Sprouted Grain Cereal
This is Brenda’s favorite breakfast cereal. Sprouted grains are at the top of the whole grain hierarchy. They have all the goodness of intact whole grains with the bonus of vitamin C. They are also very economical – even when they are organic. Purchase grains in 10 kg bags for extra savings.
Growing Grain Sprouts
Soak ½ cup grains (barley, kamut, spelt, oat groats, triticale, rye, etc. – in any combination) in a large mason jar for 24 hours. Drain and rinse several times (save all rinse water for your plants or garden!). Put a sprouting lid on the jar or piece of cheesecloth secured with a wide elastic band. Place the jar on its side on a saucer (to collect any water that may run off). Rinse the grains 2 or 3 times a day. Grains are ready to use after 1-2 days of sprouting. If you let them sprout for several days, they get a grassy taste (they are good for you, but may be less palatable for some people). If you want to slow growth of sprouts, store them in the refrigerator.
1/4 -1/2 cup sprouted grains
1-2 cups fresh and/or stewed fruits*
1 oz nuts and seeds (e.g. walnuts and
1 Tbsp ground flaxseeds
2 tsp wheat germ
2 Tbsp soy yogurt or pear cream (see
recipe in the dessert section)
Mix sprouted grains with all other ingredients. Top with non-dairy milk and granola, if desired.
*My favorite combination is blueberries, raspberries, peaches, mango and stewed plums, however, any and all fruits can be used.
Makes 1 serving.
Cooked Whole Grain Cereal
Just below sprouted grains in the whole grain hierarchy come intact cooked grains. They make a delicious and satisfying whole grain cereal. Feel free to experiment with different grains to come up with a taste and texture that you enjoy. You may wish to stir in a little flax oil or essential oil to boost the omega-3 content just before eating. Enjoy!
2 cups uncooked grains (barley, kamut
berries, oat groats and millet)
8 cups water
1/2 tsp salt (or salt to taste)
1/2 - 1 cup dried fruit (dates, raisins, cranberried,
1 tsp vanilla
Rinse grains well using a sieve. Place grains, water and salt in a large slow cooker and cook on low heat for until most of the water has been absorbed (about 8 hours or overnight). The grains can also be cooked on the stove but they require a little more attention and will take 2-3 hours to cook.
After the grains are cooked add all other ingredients and cook for another 15-30 minutes. If the cereal is think, add about a cup or more of non-dairy milk along with the dried fruits until a desired consistency is reached.
Serve hot or cold for breakfast with ground flaxseed, fresh fruit or fruit sauce and almond, soy or other non-dairy milk.
Note: The cereal will thicken as it cools. If it is very thick, add extra non-dairy milk or water before refrigerating, especially if you plan to eat it cold. Cereal thickens even more after refrigerating.
Makes 10 servings.
Muesli is a simple, wholesome breakfast treat. Various muesli mixes can be purchased in the bulk section of grocery stores, but it is more economical to put the mix together yourself. Enjoy!
6 cups rolled oats
1 cup cranberries, raisins or other dried fruit
1 cup chopped nuts and/or seeds (walnuts,
almonds, sunflower seeds, etc.)
1/2 cup unsweetened, shredded coconut (optional)
1/2 cup wheat germ (optional)
Mix dry ingredients together in a large bowl. Put into a large zip lock bag.
To make one serving of muesli, mix together the following:
3/4 cup muesli mix 1 cup water, non-dairy milk or juice (e.g. fresh squeezed orange juice) or any combination of these liquids 1/2-1 cup fresh, stewed or canned fruit (grated or diced apple, berries, crushed pineapple, diced peaches, etc.)
Combine ingredients in a cereal bowl. Cover and store in the refrigerator overnight. Serve with your choice of non-dairy milk and ground flaxseed.
Makes 8 servings