Tag: nutrition

6-grain hot cereal

Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.

Servings: 14
Serving Size: ½ cup

Nutritional Information Per Serving

• 114 calories 
• 1 g total fat
• 0 g saturated fat 
• 0 g transfat
• 0 g monounsaturated fat 
• 0 mg cholesterol 
• 74 mg sodium
• 21 g total carbohydrate 
• 3 g dietary fiber 
• 0 g total sugars 
• 4 g protein

Ingredients 

• ½ cup uncooked pearl barley
• ½ cup uncooked red wheat berries
• ½ cup uncooked brown rice
• ¼ cup uncooked steel cut oats
• 3 tablespoons uncooked quinoa
• 2 tablespoons of flaxseed
• ½ teaspoon kosher salt
• 1 ½ quarts water

Directions   

1. In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
2. Pour water over ingredients, stir and bring to a boil over medium heat.
3. Reduce heat to low and simmer for 45 minutes, stirring occasionally.

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.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.