Thursday, October 20, 2011

0 Home made whole grain cereal

As I've mentioned before I usually have yogurt for breakfast, unless I have company and I make something like pancakes, or sometimes if the mood hits me I'll have cereal. Like everything else, processed cereals are really bad for you. Even the “healthy” ones have corn by-products, sugar and HFCS in them. So I make my own cereal by mixing whole grains, nuts and dried fruit from the bulk bins in the organic section of the supermarket. Sometimes I also add just a little bit of some organic flake cereal or some granola from the bins too – the organic cereals have sweeteners in them, so between them and the dried fruit, I don't have to add sugar to my cereal. The nice thing about this recipe, besides that it's good for you, is that you can pop it in the microwave for a minute or a minute and a half (after you've added milk) and you have a nice warm breakfast – believe it or not the winter mornings can be cold here in Arizona and I don't have central heat so a nice hot breakfast is especially enjoyable on a cold winter morning.

Home made whole grain cereal
1 c kasha (roasted buckwheat/groats)
2 c rolled oats
2 c rolled barley
2 c 9 grain (whole grain) cereal
2 c wheat flakes
½ c sunflower seeds
½ c chopped almonds
½ c pumpkin seeds
½ c dried raisins or cranberries (make sure there's no sugar added)

Mix together in a large resealable container. Serving size is 3/4 cup.

Nutritional Data for Whole Grain Cereal (this nutritional data uses sweetened cranberries, the program didn't have unsweetened as an option)
Calories 325
Total Fat 10 g
     Saturated Fat 1 g
     Trans Fat 0 g
Cholesterol 0 g
Sodium 64 mg
Total Carbohydrates 50 g
     Dietary Fiber 10 g
     Sugars 3 g
Protein 12 g
Vitamin A 3%
Vitamin C 0%
Calcium 4%
Iron 36%

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