the center of the table.
So, you will need: 200 g of chicken fillet, 3-4 potatoes, cucumber, onion, tomato, a couple of spoons of Korean carrots, spices and salt to taste, vegetable oil for frying. For the sauce, mix a spoonful of mayonnaise with sour cream, add a clove of garlic passed through a press and chopped greens.
We prepare like this. We cut the meat into slices, salt, pepper, sprinkle with oil and fry over medium heat until golden barrels and white meat inside. We clean the potatoes, wash, cut into strips, fry in oil until golden brown, select on a paper towel and salt to taste. We cut the vegetables into circles, put everything on a plate and serve with pita bread and sauce.
If you want, take only meat with vegetables, if you want, enjoy potatoes with sauce. Simple, fast, delicious!
There is only a pack of cottage cheese in the refrigerator, and relatives require hot and / or dessert? No problem! Let's make your favorite cheesecakes. By the way, this excellent recipe is worth remembering for those who cannot eat eggs.
So, for cheesecakes without eggs and flour, you will need: 250 g of cottage cheese, 4 tbsp. l. semolina, a spoon or two of sugar, a spoonful of vegetable oil for frying.
In a bowl, knead the cottage cheese with sugar and two tablespoons of semolina with a fork, make cheesecakes with wet hands and roll in the remaining semolina. Fry cheesecakes in a hot, oiled skillet in the proven way. As a rule, cheesecakes are fried either in a warm pan, gradually raising the temperature to medium, or immediately on a hot pan, over medium heat. Each side will take 3-4 minutes. Serve cheesecakes with sour cream, jam, berries, cream. Enjoy!
Don't throw away potato peels! They are already washed, cut into strips, use them and make thin crispy potato chips.
Dry clean, undamaged potato peels on paper towels. In a tall skillet or saucepan over medium heat, heat a glass of refined vegetable oil. Fry the cleanings for 3-5 minutes until golden brown, choose with a slotted spoon on a paper towel. Salt the finished chips, sprinkle with chopped garlic. Enjoy!
Hit of our site! Juicy, festive, stunningly beautiful three-ingredient salad. As part of the salad: apple, cucumber and boiled egg. Let's make mayonnaise.
You will need: 2 cucumbers, a large sweet and sour apple, 2 boiled eggs, a spoonful of mayonnaise, salt to taste and a couple of drops of lemon juice.
You need a fine grater, then the salad will look prettier. Peel boiled eggs. Grate all ingredients into separate bowls. Salt the grated cucumber, squeeze out excess juice after 5 minutes. Sprinkle the apples with lemon juice so that they do not darken. Spread the salad on a flat dish in layers in any order, spreading each layer with mayonnaise. Serve immediately.
We have found a universal snack for any life occasions, be it a wedding, a children's birthday, gatherings with friends, girlfriends, breakfast or a snack on the road. Only three ingredients and 25 minutes of time.
And you need this: 250 g of puff pastry, 150 g of ham and hard cheese.
We roll out the defrosted puff pastry, spread the grated cheese and grated ham on the entire surface of the layer. Roll up the long side and cut into slices.
Put the mugs on a baking sheet covered with parchment and send it to the oven for 20 minutes, the temperature is 180 degrees. If you want the mugs to be ruddy, then before baking, grease them with a beaten egg with a silicone brush. Bon appetit!
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read more...Any housewife can cook a thousand and one dishes from potatoes. Still, there are some tricks that will make our favorite potatoes even tastier. Share!
1. To make the potatoes cook faster, you need to add a piece of butter to the pan while cooking. This will significantly reduce the cooking time, and you will get a delicate creamy taste. Margarine can be used instead of butter.
2. In the microwave, potatoes can not only be heated, but also quickly cooked. To cook potatoes in their jackets in 10-15 minutes, wash the tubers, pierce with a fork, put in a plastic bag, add a couple of tablespoons of water, set the timer for 10 minutes at full power. All! You can also bake potatoes in the microwave: peel, cut into slices, salt, sprinkle with vegetable oil and - for 5-7 minutes in the microwave at maximum power. Ready!
3. You can save a salted dish with potatoes right during cooking. If you have salted soup or porridge, you need to add 2-3 raw peeled potatoes. After 10 minutes, they will absorb excess salt. Choose!
4. Everyone knows how long and tedious it is to peel new potatoes: the peel is very thin and does not always come off well. There is a way out - with the hard side of a sponge or a brush, peel the potatoes in a bowl of water.
5. Mashed potatoes are delicious fresh. But when it's warm, it's not the same. Yesterday's puree can be used to prepare a new dish. You can make cool stuffed potato zrazy, potato pancakes, even waffles if you have an electric waffle iron. A little flour, eggs - and your puree will have a second life.
Recipe for potato zrazy >>>
6. Fried potatoes with mushrooms and onions... An incredibly tasty and simple dish for students and presidents. How to fry potatoes perfectly? You need low starch potatoes. It is also important to thoroughly rinse the peeled potatoes and then dry them with a paper towel.
7. Fry potatoes only in well-heated oil and salt 5 minutes before the end of cooking. When frying, do not stir the potatoes too often, several times is enough.
8. To make fluffy mashed potatoes, add only warm milk. Beat first with a pusher, and then with a mixer with whisks. You definitely have not tried such a gentle puree!
9. To add an interesting and rich aftertaste to the mashed potatoes, put a clove of garlic and your favorite greens in the pan. Greens can be removed after cooking, and leave the garlic and remember the potatoes with it.
10. If you have already peeled the potatoes, and the guests are seriously late, put the potatoes in a pot of cool water and cover with a lid. Peeled tubers can be saved by scalding them with boiling water. If you need to keep the peeled potatoes longer, put them in a plastic bag and put them in the freezer (for a day).
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