Simple Homemade Whole Grain Barley Cereal

While cooking a double batch of hulled barley with tuna and veggies for our work lunches, I felt inclined to cook a separate batch strictly for cereal. Hulled barley has everything intact but the outside hull and is the most nutritious form you can buy. Pearled barley is still a healthy choice, but it has been stripped of the nutritious husk and bran layers; it does cook faster though!


Cold Tuna Barley Salad for work lunch. Simple, healthy, yum!




Hulled barley is harder for me to find than pearled, so I make sure to get some whenever available. To cook, I simply add the barley to a dry pot over medium high heat and let it toast for a minute or two; stirring constantly. Once you can smell the toasted nuggets, add water and salt, cover, and let simmer for approximately 90 minutes.

 

Just wash a load of clothes, clean around the house, or get in a workout while waiting for the tiny grains to cook into chewy, nutty gems. Once cooked, add a tablespoon of honey or agave or, if you’re like me, use stevia to sweeten to taste.

 

Store cooked barley in the fridge to use as a cold cereal treat for breakfast or a healthy dessert. Cold barley mixed with plain Greek yogurt, vanilla extract, and toasted almonds or pistachios makes a well-rounded meal sure to cool you on the hottest summer day. It's not ice cream, but you'll feel a lot better with this.


Alternatively, you could just heat in the microwave if desired, but cold is my preferred choice in the summer. Hot or cold, these nutty grains provide wholesome comfort long after eating.

Q: Have you cooked your own grains to store in the fridge and use as a healthy cereal treat?


I bet you could bake them after cooking on the stove for a crunchy alternative. Don’t think barley is your only option, I’ve done this with quinoa before and think rice, millet, kamut, etc. would be just as pleasing.

Simple Joy of Healthy Cereal

Cereal, whether hot or cold, crunchy or soggy, healthy or sugary, is a comforting food anytime of day. I’m a proclaimed cereal lover and tend to err on the healthy side the majority of the time. Cereal is my go-to food for a snack/second meal at night, and has been for a couple years now. I will only eat a cereal with whole grain ingredients and nothing over 6 grams of sugar per serving. Stick to these guidelines alone, and you’ll have some tasty options that won’t hurt your health or wallet.


Eat it dry, with milk, almond milk, or yogurt. Mix in fresh or frozen fruit with a few slivered almonds, toasted walnuts, pumpkin seeds, pistachios, or whatever nut/seed you prefer. With these things added to a whole grain cereal, it makes for a quick and healthy meal the whole family can enjoy. Make it a fun weekend event with several cereals to choose from along with an assortment of fruits and nuts for each friend or family member create their own mix. This is a great way to get kids to eat healthy without realizing; just make sure you control the cereals offered.

Here’s a look at a few of my favorite cereals. These are the ones I stick to most often, and will select by what’s on sale at the time.

Nature’s Path Heritage Bites

We are subscribed to have a case shipped to us from Amazon and go through them very fast! So good as a snack and in cold milk with berries or banana.

Website -http://www.naturespath.com/

      Arrowhead Mills Puffed Cereals 

My favorite is the Kamut as it is great to mix with the Kashi GoLean or eat alone. No added sugar and whole grain is a big plus. The wheat is my least favorite as it had an off taste to it. All other varieties make for a great treat alone or mixed with a lightly sweetened and crunchy cereal. Website -http://www.arrowheadmills.com/

Kashi GoLean

Not the best finger snack food as the pieces are small, but this cereal has high protein and fiber and will stay crunchy for a long time. Beware, the GoLean Crunch variety is tasty, but has a good amount of added sugar. If you must have the “Crunch,” try mixing with another low sugar cereal like the Arrowhead Mills Puffed varieties to reduce the sugar content. Website - http://www.kashi.com/

Even better with fresh blueberries!

Barbara’s Shredded Spoonfuls
I’d say this is currently my top favorite cereal. Barbara’s is a great company that supports great causes. Each part of your purchase will go to one of their supported charities. The spoonfuls offer just the right amount of sweetness (from molasses) and crunch that’s good eaten with a spoon in milk or right out of the box. Website - http://www.barbarasbakery.com/

Plain Rolled Oats

Rolled Oats are basically a blank slate to prepare however you want. Cook in your favorite type of milk or just water, sweeten to your liking, add nuts, peanut butter, squash puree, yogurt, fruit, etc and enjoy. Hot oatmeal on a cold day is always comforting and nutritious, but you can let oats soak in milk or water overnight and enjoy right from the fridge the next day.

Remember; always check ingredients for “whole grain” listed as the first thing and hopefully not sugar. Make sure the serving size (normally 3/4 or 1 Cup) has no more than 6 grams of sugar, preferably just 5. This can be used for more than just cereal too, companies can be tricky with their advertising, be cautious of what you feed your body!

Each of the companies I referenced offer an abundant amount of other healthy and not-so-healthy cereals that we can all enjoy. I choose these cereals for their wholesome ingredients and because the companies support the Earth by donating and recycling.

Don’t feel like cooking? Grab a box of wholesome cereal and take it easy for breakfast, lunch, or dinner!

For this one…Just “Don’t” Add Cayenne…….that would taste bad in cereal.



Homemade Coconut Quinoa Cereal: Goodbye, Cheerios!

Before I start, I want to say Happy 20th Birthday to my little brother, Preston!  Hope you enjoy the PB Pumpkin Protein Cookies once you get them!

While many people find comfort in foods like mashed potatoes and gravy, I look to cereal for my ultimate comfort food.  I used to have several boxes to choose from and would frequently mix and match on a daily/nightly basis.

My aversion to most package foods has limited what I choose for boxed cereal, but it's mostly the Food For Life Original Ezekiel Cereal now.  I love the stuff; no added sugar, stays crunchy, and very healthy with a small ingredient list.

But my mind wonders, and I'm always looking for something new to make and enjoy.  I thought of qunioa and how I really only use it for savory lunch recipes, but maybe it would do well as a tasty cold cereal to...hmmmmm.

I entered the kitchen on Saturday morning with my new-found agenda and eagerly set a saucepan on medium-high heat.  15 minutes later I had the end result....kinda.

I fed a few bites to my lovely tester/wife, Kelley, and received the nod of approval/I want more. Geez, it turned out way better and easier than I imagined, but now I wanted to make it crunchy.  Since Kelley liked it as is, I put some in fridge so she could have it later, then spread the rest flat on a parchment-lined cookie sheet and put in the oven.

Again, this was easier than expected (besides having to wait), and I now had a tasty, crunchy, and healthy quinoa cereal ready for some cold milk and topped with dry roasted nuts.  Boxed cereal? No thanks, I make my own now.

After trying both the toasted and non-toasted versions, I actually enjoy the non-toasted more. Now I can just whip up a big batch of quinoa and store in the fridge to have a super nutritious cold breakfast or treat throughout the week.

Do you have an extra 20 minutes? Use it to make this now and appreciate the extra time you'll have later.

Homemade Cold Quinoa Cereal

Quinoa
Liquid of choice - I used light canned coconut milk and unsweetened almond milk with great success Use any liquid that appeals to you; some options are apple, carrot, or pineapple juice, dairy or other non-dairy milk, brewed tea (chai would be wonderful), and whatever else you can think of.
Stevia packets - you can use honey or agave to taste as well
Pure vanilla extract
Salt to taste
Optional: Cinnamon, nutmeg, ginger, peanut butter, or raisins


To cook, add one part quinoa with two parts liquid in a pot on the stove; add all but the vanilla extract to the  pot and bring to a boil.  I used 1/2 cup dry quinoa and one cup light coconut milk, sweetened with 2 packets NuNaturals Stevia powder and cinnamon and brought to a boil. Before adding liquid, try toasting the quinoa in the dry pot before adding liquid for about a minute to give it a great, nutty flavor. 


Once boiling, cover and reduce heat to simmer and let cook 15 minutes.  The quinoa will be translucent once finished; remove from heat to let cool ten minutes, and then stir in 1 tsp vanilla. and any of the optional ingredients. Store quinoa in an airtight container and keep in fridge until you're ready to enjoy.  I think it's best cold by itself, but could be great mixed with milk or yogurt, fresh fruit (berries, banana, pineapple, even kiwi), and toasted nuts.


If you want it crunchy, spread cooked quinoa out on a cookie sheet and bake in a preheated 350 degree oven for 35 - 40 minutes making sure to stir often. Watch for the seeds turning too dark/burned during the last 5 minutes.

Kelley said she could have this for breakfast instead of the Ezekiel cereal we order from Amazon, so I am going to test it out next week to see how it goes.  Keep your fingers crossed; maybe we won't have to buy boxed cereal anymore!

Q: What's your favorite comfort food?  Have you ever tried making a healthy version if it isn't already?

Forget the "Snap" and "Crackle"....Pop this for a Healthy Snack

Depending on what you choose, snacking can seriously sabotage any diet if you aren't careful.  One problem is that most snacks are found in a package/box meaning some level of processing has occurred.  Fresh cut veggies like broccoli, carrots, mushrooms, grape tomatoes, etc. are great alternatives to lesser boxed snack foods; but these are not always available when you want something fast.

Leave that bag of chips on shelf and try popping whole grain corn kernels with an air popper or in a microwaveable bowl for a quick snack.  I have this microwave bowl and it works perfectly; just pour some kernels in the bowl, cover, and microwave until the popping slows between 2 to 3 seconds apart.

If you must top your pop corn, do so sparingly as this where most of the unhealthy things come in.  Instead of salt, try garlic powder, cumin, sweet paprika, or another spice you might like; herbs like dill work really well too.  At just an average of 31 calories of whole grain, unprocessed snacking, pop corn is a much better choice over many other boxed snacks.  Plus, it's hard to beat the fresh popped corn warm and ready to eat within minutes.  It's also easy on your budget; 2 tablespoons of unpopped kernels will yield 1 quart (4 cups) of popped goodness.

If the naturally good taste and wholesomeness of popcorn isn't enough, here are some fun facts on popcorns many good qualities*:

-Popcorn is a whole grain that contains 40 or more nutrients.

-The germ in the popcorn kernel contains all of the B complex vitamins, plus vitamin E, Riboflavin and Thiamine.

-Popcorn has more protein than any other cereal grain

-Popcorn has more iron than eggs, peanuts, spinach, or roast beef!

-The hull and outer layers are rich in iron, phosphorous and protein.

-Popcorn is a calorie counter's delight! Unbuttered popcorn only has between 25 and 55 calories per cup.

-Pocorn aids digestion by providing necessary roughage, also known as fiber.

*Article presented by www.standardconcessionsupply.com Variety of popcorn machines and popcorn supplies for home and business use. Popcorn gift items that make great gifts for birthdays, special occasions, and the Holidays.

Although this method uses oil and a stovetop to make, Alton Brown's Perfect Popcorn recipe makes for a very tasty version of this staple.  Mr. Brown mentioned eating popcorn as a breakfast cereal, and as a huge fan of cereal (really anything I can eat with milk/yogurt and a spoon) I enjoy having this as a nighttime treat with cold milk and blueberries.  Be ready to add more after pouring your milk, the fluffy corn will instantly reduce its size upon contact with any liquid.  Give it a try with a little honey and berries....you might have a new favorite for breakfast or any time you want!


Check out www.popcorn.org for cool tips, recipes, and fun activities for kids.

6 Non-Traditional Grain-Free Cereal Options

Do you love cereal but get tired of pouring the same box of crunchy grains every day?
I can eat cereal almost any time of day; it’s my ultimate comfort food. I use a medium-sized plastic cup to eat cereal mixed with frozen fruit, nuts, yogurt, squash puree, and milk. Yes, sometimes all of that is in just one cup!

There are times when I just don’t feel like dumping something from a box for my cereal cravings, so I opt for a non-traditional “cereal” approach. Think of whole foods that are crunchy and tasty; then chop them into bite-sized pieces to use as a “cereal” component.
Here are a few of my favorite options:
Organic Apples

With apples being one of the most pesticide-infected produce items, I always get organic. To make as a great cereal substitute, just core, slice, and chop an apple into small cubes about the size of pistachio kernels. I like to toss in a few roasted almonds, pistachios, or peanuts and mix with plain, non-fat yogurt for an awesome grain-free “cereal.” If you’re craving something sweet, use half fat free vanilla yogurt in place of half of the plain stuff. Adding honey or, my favorite, vanilla liquid stevia to the mix is another great suggestion. I will cut several apples into cereal size and keep them in the freezer as a quick go-to treat for morning, noon, or night.

Organic Sweet Potatoes

As another heavily sprayed produce item, I stick with organic potatoes too. Rinse and scrub a potato (I leave the peel on, but you can peel if you must), and then microwave for about 4 minutes turning half-way through, or cut into small cubes and boil until slightly soft. This is not crunchy, but makes for a great change in texture and is really good when mixed with cinnamon, yogurt, almonds, and a little milk with honey. I usually microwave the potato and then cut into cubes; boiling seems to be more of a hassle and some nutrients will be lost in the water.

Bananas

Take a peeled banana and chop into bite-sized cubes just like the apple above; either use right away for a softer cereal treat, or freeze the pieces for a firmer texture. Freezing is my favorite way to go since I enjoy the firm texture and the built in “chill effect” of my cereal. Dry roasted peanuts, cinnamon, yogurt, and milk are my go-to choices, but do what sounds good to you.

Winter Squash

Butternut or Delicata are the better options for a natural sweetness, but I have used Acorn squash with good results too. To make these into a grain-free cereal choice, peel the skin (I leave it on sometimes), cut in half, scoop out the seeds, and proceed to chop into the desired cubes suitable for eating as a cereal. Toss the cubes with a little cinnamon, nutmeg, ginger, or nothing and roast in a pre-heated oven at 375 degrees for 40-50 minutes; stir 2 times while cooking. Let these cool and store in an air-tight container in your fridge to use when you choose. Add your favorite roasted or raw nuts for more taste and texture along with yogurt and/or milk. Enjoy!

Carrots

Since they are naturally crunchy, and almost top the list in sugar content for veggies, carrots are a great choice for a grain cereal alternative. Peel and chop like the other produce items mentioned, then use as you desire. These will store easily in an airtight container or bag in the fridge. I find peanuts pair well with the carrots, and tossing in some natural raisins can really make for an exciting treat.

Jicama

Known as the Mexican potato, jicama does not have an intense flavor on its own, but it is very refreshing and another great choice for a refreshing crunch. Peel the jicama (instructions on this link) and chop into cubes accordingly. I use half light coconut milk in a can with half water and some yogurt as the coconut flavor is great with this veggie. Add in some unsweetened shredded coconut for more flavor and try mixing with some banana or apple and almonds too.

Other selections I have used but find they are better when mixed with choices above are blueberries and papaya. Blueberries are easy; I buy these frozen and just add the amount I want at any time. I will buy fresh papaya, peel, then chop into small cubes and place in the freezer to use as I please. Papaya, as I blogged about in a past post, is a great addition to any of these mixes for its digestive enzyme content and excellent tropical taste.

I have tried and continue to use all of these cereal alternatives just to keep things varied in my diet, but my favorite choice are the chopped and frozen apples. Think of other produce you like that could be used as a non-grain cereal and give it a try; the freezer will help make softer things crunchy and double as a way for long term storage and use. I use plain, non-fat Greek yogurt with a little milk to keep from being too thick in most of these applications, and roasted peanuts, almonds, or pistachios really help with extra crunch and nutrition.

Try one, all, or your own versions and let me know how you liked it compared to the traditional stuff in a box. One more thing, I don’t have any of my own yet, but this might be a great (sneaky) way to treat your kids and have them eat their fruits and veggies too!