Hot Breakfast Cereal

***Edited — This recipe is naturally gluten free as long as GF oats are used.***

Foods as grown (in other words unprocessed) are ideal for a healthy diet.  This includes grains, fruits, vegetables and nuts.  The closer they are to their original form the better.

One way to get those whole grains is for breakfast.  This morning I made a hot cereal recipe that came from my MIL.  It does not contain wheat so is great for people with those allergies.  The leftovers can be refrigerated and reheated for another day.  Since it does take about 45 minutes to cook the leftovers are great for a hurried day.

Add a pinch of salt to 4 cups of water in a pan.

Bring the water to a boil and add 1/4 cup Amaranth (If Amaranth is unfamiliar see the description at the end of the post.  It is available in places like Whole Foods.)  Reduce heat to low and cook for 10-15 minutes.

Add 1/3 cup polenta

and a scant cup of rolled oats (I used Whole Oats).

Cover and cook on low for 30 minutes.  Stir occasionally.

There are several ways to serve it.  I like a little Vanilla Almond milk with it, maple syrup and fruit are also tasty additions.

I didn’t have any Almond milk this morning, so I used rice milk, banana and frozen mixed berries.

People often ask vegetarians how they get enough protein.  Women need about 40-45 grams a day, men need 50-55 grams, and children 25-35 grams.  One serving of this cereal has 7g of protein, and when I add a banana I get another gram.  Which means I’m already at 20% of what I need for the day.

Fiber is also a very important part of one’s diet.  My bowl of cereal, banana and berries contained about 12g of fiber. According to USDA recommendations that is almost 50% of my daily need.  I don’t necessarily agree with USDA recommendations here, I believe an even higher fiber intake is healthier.

As promised here is some information on Amaranth.

“Amaranth seed is high in protein (15-18%) and contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fiber and contains calcium, iron, potassium, phosphorus, and vitamins A and C.

The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.

Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period. Amaranth consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition.” — source Health & Beyond website.

Hot Cereal

  • 4 cups boiling water
  • pinch of salt
  • 1/4 cup Amaranth
  • 1/3 cup Polenta
  • Scant cup Rolled Oats

Combine water and salt and bring to a boil.  Add Amaranth and cook on low for 10-15 minutes.  Add Polenta and Rolled Oats.  Cover and cook on low 30 minutes, stirring occasionally.

Print recipe from PDF file Hot Cereal


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