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Stacy Beeson-River Dietician-Hot Cereal

Monday, Nov 12, 2012

Stacy's hot cereal to end all hot cereal. (hint: really healthy) Here's a recipe or two:

Hot Cereal to Beat All Hot Cereals

Put the following dry ingredients in ziplock bag:

2 ¼ cups pearled barley

2 cups wheat berries

2 cups steel cut oatmeal

2 cups brown rice

1 cup quinoa

1 cup flaxseed

Cooking the cereal: Place 1 cup dry cereal mix in a saucepan with 3 cups water and sprinkling of salt. Bring to boil, reduce and simmer 45-55 minutes. Add more water if needed. 1 cup dry mix makes 2½ cups cooked cereal. Nutrition per 2/3 cup serving: 166 calories, 2.5 g fat, 0 g saturated fat, 6 g protein, 31 g carbohydrates, 5.5 fiber, 3 mg sodium. 

 

Cold Oatmeal Yogurt Parfait

¼ cup old fashioned rolled oats

1/3 cup skim milk

¼ cup Greek yogurt

1 ½ t chia seeds

½ t cinnamon

1 t honey

¼ cup unsweetened applesauce

In a half pint jar, add oats, milk, yogurt, chia seeds, cinnamon and honey. Put lid on jar and shake until well combined. Remove lid, add applesauce and stir until mixed throughout. Return lid to jar and refrigerate overnight. Nutrition per serving:  210 calories, 4g fat, 48g carbohydratess, 8g fiber, 11g protein.

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