Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Redefine your breakfast with this grain packed oatmeal.
Boil water and coconut milk in a pot over high heat.
2
Use 2 cups water for firmer cereal and 3 cups for creamier texture.
3
Add grains and chia seeds to the pot.
4
Once the mixture comes backs to a boil, lower the heat and let the grains simmer for 20-30 minutes.
5
Top cereal with your favorite nuts, seeds, and fruit.
6
Note: Not a fan of coconut? Replace the coconut milk with unsweetened soymilk or any other nut milk. And feel free to try a variety of different grains such as farro, quinoa, and wheat berries.
Nutrition Facts
12 servings
Serving size
½ cup
Amount per serving
Calories105
% Daily Value *
Total Fat5g7%
Saturated Fat 2.5g13%
Trans Fat 0g
Cholesterol0mg
Sodium0.15mg1%
Total Carbohydrate14g6%
Dietary Fiber 3g11%
Total Sugars 1g
Protein3g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
3cupswater
1(13.5 oz) can light coconut milk
¼cupbuckwheat
¼cupmillet
½cupsteel cut oats
2tbspchia seeds
Toppings
assorted nuts
fresh fruit
unsweetened dried fruit
cinnamon
Directions
1
Boil water and coconut milk in a pot over high heat.
2
Use 2 cups water for firmer cereal and 3 cups for creamier texture.
3
Add grains and chia seeds to the pot.
4
Once the mixture comes backs to a boil, lower the heat and let the grains simmer for 20-30 minutes.
5
Top cereal with your favorite nuts, seeds, and fruit.
6
Note: Not a fan of coconut? Replace the coconut milk with unsweetened soymilk or any other nut milk. And feel free to try a variety of different grains such as farro, quinoa, and wheat berries.
AuthorLife and Health Network