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September 30, 2011 at 8:00 AMComments: 7 Faves: 0

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 grams

Recipes courtesy of the Food Network’s Healthy Eats.

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Next:Autumn Recipes - Apple Pecan Salad and Granola Quince Yogurt

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7 Comments

  • Wow, Jessica thanks for posting this! I needed something to break me out of my normal breakfast routine. Don't get me wrong, I absolutely love having half a bagel with peanut butter...but it's time for some variety. The Quiona Breakfast Cereal sounds great, especially with the vanilla and cherries added in there. :)

  • @Bri, you know what they say? "Variety is the spice of life!" Though I can certainly relate to the comfort of routine ;)

  • Jessica thanks for the overnight tips on breakfast! I would have never thought about making breakfast in the crock pot but it sounds so good and I'm sure it smells good! Would my dogs sleep through the night smelling a delicious breakfast throughout? Maybe with one eye open!

  • I love quinoa for dinner, but I never would have thought of making it for breakfast! Not sure I have the discipline to get up and make it in the morning, but it'd be great to make it ahead of time and just heat it up in the morning. :)

  • We use our rice cooker to make steel cut oats. Just set the time you want it ready and it's ready in the morning. Nice thing is, we can make a batch and the rice cooker keeps it warm for each person as they wake up and eat.

    Our thing is to just cook the grains and let everyone do with them as they wish. There are frozen blueberries, strawberries, peaches, or raspberries to add, sliced or whole almonds, and we always have strained yogurt and honey to top it off.

  • Yum! All of these sound absolutely delicious :) I'm especially intrigued by the quinoa recipe. I've been thoroughly enjoying my morning routine of oatmeal with peanut butter and almond milk, but I'll have to give these a try!

  • @Nancy, I am cracking up at your comments about your dogs. I bet our Boxer would be sniffing around as well!

    @Erin & Laura, sounds like quinoa is going to be gracing your breakfast table in the near future? Let us know what you think! One quick pointer on cooking quinoa, I recently learned that the seeds taste even better if you saute or roast them before adding the water. Just delicious!

    @Sprouty, that is a terrific way to get your moneys worth with your rice cooker! We do not have a rice cooker in this household, though you certainly pique my interest...

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