Whole-Grain Breakfast Porridge

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
84%
Whole-Grain Breakfast Porridge
65 min.
4
313kcal

Suggestions

Ingredients

  •  cinnamon sticks 
  • 0.3 cup fruit dried chopped (cranberries, cherries, raisins and/or apricots)
  • tablespoons brown sugar dark light packed
  • piece orange peel 
  • 0.3 cup pearl barley 
  • 0.5 cup rice wild red
  • 0.3 teaspoon salt 
  • 0.5 cup steel-cut oats 
  • 0.5 cup wheat cereal 

Equipment

  • kitchen timer
  • rice cooker

Directions

  1. Up to 12 hours before serving, put the rice, oats, barley and farina in a 6-to-10-cup rice cooker. Stir in the orange peel, cinnamon stick, sugar, salt and 5 cups water.
  2. Add the dried fruit.
  3. Close the cooker, set the timer and program for the porridge cycle so that breakfast is ready at the desired time. (If you don't have a porridge setting on your rice cooker, program for 50 to 55 minutes.
  4. Serve the warm porridge with nuts, syrup and/or milk, if desired.
  5. Photograph by Kana Okada

Nutrition Facts

Calories313kcal
Protein12.72%
Fat6.49%
Carbs80.79%

Properties

Glycemic Index
40.75
Glycemic Load
14.21
Inflammation Score
-7
Nutrition Score
22.992608723433%

Flavonoids

Cyanidin
2.9mg
Delphinidin
0.48mg
Malvidin
0.03mg
Pelargonidin
0.02mg
Peonidin
3.07mg
Catechin
0.02mg
Epigallocatechin
0.05mg
Epicatechin
0.27mg
Epigallocatechin 3-gallate
0.06mg
Kaempferol
0.01mg
Myricetin
0.41mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:312.62kcal
15.63%
Fat:2.41g
3.71%
Saturated Fat:0.27g
1.66%
Carbohydrates:67.58g
22.53%
Net Carbohydrates:57.41g
20.88%
Sugar:6.94g
7.71%
Cholesterol:0mg
0%
Sodium:318.9mg
13.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.64g
21.28%
Vitamin D:25.16µg
167.74%
Folate:274.6µg
68.65%
Iron:10.73mg
59.59%
Fiber:10.17g
40.68%
Zinc:4.79mg
31.94%
Manganese:0.61mg
30.43%
Vitamin B3:5.12mg
25.58%
Vitamin B6:0.44mg
21.84%
Phosphorus:210.59mg
21.06%
Vitamin B2:0.34mg
19.9%
Vitamin B1:0.29mg
19.16%
Magnesium:72.27mg
18.07%
Vitamin B12:0.94µg
15.73%
Vitamin C:8.76mg
10.62%
Calcium:97.41mg
9.74%
Copper:0.17mg
8.4%
Selenium:5.37µg
7.67%
Potassium:246.52mg
7.04%
Vitamin A:340IU
6.8%
Vitamin B5:0.29mg
2.9%
Vitamin E:0.28mg
1.85%
Vitamin K:1.24µg
1.18%