By Mayo Clinic Staff

Dietitian's tip:

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.

Number of servings

Serves 14
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. Kidney diet

Ingredients

  1. 1/2 cup uncooked pearl barley
  2. 1/2 cup uncooked red wheat berries
  3. 1/2 cup uncooked brown rice
  4. 1/4 cup uncooked steel cut oats
  5. 3 tablespoons uncooked quinoa
  6. 2 tablespoons of flaxseed
  7. 1/2 teaspoon kosher salt
  8. 1 1/2 quarts water

Directions

In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt. Pour water over ingredients, stir and bring to a boil over medium heat. Reduce heat to low and simmer for 45 minutes, stirring occasionally.

Nutritional analysis per serving

Serving size: 1/2 cup

  • Calories 114
  • Total fat 1 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 0 mg
  • Sodium 74 mg
  • Total carbohydrate 21 g
  • Dietary fiber 3 g
  • Total sugars 0 g
  • Protein 4 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

Feb. 23, 2017

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/6-grain-hot-cereal/rcp-20197750