Katie’s Healthy Bites: 3 Hot Breakfast Cereals

by in Uncategorized, September 13, 2010
Whole-Grain Breakfast Porridge
Whole-Grain Breakfast Porridge - Photo Courtesy Food Network Magazine

Fall (and Healthy Eats’ breakfast week) is in the air, and nothing beats a warm bowl of cereal to start off a cool morning. Don’t worry, that doesn’t mean hours in the kitchen every morning. With a little planning, you can create soul-satisfying recipes that incorporate good-for-you whole grains, nuts and fruits.

Quinoa Breakfast Cereal
Yield: 1 Serving

1 cup cooked quinoa
3/4 cup almond milk
Splash of vanilla extract
1 tbsp shredded coconut
1 tbsp dried cherries

Combine cooked quinoa, almond milk, coconut, cherries and vanilla in a saucepan. Simmer for 2-3 minutes or until warmed through and thickened.

Nutrition Information Per Serving:
Calories: 253
Total Fat: 8.9 grams
Saturated Fat: .5 grams
Protein: 13.7 grams
Sodium: 56 milligrams
Fiber: 6.7 grams

Slow Cooker Cereal
Yield: 8 Servings

1/2 cup steel cut oats
1/2 cup short-grain brown rice
1 cup millet
1 large apple, cored and cubed
2 tbsp dried cranberries
1 tsp cinnamon
5-6 cups water

Combine all ingredients in your slow cooker. Set on low and cook for 8-9 hours (overnight). Serve with a drizzle of honey (1 tsp per serving) and a splash of milk (1/3 cup skim milk per servings) or milk alternative.

Nutrition Information Per Serving:
Calories: 266
Total Fat: 2.5 grams
Saturated Fat: 0 grams
Protein: 7 grams
Cholesterol: .85 milligrams
Sodium: 23 milligrams
Fiber: 5 grams

No-Cook Overnight Oats
Yield: 4 Servings

1/2 cup rolled oats
1/4 cup millet
1/4 cup bulgar
6 oz non fat vanilla yogurt
8 oz skim milk
1/2 cup fresh fruit (berries work great)
2 tbsp low-fat, low-sugar granola

Combine oats through milk in a container, seal and refrigerate overnight. Top off with fruit and granola and serve.

Nutrition Information Per Serving:
Calories: 282
Total Fat: 3 grams
Saturated Fat: .75 grams
Protein: 9.7 grams
Cholesterol: 3.4 milligrams
Sodium: 150 milligrams
Fiber: 5 grams

TELL US: What’s your favorite hot breakfast cereal?

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

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