Whole Grains Breakfast Cereal
To make a breakfast from different whole grains, mix and match grains to equal 1 cup. Add 3 1/2 to 4 cups liquid to the grains in a pot. Bring to a boil, turn the heat down to low and simmer for 30 to 45 minutes until the grains are cooked.
Six-Grain Superpower Pantry Porridge
1 cup cracked wheat (bulgur)
1 cup barley
2/3 cup short brown rice
1 cup millet
1 2/3 cup ground flaxseed or chia seeds
2 2/3 cups rolled oats
1 2/3 cups steel-cut oats
Optional: 1/2 cup dried fruit, 1/2 cup unsweetened shredded coconut
Combine all ingredients in a large bowl. To make the cereal, add 1 cup cereal mixture to a large saucepan. Add 2-2 1/2 cups fat-free milk or plant milk and 2 cups water *. Cook on medium heat until it bubbles, stirring occasionally, reduce the heat, cover with the lid ajar, and cook for 30 minutes or until grains are cooked, stirring occasionally. Top with chopped nuts, berries, yogurt or honey.
*At this step, you could add 1/2 cup dried fruit and/or unsweetened coconut if desired.
6-grain hot cereal
Dietitian's Tip: Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
1/2 cup uncooked pearl barley
1/2 cup uncooked red wheat berries
1/2 cup uncooked brown rice
1/4 cup uncooked steel cut oats
3 tablespoons uncooked quinoa
2 tablespoons of flaxseed
1/2 teaspoon kosher salt
1 1/2 quarts water
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt. Pour water over ingredients, stir and bring to a boil over medium heat. Reduce heat to low and simmer for 45 minutes, stirring occasionally.
Serves 14
