This is my favorite breakfast cereal. It’s delicious, sweetened mostly with dates and apples, and packed with fiber, protein, and healthy omega-3s. It takes a bit longer to cook than most packaged multigrain cereals where the grains have been cut, but I think it’s well worth it to get the satisfying chew of the whole barley and rice. It reheats quickly in the microwave, so leftovers are super fast. —MYRA
Serves 6
1/2 cup/100 g pearled barley, rinsed
1/2 cup/100 g short-grain brown rice, rinsed
1 tsp salt
1/2 cup/85 g quinoa, thoroughly rinsed
1/2 cup/60 g old-fashioned rolled oats
1/2 cup/75 g chopped dried and pitted dates (about 10)
1 apple, peeled, medium dice
1 tbsp maple syrup
11/2 tsp ground cinnamon
TOPPINGS
Walnut pieces, toasted (see page 117)
Ground flaxseed
Maple syrup or brown sugar (optional)
Milk or milk alternative (optional)
Pour 41/2 cups/1 L of water into a large saucepan and add the barley, rice, and salt. Cover the pan and bring the mixture to the start of a boil over medium-high heat. Reduce the heat to low and simmer for 15 minutes, stirring occasionally.
Add the quinoa, oats, and dates and simmer, covered, for 15 minutes, stirring occasionally.
Stir in the apple, syrup, and cinnamon and simmer, covered, for an additional 5 minutes, stirring occasionally. Stir, remove the pan from the heat, and let the cereal sit, covered, for 5 minutes before serving.
Serve it sprinkled with toasted walnuts and ground flaxseed. If you like your cereal sweeter, add additional maple syrup or brown sugar. It’s delicious with or without milk. Let any leftover cereal cool slightly; refrigerate it, covered, for up to 5 days. It reheats well in the microwave.
1 SERVING | NO TOPPINGS: CALORIES: 250 | FAT: 2G | CARBS: 54G | PROTEIN: 7G | SODIUM: 390MG | DIETARY FIBER: 28% | THIAMIN: 15% | VITAMIN B6: 10% | IRON: 10% | COPPER: 10% | PHOSPHORUS: 15% | MAGNESIUM: 20%
