Mixed Whole-Grain Breakfast
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Mixed Whole-Grain Breakfast July, 2007 Serves 2 / Enjoy this hearty breakfast with green tea. Prep tips: Other dried fruit, such as cherries, apricots, currants, or goji berries, may be substituted for the raisins or dates. For a gluten-free dish, substitute quinoa for the rolled oats. 1 cup water 2 tablespoons buckwheat groats (raw, not toasted), rinsed 2 tablespoons millet, rinsed 3 tablespoons rolled oats 1/2 cup chopped red apple 1/4 cup chopped almonds 1/4 cup raisins or chopped dates 1/4 teaspoon ground cinnamon 1/8 teaspoon ground cardamom 1/8 teaspoon salt 2 teaspoons ground flaxseed Dairy, soy, almond, or rice milk, or yogurt (optional) 1. Bring water to a boil in a small pot. Add rinsed buckwheat and millet, plus oats, apple, almonds, raisins or dates, cinnamon, cardamom, and salt. Stir. When simmering, cover and reduce heat to low. Cook 15 minutes, then turn off heat and let the pot sit, covered, for another 5 minutes. Stir in flaxseed and serve, topped with milk or yogurt, if desired. PER SERVING: 280 cal, 27% fat cal, 9g fat, 1g sat fat, 0mg chol, 8g protein, 47g carb, 8g fiber, 152mg sodium |
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