Five-Grain Cereal with Apricots, Apples, and Bananas

Vegetarian
Vegan
Dairy Free
Health score
14%
Five-Grain Cereal with Apricots, Apples, and Bananas
45 min.
9
259kcal

Suggestions


Start your day on a wholesome note with our delightful Five-Grain Cereal with Apricots, Apples, and Bananas. This vibrant breakfast option is not only vegetarian and vegan but also completely dairy-free, making it a perfect choice for anyone looking to enjoy a nutritious morning meal. Packed with a medley of flavors and textures, this cereal combines the natural sweetness of dried fruits with the hearty goodness of five different grains.

Imagine waking up to the enticing aroma of steel-cut oats simmering gently on the stove, mingling with the rich scents of dried apricots, apples, and bananas. Each spoonful offers a satisfying crunch from the flaxseed and oat bran, while the cracked wheat and grits provide a delightful chewiness that will keep you full and energized throughout the morning. With just 45 minutes of preparation, you can whip up a generous batch that serves nine, making it an ideal option for family brunches or meal prep for the week ahead.

Not only is this cereal a feast for the senses, but it also boasts a balanced caloric profile, with a healthy mix of protein, fats, and carbohydrates. So, whether you're fueling up for a busy day or enjoying a leisurely weekend breakfast, this Five-Grain Cereal is sure to become a beloved staple in your kitchen. Dive into a bowl of goodness and savor the nourishing flavors that will leave you feeling satisfied and ready to take on the day!

Ingredients

  • 0.7 cup apples dried coarsely chopped
  • 0.7 cup banana chips dried
  • 0.5 cup cracked wheat 
  • 0.7 cup apricots dried coarsely chopped
  • 0.3 cup flaxseeds 
  • 0.5 cup regular grits uncooked
  • 0.5 cup oat bran 
  • 0.8 teaspoon salt 
  • 1.3 cups steel-cut oats (Irish)
  • 13.5 cups water 
  • 0.3 cup wheat bran 

Equipment

  • bowl
  • sauce pan

Directions

  1. Place flaxseed in a spice or coffee grinder; process until coarsely ground.
  2. Combine flaxseed, oats, and remaining ingredients except water in a large bowl, stirring well to combine.
  3. Bring water to a boil in a large saucepan.
  4. Add cereal; cover, reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook 2 minutes or until thick, stirring constantly.
  5. Serve immediately.

Nutrition Facts

Calories259kcal
Protein11.86%
Fat23.58%
Carbs64.56%

Properties

Glycemic Index
27.88
Glycemic Load
11.16
Inflammation Score
-5
Nutrition Score
9.422173914702%

Flavonoids

Cyanidin
0.15mg
Catechin
0.12mg
Epigallocatechin
0.02mg
Epicatechin
0.7mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.01mg
Kaempferol
0.01mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:259.15kcal
12.96%
Fat:7.4g
11.39%
Saturated Fat:2.4g
14.97%
Carbohydrates:45.58g
15.19%
Net Carbohydrates:37.01g
13.46%
Sugar:8.59g
9.54%
Cholesterol:0mg
0%
Sodium:215.23mg
9.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.38g
16.76%
Manganese:0.91mg
45.53%
Fiber:8.58g
34.3%
Magnesium:67.41mg
16.85%
Phosphorus:154.16mg
15.42%
Iron:2.57mg
14.27%
Vitamin B1:0.21mg
14.06%
Copper:0.24mg
11.8%
Selenium:8.04µg
11.49%
Potassium:311.32mg
8.89%
Vitamin A:376.02IU
7.52%
Vitamin B6:0.12mg
5.75%
Zinc:0.79mg
5.29%
Calcium:50.34mg
5.03%
Vitamin B3:0.95mg
4.76%
Vitamin E:0.57mg
3.78%
Vitamin B5:0.34mg
3.44%
Folate:13.13µg
3.28%
Vitamin B2:0.05mg
3.01%
Vitamin C:0.96mg
1.16%
Vitamin K:1.13µg
1.08%
Source:My Recipes