Start your day with this heart-healthy combo and you’ll stay energized and satiated for hours. To make it gluten free, use certified GF oats or substitute quinoa. Other dried fruits, such as tart cherries, apricots, or goji berries, can stand in for the raisins or dates. If you like a softer texture, add another 1/4 cup water.
Whole-Grain and Dried Fruit Breakfast Bowl
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Ingredients
- 1 1/4 cups water
- 2 tablespoons buckwheat groats (raw, not toasted), rinsed
- 2 tablespoons millet rinsed
- 3 tablespoons rolled oats
- 1/2 cup chopped red apple
- 1/4 cup chopped toasted almonds
- 1/4 cup golden raisins or chopped dates
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground cardamom
- 1/8 teaspoon salt
- 2 teaspoons ground flaxseed
- 1/4 teaspoon vanilla extract
- Nondairy milk or yogurt (optional)
Instructions
- Bring water to boil in a small pot. Add rinsed buckwheat and millet, plus oats, apple, almonds, raisins or dates, cinnamon, cardamom, and salt. Stir. When simmering, cover, reduce heat to low, and cook 15 minutes. Turn off heat and let pot sit, covered, for 5 minutes. Stir in flaxseed and vanilla. Serve with milk or yogurt, if desired.
Recipe Notes
Nutrition Facts
Whole-Grain and Dried Fruit Breakfast Bowl
Amount Per Serving
Calories 338
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 1g
5%
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Sodium 149mg
6%
Total Carbohydrates 52g
17%
Dietary Fiber 8g
32%
Protein 10g
20%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 338 cal, 12g fat (7g mono, 4g poly, 1g sat), 0mg chol, 10g protein, 52g carb, 8g fiber, 149mg sodium
