Weight Management

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Oct 3 12:59pm

6-Grain Hot Cereal (a Mayo Clinic favorite)

By Tara Schmidt, RDN, LD, @taraschmidt

Grains

Use time on the weekend to prepare and pre-portion this warm, comforting dish for a week of breakfasts ahead of time! Skip that tempting brown sugar and top with blueberries for added sweetness without the added sugar.

Number of servings: 14

Serving Size: ½ cup

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 flax seed

1/2 teaspoon kosher salt

1 1/2 quarts water

Directions

In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flax seed 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.

Nutritional analysis per serving:

  • Calories 114
  • Total Fat 1 g
  • Saturated fat 0  g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol  0 mg
  • Sodium 74 mg
  • Total carbohydrate 21 g
  • Dietary fiber 3 g
  • Total Sugars 0 g
  • Protein  4 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

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