Healthy cereals - the best breakfast ever
Dozens of healthy cereals line up on the shelves of the grocery store - all shapes and sizes, recommended by heart association, nutritionists and dietitians, organic, low fat and high fiber. So when you switch to eating more cereals as a part of healthy breakfast, it is important to make the right choice. Although health claims are printed all over cereal boxes, they are not your best choice simply because they are processed. Now you need to look at the list fo the ingredients, and if you do it, you will notice your familiar sugar, high fructose corn syrup, natural flavours. And there may be also many ingredients that you even cannot recognize.
The best choice for a healthy breakfast is whole grain cereals.
- They provide complex carbs, that are released to the bloodstream slowly, and therefore your blood sugar doesn't spike and you feel full longer.
- You control what you put on your cereals and how sweet you want them to be. Natural flavors and high fructose corn syrup are out. You have a choice of toppings depending on your taste and health goal.
- They are cheaper and less processed.
So opt for steel-cut oats, oatmeal, buckwheat, or mixes of healthy grains such as Bob's red mill cereals.
Healthy cereal ideas
All of these recipes call for healthy hot or cold cereals, and a number of healthy toppings. Please experiment with the amounts that suit your palate. Enjoy my recipes for Bob's red mill hearty hot breakfast!
- 1 cup cooked Bob's red Mill 10 grains cereal
- 2 tsp ground flax meal
- 1 tbsp ground almonds
- 1/4 cup frozen ( unfrozen) berries
- rice or almond milk ( optional)
- (optional) agave nectar or maple syrup
Fantastic breakfast, especially for those who have high blood pressure, or those who have a long break between breakfast and lunch. Thsi bowl of cereals ptovides your RDA for healthy omega-3 oils, and is a healthy high protein meal.
Wake up and feed your brain! Walnuts and hemp seeds will do that. This cereal has a taste and all benefits of traditional Ukrainian zapekanka, except it doesn't require baking. Great way to eat leftover brown rice.
Brown rice cereal - Lazy Ukrainian zapekanka style
- 1/2 cup cooked brown rice
- 1/2 cup baked ( or steamed) butternut squash
- 3 tbsp tvorog or baking cheese
- 1 tbsp walnuts
- 1 tbsp hemp seeds
- (optional) maple syrup, agave nectar, brown sugar, or honey to taste
Mix brown rice with maple syrup and baking cheese, put in the bowl. Put mashed squash on top, and garnish with nuts.
- 1 cup cooked oatmeal
- 1/2 cup baked pumpkin or butternut squash
- 3 tbsp tvorog or baking cheese
- (optional) maple syrup
Mix oatmeal with pumpkin and baking cheese. Pour yogurt and maple syrup, garnish with the raisins.
- 1/2 cup rolled oats or muesli
- 1/2 cup almond or rice milk
- 4 tbsp yogurt or almond milk
- 1 tbsp slivered almonds
- 1/2 banana
- 1 tsp ground flax seeds
Mix rolled oats with yogurt and milk and let it soak overnight. In the morning, mix in the rest of ingredients.
Healthy cereal choices
I get questions like "Are these (insert brand) cereals healthy?" once in a while. Cereals that look like whole grain crushed in pieces are healthy, this is the best healthy breakfast choice for you!
When selecting cereals, remember to choose whole grain over fancy mixes with fancy shapes, ready to eat. There is no doubt that they have some healthy ingredients, and it's OK to eat them once in a while, but the best option that leaves control over what you eat to YOU is whole food only. Consider barley, kamut, buckwheat, or rye cereal, buy muesli, add different fruit on top - the combinations are endless. __________________________________________________
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