6-grain hot cereal

Dietician'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.

Ingredients

  • 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

Directions

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.

Serving Information

Serves 14

Nutritional analysis per serving

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

DASH Eating Plan Servings

Grains and grain products: 1

Diabetes Meal Plan Choices

Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1

Last Updated Feb 23, 2017

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