Healthy Whole-grain Breakfast Cereal Recipes

January/February 2006


For a delicious, high-fiber breakfast this winter, try toasting and mixing your own whole grain cereals. First, crack grains in a mill on coarse setting. Then toast cracked grain in a hot and dry cast-iron skillet, stirring constantly to keep the grain from burning. When slightly toasted, the grain will start popping and give off a nutty aroma. Remove the skillet to a rack to cool. After the grain cools completely, store it in a jar with a tight lid and a label.

The following whole-grain cereal recipes are cooked in a ratio of 2-to-1; a batch for two people would be 1 cup of water to one-half cup of grain mixture. Applesauce and dried fruits or nuts can be stirred in at serving time.

  • 1/4 cup cracked barley and 1/4 cup toasted cracked whole wheat

  • 1/4 cup rice, 1/4 cup toasted cracked whole wheat and 1 teaspoon shredded/dried Jerusalem artichokes

  • 1/4 cup millet, 1/4 cup toasted cracked rye and 1 tablespoon buckwheat

  • 1/4 cup quinoa, 1/4 cup toasted cracked rye and 1 teaspoon brewer's yeast

Corn porridge measurements are a little different:

  • 1 cup water

  • 1/3 cup cornmeal

  • 2 tablespoons parched corn

  • 1 teaspoon pastry flour