要想健康長壽，每天需吃多種類食物，十六穀米就是一種健康的食材。今期，鍵師兄教大家自製十六穀米飯糰，簡單又方便！多吃十六穀米有許多好處，不僅可預防血管硬化、腦中風、痛風等現代文明病；而且穀米粗糧中的膳食纖維含量高，能有效通腸化氣、清理廢物、促進食物殘渣盡早排出體外。同時，因為穀米的升糖指數低，因而具有降糖、降脂、改善便秘等功效。早餐來一碗，營養一整天；餓了來一碗，幸福飽腹感！
薑黃十六穀紫蘇飯糰
材料：
十六穀米（糙米、大麥仁、小米、蕎麥、紅小麥、麥片、高粱米、黑糯米、綠豆仁、黃豌豆仁、米豆、黑豆、紅豆、紅扁豆、燕麥粒、生薏米）
紫蘇葉（數片）
羽衣甘藍（少許）
黑木耳（少許）
杞子（適量）
鮮黃薑（一小塊）
調味：
黃薑粉（2茶匙）
清醬油（少許）
麻油（適量）
做法：
- 十六穀米先用水浸最少三小時；黑木耳、杞子先用水浸至軟身；木耳切絲備用；
- 將浸好的十六穀米，用一般煲飯的水量煮好，放涼備用；
- 鮮黃薑去皮切薄片，羽衣甘藍洗淨切碎；
- 熱鍋，放入適量的油，放入黃薑片、黑木耳絲、羽衣甘藍、杞子略炒；
- 熄火，放入煮好的十六穀米；放入黃薑粉、清醬油及麻油調味，拌均；
- 將飯放在飯糰模中壓實，包上紫蘇葉即成。
Turmeric Sixteen-Grain Perilla Rice Balls
Ingredients:
Sixteen-grain (brown rice, pearl barley, millet, buckwheat, red wheat, oatmeal, sorghum, black glutinous rice, mung beans, yellow split peas, black-eyed peas, black beans, adzuki beans, red lentils, whole oat groats and raw coix seeds)
A few perilla leaves
A handful of kale
A handful of wood ear
A small handful of goji berries
1 small piece of fresh turmeric
Seasonings:
2 tsp of turmeric powder
A drizzle of soy sauce
A drizzle of sesame oil
Steps:
- Soak the sixteen-grain in water for at least 3 hours. Soak the wood ear and goji berries in water until soft. Shred the wood ear. Set aside.
- Cook the soaked sixteen-grain in the same amount of water you would normally use for cooking rice. When it is cooked, set aside to let cool.
- Peel and thinly slice the fresh turmeric. Wash and finely chop the kale.
- Heat up a frying pan. Add a drizzle of oil. Stir fry the sliced turmeric, shredded wood ear, kale and goji berries.
- Turn off the heat. Mix in the cooked sixteen-grain. Season with turmeric powder, soy sauce and sesame oil. Mix well.
- Fill an onigiri form with a portion of grain. Press tightly. Wrap a perilla leaf around the rice ball. Repeat with the remaining ingredients.