Friday, October 23, 2009

Heathy Breakfast Ideas

Listen to this foodcast for some healthy breakfast ideas. And here are a few recipes from The Vegetarian Mother's Cookbook.

Crunchy Buckwheat Cereal

Here’s a cold breakfast cereal you can feel good about. It is easy to make in advance and will keep in your refrigerator for days. It’s delicious sprinkled over fruit, too. This is gluten-free.

2 cups raw whole buckwheat groats

2 tablespoons maple syrup, brown rice syrup, agave nectar, or honey (optional)

1/4 cup nut or seed butter (almond butter, tahini, etc.)

Preheat oven to 300ºF. Spread buckwheat on large baking sheet. Bake for 20 minutes. Stir buckwheat around a bit. Roast for 15 to 20 minutes more until golden. Immediately mix hot buckwheat with sweetener and nut or seed butter until buckwheat is coated. Cool. Store in covered jar in refrigerator. To serve, place 1/2 cup of cereal in bowl, cover with milk. Add fresh or dried fruit if desired.

Makes 4 servings

High-Protein Porridge

This cereal is a good source of minerals and B vitamins, as well as protein--plus it's gluten-free.

1/3 cup quinoa

1/3 cup millet

1/3 cup amaranth

5 cups water

Pinch sea salt

1/4 cup flax or sesame seeds, ground

1 teaspoon ground cinnamon or cardamom (optional)

Rinse quinoa. Place grains, water, and sea salt in heavy-bottomed pot. Bring to a boil over high heat. Reduce heat and simmer uncovered 25 to 30 minutes, stirring occasionally to prevent cereal from sticking to bottom of pan. Stir in ground seeds and spices.

Makes 4 servings

Instant Oatmeal

Store-bought instant oatmeal is usually loaded with sugar. This version is just as convenient but much healthier.

Mix together 4 cups quick-cooking oats, 1 cup dried fruit (e.g., raisins), 3/4 cup chopped nuts or seeds (e.g., almonds). Store in covered container.

To serve: Pour about 1/2 cup of mixture into bowl. Cover with boiling water. Let sit one minute. Top with milk or yogurt if desired.

Makes 5 1/2 cups

Note: For extra chewy cereal, use regular rolled oats.

Try the following combinations:

 -       Chopped dried apple, cinnamon, and walnuts

-       Raisins, coconut, and sunflower seeds

-       Dried bananas and almonds

-       Dried cranberries and pumpkin seeds



JenPB said...

Thanks, Cathe. That was JUST what I was looking for! :)

Jean Ann Williams said...

Cathe, nice blog! Your desserts look yummy and your cereals healthy! Keep them coming!

Jean Ann Williams

Cathe Olson said...

Thanks to both of you.