Mixed Whole Grain Breakfast Medley [Bulkbites.com]

• Servings: 2
• Time: 40 minutes

Starting my day with this mixed whole grain breakfast medley is the best thing I can do for my diet plan. Nothing beats the goodness of whole grains which offer wide range of nutrients including fiber, protein, vitamins, minerals and complex carbohydrates. Brown rice, quinoa and pearl barley are the grains used for this medley. I cooked them in advance the day before and just add nuts and milk in the morning to quickly prepare this breakfast.

Nutrition

• calories: 401
• protein: 12
• carbs: 59
• fat: 14
• saturated fat: 2.78
• polyunsaturated fat: 7.92
• monounsaturated fat: 2.66
• cholesterol: 10
• sodium: 63
• potassium: 475
• dietary fiber: 6.61
• sugars: 12.7
• vitamin a: 35
• vitamin c: 0
• calcium: 221
• iron: 2
• magnesium: 0
• complex carbs: 39.69
• other fats: 0.64

Ingredients

• 50 gram Rice, brown, long-grain, raw
• 50 gram Quinoa, uncooked
• 50 gram Barley, pearled, cooked
• 1 1 cup Water
• 1 tbsp Spices, cinnamon, ground
• 1 cup Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
• 1 packet Honey
• 1 oz Nuts, walnuts, english

Instructions

• Wash and soak all the grains in water for 30 minutes before cooking.
• Heat a deep sauce pan over medium high heat. Put all the grains in the pan. Add water and cinnamon powder, stir to mix.
• Bring to a boil and reduce the heat to low. Cover and let it simmer for 30 minutes. Stir occasionally in between, add more water if needed.
• When the grains are cooked, turn off the heat and let it stand for 10 minutes.
• To serve stir the grains with milk, honey, and chopped walnuts.
• Serve warm.