Skip The Oatmeal: Try These 4 Savory Breakfast Grains Instead!

I love oatmeal. But I can only eat so much of it! Made from grains that you don't normally see on the breakfast table, savory breakfast grain bowls are as filling as oatmeal and provide creative ways to get your proteins, fiber and antioxidants. Here are 4 amazing and exciting options to replace those plain ol' oats:

1. Brown Rice Breakfast Risotto with Peas and Pesto

Toss the white rice and replace it with short-grain brown rice in this breakfast risotto. Not only does it taste nuttier and more complex, brown rice has more than double the fiber of white, keeping blood sugar levels stable until lunch.

TOTAL TIME: 50 minutes / SERVINGS: 4 2 c water 1 c uncooked short-grain brown rice 1 c vegetable stock ½ tsp salt Ground black pepper, to taste 1 c fresh or defrosted frozen green peas ¼ c homemade or prepared basil pesto ½ c fresh goat cheese or plain Greek yogurt, for serving (optional) 1. BRING water and rice to a boil in a medium saucepan. Reduce to a simmer, cover, and cook for 45 minutes. 2. BRING stock, salt, and pepper to a boil in a large high-sided skillet. Stir in cooked rice. Reduce heat to medium-low and cook for 3 to 5 minutes, stirring often, until rice has absorbed all liquid. Stir in peas and warm through. 3. SPOON risotto into bowls, top with 1 Tbsp pesto and 2 Tbsp cheese or yogurt per serving. Serve warm. NUTRITION (per serving) 268 cal, 11 g pro, 24 g carb, 3 g fiber, 3 g sugars, 15 g fat, 6 g sat fat, 670 mg sodium

2. Mediterranean Amaranth Porridge with Tomatoes, Basil, and Goat Cheese

Amaranth, a gluten-free whole grain, cooks into a perfect porridge-like consistency for a hearty breakfast that delivers plant-based protein, fiber, and antioxidants. TOTAL TIME: 20 minutes / SERVINGS: 2 2 c vegetable stock ⅔ c amaranth ½ tsp dried oregano ¼ tsp salt 2 fresh tomatoes, sliced ¼ c sliced basil ¼ c goat cheese 1 Tbsp extra-virgin olive oil Ground black pepper, to taste 1. BRING stock, amaranth, oregano, and salt to a boil in a medium saucepan. Reduce to a simmer, cover, and cook until thick and creamy like porridge, about 25 minutes. Stir well before spooning into bowls. Top with tomatoes, basil, cheese, ½ Tbsp oil per person, and pepper. Serve warm. NUTRITION (per serving) 427 cal, 15g pro, 52 g carb, 6 g fiber, 5 g sugars, 18.5 g fat, 7 g sat fat, 753 mg sodium

3. Southwest Black Rice Porridge with Salsa, Avocado, and Cilantro

With one of the highest antioxidant levels of any food, black rice is worthy of celebration. For extra protein, top with a poached or fried egg. TOTAL TIME: 45 minutes / SERVINGS: 2 1 c water ½ c uncooked black rice (sometimes called forbidden rice) ½ c finely chopped fresh cilantro 1 Tbsp lime juice 2 tsp extra-virgin olive oil 1 tsp ground cumin ¼ tsp salt ½ c homemade or prepared salsa 1 lg avocado, halved, pitted, and sliced Red pepper flakes, to serve 1. BRING water and rice to a boil in a medium saucepan. Reduce to a simmer, cover, and cook until all water is absorbed, about 45 minutes. Remove from heat and stir in cilantro, lime juice, oil, cumin, and salt. Spoon into bowls. 2. TOP rice with ¼ cup salsa and ½ avocado per serving. Serve warm, room temperature, or chilled. NUTRITION (per serving) 401 cal, 8 g pro, 52 g carb, 12 g fiber, 4 g sugars, 21.5 g fat, 3 g sat fat, 759 mg sodium

4. Cream of Millet with Chickpeas, Za'atar, and Orange

This is a perfect gluten free breakfast with flavours of the Middle East. The millet is loaded with minerals, protein and fiber. TOTAL TIME: 10 minutes / SERVINGS: 1 ¼ c uncooked millet 1 c water or unsweetened plain almond milk ¼ tsp salt ⅓ c cooked chickpeas 1 tsp extra-virgin olive oil 1 tsp za'atar (a Middle Eastern spice blend), plus more for serving 1 orange, peeled and thinly sliced 1. PULSE millet until the size of fine cornmeal in a blender. Add to a medium saucepan along with water or milk and salt. Whisking constantly, bring to a boil, reduce to a simmer, cover, and cook until thick and creamy like porridge, about 5 minutes. Remove from heat, whisk well to remove any lumps, and spoon into bowl. 2. COMBINE chickpeas, oil, and za'atar in a separate small bowl. 3. TOP millet with chickpeas, orange slices, and a light sprinkle of za'atar. NUTRITION (per servings) 382 cal, 12 g pro, 67 g carb, 12 g fiber, 16 g sugars, 8 g fat, 1 g sat fat, 594 mg sodium How do you do breakfast when you aren't feeling the oats? I'm a fan of quinoa in the morning, how about you?

1 comment

Muchas gracias. ?Como puedo iniciar sesion?

eollbshopu March 11, 2021

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