Find out how to prepare healthy and nutritious options to increase the result of your training
The consumption of wheat is essential for those looking for muscle mass gain, as they are rich sources of complex carbohydrates, vegetable proteins and fibers. Foods such as quinoa, lentils, beans and chickpeas provide energy gradually, guaranteeing the desire to training intense and assistance in muscle recovery.
So take a look at 7 delicious wheat recipes to include in the diet and increase hypertrophy!
Chickpeas
Ingredients
- 300 g of boiled chickpeas
- 1 kg of chicken breast chopped and cooked
- 200 ml of ricotta cream
- 1 peeled and chopped onion
- 2 peeled and wrinkled garlic cloves
- Cooking water
- Salt and olive oil to taste
- Wholemeal flour flour
Methods of preparation
In a blender, place the chickpeas and beat until smooth. Gradually add olive oil and water and beat until smooth. Then divide the dough into two equal parts and set aside. Grease a removable oven pan with olive oil and flour with wheat flour, have half of the dough. Reserve.
In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the chicken and brown for 5 minutes. Turn off the fire, add the ricotta cream and salt and mix well. So, with the help of a spoon, arrange the filling on the dough and spread well. Cover with the rest of the dough. Bake in a preheated oven at medium temperature until golden brown. Serve later.
Quinoa with vegetables
Ingredients
- 1 cup of tea Quinoa
- 1 cup of chopped cod tea
- 1 peeled and chopped onion
- 2 tablespoons of sliced garlic
- 1 peeled and grated carrot
- 1 cup of tea with chopped cauliflower
- Salt, ground black pepper, thyme, parsley and olive oil to taste
- Cooking water
Methods of preparation
In a pan, place the pod and cauliflower and cover with water. Bring over medium heat to cook until al dente. Turn off the heat, discard the water and set aside. In another pan, cover the quinoa with water and bring over medium heat until it is completely dry and it is soft. Turn off the heat and set aside. In a pan, place the olive oil and bring over medium heat. Add the onion and the leeks and bright until it is transparent. Add the pod, the cauliflower, the carrot, the quinoa, the parsley, the thyme, the black pepper and the salt and mix well. Turn off the fire and serve then.
Lentil risotto
Ingredients
- 1 cup of tea lentil cooked and dragged
- 1 cup of tree rice
- 1 peeled and chopped onion
- 2 peeled and chopped cloves of garlic
- 1 peeled and grated carrot
- 1/2 cup of dry white wine
- 1 l of hot vegetable broth
- Salt, ground black pepper, chopped parsley and olive oil to taste
- Cooking water
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion, garlic and carrots until they are soft. Add the tree rice and brown for 3 minutes. Add the white wine and mix until it evaporates. Gradually add the vegetable broth, stirring constantly until the rice softens. Mix the lentil to the risotto and continue adding the broth until the rice is completely cooked. Season with salt and black pepper. Ends with chopped parsley and then serves.
Bean salad
Ingredients
- 200 g of beans with frame
- 1 peeled and chopped onion
- 1 red and chopped red peppers
- 1 tomato semi -free and chopped
- 1 tablespoon of lemon juice
- Salt, olive oil and chopped parsley to taste
- Waterfall
Methods of preparation
In a container, immerse the thundered beans in water for 8 hours. Then wash in running water, drain and place in a pressure cooker. Cover with water, cover and bring over medium heat for 8 minutes after raising the pressure. Turn off the heat, wait for the pressure to come out, open the pan, discard the water and wait for it to cool. Transfer the cereals to a container, add the onion, peppers and tomatoes and mix well. Connect with salt, olive oil and lemon juice. The sprinkling with the parsley ends and then serve.
Hamburger Lentil
Ingredients
- 1 cup of lentil tea
- 1/2 cup of oat flour flake
- 1 peeled and chopped onion
- 2 peeled and chopped cloves of garlic
- 1 peeled and grated carrot
- 2 tablespoons of flour flax seeds
- 1 teaspoon of smoked paprika
- 1 teaspoon of cumin powder
- Salt, olive oil and ground black pepper to taste
- Waterfall
Methods of preparation
In a pan, cover the lentil with water and bring over medium heat to cook until it is soft. Drain and set aside. In a pan, brown the onion, garlic and carrot until they are soft. In the processor, put the lentil, oat, braised, flax seeds and spices. Elaborate up to a homogeneous mixture. With your hands, it shapes the form of hamburger. Then fat down a pan with olive oil, bring the hamburgers to the medium and grilled until golden brown them. Serve later.
Oat muffins and walnuts
Ingredients
- 1 cup of oat flour flake
- 1/2 cup of tea walnuts bit
- 1/2 cup of oatmeal
- 2 eggs
- 1/2 cup of milk tea
- 1 tablespoon of honey
- 1 teaspoon of yeast powder
- 1 teaspoon of cinnamon
- 1 tablespoon of coconut oil
- Oat flour flakes to decorate
Methods of preparation
In a bowl, mix the oats in flakes, oatmeal, walnuts, yeast and cinnamon. In another bowl, beat the eggs, add milk, honey and coconut oil. Mix until smooth. Mix the liquids with the dried until it forms a homogeneous mass. Pour the dough into silicone muffin cups. Sprinkle with bow oats. Bake in a preheated oven at 180 ° C for 20-25 minutes or until golden brown. Wait to cool and serve then.
White bean meatball
Ingredients
- 2 cups of tea White cooked and drained
- 1/2 cup of chopped onion tea
- 2 wedges of chopped garlic
- 1/4 of chopped parsley cup
- 2 tablespoons of oatmeal flour
- 1 tablespoon of shattered flax seeds
- 1 teaspoon of salt
- Black pepper ground to taste
- Olive oil
Methods of preparation
Put the white beans cooked in a food processor or mix well with a fork until it forms a puree. In a bowl, add onion, garlic, parsley, oatmeal flour, shattered flax seeds, salt and black pepper and white bean puree. Mix well until you get a firm mass. If you are very sticky, add more flour to activate. Put the meatballs in a pan greased with olive oil and bake in a preheated oven at 180 ° C for about 20-25 minutes, rotating them in the middle of the time, until golden. Serve later.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
