Make a big batch of this on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness. From the Mayo Clinic.
Ingredients
- 1/2 cup uncooked pearl barley
- 1/2 cup uncooked red wheat berries
- 1/2 cup uncooked brown rice
- 1/4 cup uncooked steel-cut oats
- 3 tablespoons uncooked quinoa
- 2 tablespoons of flaxseed
- 1/2 teaspoon kosher salt
- 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
(Makes 14 half-cup servings)
- 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
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