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.
5. Barley Cereal
- 1 Cup Almond Milk
- 1/4 Cups quick-cooking barley
- 1/2 Tablespoon flax meal, ground
- 1 Pinch salt
- 1/4 Cup dried cranberries
- 1 Pinch ground cinnamon
- 1/2 Tablespoon brown sugar
- 1/4 Cup Fresh Raspberries
1. Add 3/4 cups almond milk, barley, flax meal and salt in a large saucepan and stir. Bring to a simmer and stir frequently for about 10 minutes. Stir in dried cranberries and cinnamon and cook for about 5 minutes, stirring frequently. It’s ready when the cereal is creamy and tender.
2. Remove from heat. Pour remaining almond milk on top of cereal, stir in sugar and raspberries to taste.
Recipe Credit: Whole Living
Don’t forget the weekends! Yep, you can incorporate healthy whole grains into your fabulous brunch with these (gluten-free!) crepes.
9. Buckwheat Crepes
1 Cup milk
1/2 Cup buckwheat flour
1/4 Teaspoon coarse salt
2 Tablespoons coconut oil
Topping Ideas (mix and match!):
1. In a large bowl, whisk milk and eggs. Stir in buckwheat flour and salt and whisk until well blended.
2. On medium-high heat, heat a cast-iron skillet. Pour coconut oil to coat skillet and lightly coat. Pour in about 1/4 cup of batter and swirl around, tilting skillet back and forth so that it covers the surface. Let cook for about 45 seconds, or until the edges have set. With a metal spatula, carefully go around the edges of the crepe before flipping over and cooking for an additional 30 seconds. Repeat.
Recipe Credit: Gluten Free Girl
12. Grits with Fruit
- 2 1/2 Cups Skin or Soy Milk
- 1/2 Cup quick-cooking grits
- 3 Tablespoons honey
- 1/2 Teaspoon salt
- Blueberries, blackberries and/or sliced strawberries
1. In a saucepan, bring milk, grits, honey and salt to a boil. Stir frequently. When the grits have boils, turn heat to low. Stir frequently and cook until thickened, about 9 minutes.
2. Remove from heat and transfer to serving bowl. Add fruit. Serve warm.
Recipe Credit: Food.com