3 Autumn Breakfast Cereals - Warm, Decadent, and Under 300 Calories!
By Jessica Corwin MPH RDN More Blogs by This AuthorFrom the Dietitian's Dish Blog Series
Autumn officially begins on September 23, and you'll likely star noticing the seasonal chill that accompanies this colorful season any day now. As the temperatures drop, many of us look toward warm foods and drinks to ease the transition. This change is never more appreciated than in the morning after climbing out of my warm bed, which is why I prepare a hearty breakfast of whole grains to warm up enough to brave the elements.
Grains are essential to a healthy diet, especially whole grains. As 2010 Dietary Guidelines recommend that we make half of our daily grain choices whole, and school lunch advocates are pushing to serve only whole grains,their importance cannot be overstated. Whole grains are full of fiber and packed with nutrients (selenium, potassium, and magnesium, among others) making them the ideal choice for a delicious breakfast that will truly satisfy!
Whether you prefer the traditional oatmeal breakfast or mixing things up with quinoa, bulgar, brown rice, or millet, I've come up with a few unique options for your morning routine. No time for breakfast? These make-ahead recipes allow you to prepare your meal the night before, giving you a few more precious moments wrapped in the covers. Although it's possible that you may find yourself heading into the kitchen a bit early to savor the flavor.
Quinoa Breakfast Cereal
Photo Credit: Pamela Wilson Wellness
Ingredients (1 Serving):
- 1 cup cooked quinoa
- 3/4 cup almond milk
- Splash of vanilla extract
- 1 tbsp shredded coconut
- 1 tbsp dried cherries
Directions:Combine cooked quinoa, almond milk, coconut, cherries, and vanilla in a saucepan. Simmer for 2-3 minutes or until warmed through and thickened.
Nutrition Information Per Serving:Calories: 253, Total Fat: 8.9 grams, Saturated Fat: .5 grams, Protein: 13.7 grams, Sodium: 56 milligrams, Fiber: 6.7 grams
Slow Cooker Cereal
Photo Credit: Michael Stern @ RealFood.com "Sweet Water Cafe"
Ingredients (8 Servings):
- 1/2 cup steel cut oats
- 1/2 cup short-grain brown rice
- 1 cup millet
- 1 large apple, cored and cubed
- 2 tbsp dried cranberries
- 1 tsp cinnamon
- 5-6 cups water
Directions:Combine all ingredients in your slow cooker. Set on low and cook for 8-9 hours (overnight). Serve with a drizzle of honey (1 tsp per serving) and a splash of milk (1/3 cup skim milk per servings) or milk alternative.
Nutrition Information Per Serving:Calories: 266, Total Fat: 2.5 grams, Saturated Fat: 0 grams, Protein: 7 grams, Cholesterol: .85 milligrams, Sodium: 23 milligrams, Fiber: 5 grams
No-Cook Overnight Oats
Photo Credit: Kiki Bird Kitchen
Ingredients (4 Servings):
- 1/2 cup rolled oats
- 1/4 cup millet
- 1/4 cup bulgar
- 6 oz non fat vanilla yogurt
- 8 oz skim milk
- 1/2 cup fresh fruit (berries work great)
- 2 tbsp low-fat, low-sugar granola
Directions:Combine oats through milk in a container, seal and refrigerate overnight. Top off with fruit and granola and serve.
Nutrition Information Per Serving: Calories: 282, Total Fat: 3 grams, Saturated Fat: .75 grams, Protein: 9.7 grams, Cholesterol: 3.4 milligrams, Sodium: 150 milligrams, Fiber: 5 gramsRecipes courtesy of the Food Network’s Healthy Eats.