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6-grain hot cereal

February 23, 2017
Recipe

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.

Serves 14

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.


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.


  • 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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 114 Calories 21 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 0 g Monounsaturated fat Potassium 4 g Protein 0 g Saturated fat 1/2 cup Serving size 74 mg Sodium 1 g Total fat

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