By now, you probably know all of the benefits of whole grains: a decreased risk of certain types of cancer, strokes, type 2 diabetes, heart disease, just to name a few. But are you really getting enough in your diet? If you are like most Americans, probably not. Start your day off right with a big serving of healthy grains — and no, we’re not just talking about oatmeal! Click through for some great ideas for whole grain breakfasts.
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Whip up a batch of this tasty breakfast salad in Sunday evenings — it’ll last you the whole week! Just remember to omit the fruit until serving. Try it both hot and cold.
1. 3-Grain Breakfast
1/2 Cup steel-cut oats
1/2 Cup golden quinoa
1/4 Cup millet
1 1/2 Tablespoons olive oil
1/2 Teaspoon salt
1/2 inch fresh ginger, peeled & sliced thinly
1 Large lemon, zest and juice
1/4 Cup honey
1/2 Cup Greek yogurt
1 Dash nutmeg
1 Cup hazelnuts, chopped and toasted
1 Cup berries and/or sliced bananas.
1. In a sieve, mix oats, quinoa and millet. Rinse under running water for about one minute and set aside.
2. In a 3-quart saucepan over medium-high heat, heat 1/2 tablespoon of olive oil (set aside remaining tablespoon for use later.) Stir in grains and cook until toasted, about 2 to 3 minutes. Stir in 4 1/2 cups water, salt, ginger and lemon 1/2 of the lemon zest.
3. When the mixture is boiling, cover and turn down the heat. Let simmer for another 20 minutes. Remove from heat and let grains cool for about 5 minutes. Fluff grains with a fork. Take out ginger. With a rubber spatula, spread grains on a baking sheet to cool for about 30 minutes.
4. Transfer grains to a bowl and stir in remaining lemon zest.
5. In a separate bowl, stir lemon juice and remaining 1 tablespoon of olive oil. Add honey, yogurt and nutmeg and stir until well blended. Stir in grains and coat evenly. Stir in hazelnuts and fruit.
Recipe Adapted From: The Kitchn.