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Whole Grains for Breakfast


There's no better way to start the day than with a good workout followed by a healthy breakfast. Why? You get your metabolism active, and your brain ready to take on the day. Chock-full of fiber and nutrients, these whole-grain recipes are the perfect option for breakfast. Not only do they keep you fueled throughout the morning, but they also set you up for success in choosing healthy foods all day as well. From a comforting bowl of oatmeal to weekday-perfect pancakes, here are my 5 favorite whole-grain breakfasts from Cooking Light.

Eating healthy should still be delicious.

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  1. PB&J Stuffed Multigrain Pancakes: Pancakes don't have to be reserved for just the weekends anymore with these inside-out hot cakes. These delicious bites pack in my favorite flavors of peanut butter and strawberry, and they're perfectly portable! What could be better than that?

3. Spinach and Feta Quiche with Quinoa Crust: The crunchy quinoa crust gives heartiness to the light and fluffy quiche inside. This is a great recipe to make on the weekend for a crowd or to enjoy throughout the week.

4. Steel Cut Oats with Warm Berry Compote: It's always amazing to see how 5 simple little ingredients can create something so satisfying. Brimming with antioxidants and packed with 41g whole grains per serving, this breakfast tastes like a sweet treat, yet packs a hearty dose of nutrients for less than 220 calories.

5. Pumpkinseed, Date, and Tahini Bars: Say goodbye to fast food for good and whip these up instead! Barley, oats, and quinoa shine in these scrumptious whole grain snack bars. At less than 150 calories per bar, they are perfect paired with a banana or apple for those busy mornings when you just have to get out the door.See More:


11 Whole Grain Breakfast Recipes That Don&apost Suck

Foods made with whole grains have unfairly earned bad reputation, often for being too mealy and sometimes for just being kind of gross. But whole grain breakfasts don’t have to taste bad. In fact, there are plenty of whole grain breakfasts that don’t suck and are still good for your health. Getting more whole grains into your diet doesn’t have to be a chore, either. It can actually be quite easy𠅊nd very delicious—to add more whole wheat and whole grains to your breakfast, and you don’t have to give up exciting flavors or pleasing textures to eat well in the morning.

If you’re not eating whole grains and whole wheat, it might be worthwhile for you to give it a shot, because unlike refined grains like all-purpose flour or white bread, whole grains contain all parts of the kernel, which means there’s 25 percent more protein in whole grains than in refined grains, according to the Whole Grains Council. Many whole grains are also high in fiber, which can help you feel full until lunchtime. Plus, eating more whole grains, as part of a healthy diet, can help reduce the risk of heart disease.

But making a healthy choice for breakfast doesn’t mean you have to eat something you don’t like, and these 11 recipes are proof that whole grain breakfasts can be just as appetizing as they are healthy.


3 Healthy Whole-Grain Breakfasts

Make the most important meal of the day the yummiest one, too!

Start your mornings&mdashand your year&mdashoff right: by whipping up these breakfasts from Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons by Megan Gordon (Ten Speed Press, available for pre-order now and wherever books are sold in January 2014). All three are the a.m. meal trifecta: healthy, wholesome, and full of whole grains. Delicious!

Apricot Pistachio Granola
Makes about 8 cups

3 cups rolled oats
1 cup raw pistachios, coarsely chopped
1 cup raw pepitas
1&frasl2 cup raw sesame seeds
1&frasl2 cup raw sunflower seeds
1 tsp kosher salt
1&frasl4 tsp ground cinnamon
1&frasl2 tsp ground cardamom
1&frasl2 tsp pure vanilla extract
1&frasl2 cup extra-virgin olive oil
1&frasl2 cup maple syrup
1&frasl2 cup finely chopped dried apricots (about 10 dried apricots)
1&frasl4 cup diced crystallized ginger

1. Preheat the oven to 325° F. Line a large rimmed baking sheet with parchment paper or a silicone mat.

2. In a large bowl, stir together the oats, pistachios, pepitas, sesame seeds, sunflower seeds, salt, cinnamon, and cardamom.

3. Add the vanilla, olive oil, and maple syrup, and stir to combine until all wet and dry ingredients are evenly mixed together. Turn the mixture out onto the prepared baking sheet, and spread in an even layer.

4. Bake until fragrant and golden brown, 35 to 40 minutes. Stir every 15 to 20 minutes to ensure the granola bakes evenly. Remove from the oven, and let cool completely on the baking sheet. If the granola doesn&rsquot seem as toasty and crunchy as you&rsquod like, it will firm up considerably as it cools. Stir in the apricots and crystallized ginger once the granola has cooled. Store in an airtight container for three to four weeks, or refrigerate for up to six weeks (if refrigerating, keep the apricots in a separate sealed bag and add them as you enjoy your granola so they don&rsquot become hard and dry).

Blueberry Breakfast Bars
Makes 12 to 16 bars

For the blueberry filling:
3 cups fresh blueberries or 1 (12-ounce) package frozen blueberries, unthawed
1&frasl4 cup natural cane sugar
3 Tbsp unbleached all-purpose flour
2 Tbsp freshly squeezed lemon juice
1 Tbsp grated lemon zest
1 tsp water

For the whole-grain crust:
1&frasl2 cup rolled oats
1 cup rye flakes
3&frasl4 cup sliced raw almonds
1&frasl4 cup raw sesame seeds
1 cup whole-wheat flour
1&frasl2 cup packed light brown sugar
1&frasl2 tsp ground cinnamon
1 tsp kosher salt
3&frasl4 tsp baking powder
1 large egg, beaten
8 Tbsp (1 stick) cold unsalted butter, cut into 1&frasl4-inch cubes, plus more for greasing the pan
3 to 4 Tbsps ice water

1. Preheat the oven to 350° F. Butter an 8-inch square pan.

2. To prepare the filling: In a heavy-bottomed saucepan, combine the berries, sugar, flour, lemon juice, lemon zest, and water. Stir over medium heat until the mixture begins to simmer. Continue stirring until berries just begin to break down and the sauce thickens, 3 to 4 minutes. Remove from the heat.

3. To prepare the crust: In the bowl of a food processor fitted with the metal blade, pulse together the rolled oats, rye flakes, almonds, and sesame seeds until they form a chunky, mealy texture, about 30 seconds. Add the flour, brown sugar, cinnamon, salt, and baking powder, and pulse a time or two to combine. Add the egg and butter, and pulse until the mixture has the consistency of large crumbs.

4. To assemble and bake the bars: Press approximately half of the crust mixture evenly into the bottom of the prepared baking pan. Pour the berry filling onto the crust and spread evenly. Scatter the remaining crust mixture across the top as you would for a fruit crisp or crumble&mdashmessy and haphazard, but evenly dispersed. Don&rsquot worry about pressing down it will bake into the bars beautifully.

5. Bake until the top crumble is golden brown, about 30 minutes. Let cool completely in the pan. Slice into bars. If wrapped and kept at room temperature, the bars will keep for three days.

Greens and Grains Scramble
Serves 2

4 large eggs, beaten
1 Tbsp milk
1&frasl4 tsp kosher salt
2 Tbsp extra-virgin olive oil
1 green onion, white and light green parts, finely chopped (about 1 Tbsp)
2 cloves garlic, minced
1 heaping cup well-packed chopped leafy greens (such as spinach, kale, or Swiss chard leaves without ribs)
1&frasl2 cup cooked whole grains (wheat berries, farro, barley, or millet)
1 Tbsp chopped fresh chives
Freshly ground black pepper
Flaky salt
Crusty bread, toasted English muffins, or warm corn tortillas, for serving

1. In a large bowl, whisk together the eggs, milk, and kosher salt set aside. Heat 1 Tbsp of the olive oil in a sauté pan over medium heat. Add the green onion and garlic, and sauté until soft, 1 to 2 minutes. Add the greens, grains, and remaining 1 Tbsp olive oil, and sauté until the greens are wilted and the grains are warmed through, 3 to 5 minutes.

2. Decrease the heat to low, and pour in the egg mixture, gently stirring to comingle them with the greens and grains. Continue stirring until they&rsquore softly scrambled, 2 to 3 minutes. Remove from the heat, stir in the chives, and season with pepper.

3. Serve hot with a sprinkling of flaky salt on top and crusty bread, toasted English muffins, or warm corn tortillas alongside.


Move Over Oatmeal — 7 Other Healthy Grains To Try for Breakfast

Porridge, hot cereal, mush – gruel? Whatever you call it, warm whole grains are a healthy way to start your day.

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To get the best variety and benefits, look beyond your bowl of oatmeal to find great grains that are excellent for your health.

Dietitian Laura Jeffers, MEd, RD, LD, suggests seven nutritious options to help get your morning off to a good start.

Amaranth

This pseudocereal (not a true grain, but a seed) was a staple food of the Incas, Mayas and Aztecs.

How to prepare it — Mix ½ cup amaranth and 1½ cup water in a pot and bring to a boil. Reduce heat and simmer for 20 minutes. Serves 2.

Why give it a try — This tiny seed contains all essential amino acids, making it a plant source of complete protein. It’s also gluten-free.

Quinoa

Pronounced “keen-wah,” this nutty-tasting ancient superseed is native to the Andes Mountains of Bolivia and Peru. Recently surging in popularity, experts say it’s worth the hype.

How to prepare it — Rinse 1 cup of quinoa. Place in a small saucepan with 2 cups water. Bring to a boil, then cover and simmer for 15 minutes. Serves 2.

Why give it a try — This protein powerhouse contains 8 grams per cup (one of the only plants that contain a complete protein). It’s also gluten-free — and contains 15% of your daily FDA-recommended iron.

Polenta

Cornmeal mush? Yes, please. Polenta is what the Italian, French and Swiss call a simple boiled cornmeal. This versatile dish can be consumed hot, or left to cool and then sliced, baked or grilled.

How to prepare it — Polenta has a reputation for being high maintenance. Try this method. Bring 2 cups of water to a boil in a small saucepan. Stir in ½ cup polenta and ¼ teaspoon salt. Stir frequently and reduce heat. Simmer, stirring often, for about 30 minutes. Add more water if it dries out. Serves two people.

Why give it a try — Polenta made from organic corn is a good source of vitamin C, and the carotenoids, lutein and zeaxanthin. And, it’s yet another gluten-free option!

Kamut

Kamut is actually the brand name for an ancient, recently rediscovered strain of Egyptian wheat: Khorasan wheat.

How to prepare it — Soak ½ cup Kamut overnight in 1 cup water. Drain, rinse and put in a small pot. Cover with an inch of water and bring to a boil. Reduce heat and simmer for at least 25 minutes until water is absorbed.

Why give it a try — This ancient wheat is higher in protein, selenium, zinc and magnesium than modern wheat.

Millet

Yes, birdseed. But hold on. This grain is certainly fit for human consumption. In Ancient Rome, it was used for porridge, while it was traditionally ground and used in flatbreads in India and Ethiopia.

How to prepare it — Lightly toast ½ cup millet in a small saucepan for 2-3 minutes until fragrant. Add 1½ cup water or orange juice and bring to a boil. Simmer for 15 minutes. Serves 2.

Why give it a try — Also gluten-free, millet is high in fiber, iron, B vitamins, manganese, phosphorus and magnesium.

Buckwheat

Another not-true-grain, buckwheat is a triangular seed related to rhubarb. Its roasted groats (kasha) are an Eastern European staple enjoyed with milk, or sauteed mushrooms and onions.

How to prepare it — Rinse 1 cup of buckwheat groats in hot water. Place in a small saucepan with 2 cups of water. Bring to a boil, then cover and simmer for about 20 minutes until tender. Serves 2.

Why give it a try — You’ll get all 9 essential amino acids, including lysine and arginine. Plus, it’s a very good source of manganese and a good source of copper, magnesium, fiber and phosphorus. Despite “wheat” in its name, buckwheat’s actually wheat-free and gluten-free!

Brown rice

Brown rice is an inexpensive staple that so many of us have in our pantry – and tend to forget it’s there. (Just note that brown rice spoils faster than other types of rice due to its high oil content!) If you don’t have it, it’s just as easy to find as white rice.

How to prepare it — Place 1 cup cooked brown rice and 1 cup of water in a small pan. Bring to a boil. Reduce heat and simmer for 7-8 minutes until thickened. (This breakfast is perfect for using up leftovers!)

Why give it a try — It’s an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium and niacin.

Now for the tasty, healthy toppings

Your options are endless. Mix and match any of the following — and you’ll never have a dull breakfast bowl again!

Milks — Low-fat dairy nondairy (almond, coconut, soy).

Fruits — Blueberries, raspberries, blackberries, mango, banana, strawberry, raisins, dates, figs.

Nuts — Chopped pecans, walnuts, brazil nuts, hazelnuts, almonds — or their butters.

Spices — Cinnamon, cardamom, nutmeg, allspice, vanilla or almond extract.

Processed or refined grains have the fiber-rich outer layers which contains B vitamins and minerals and germ layer that contains essential fatty acids and vitamin E,” Jeffers says. “So try to keep your grains whole whenever possible.”

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27 Easy and Delicious Whole30 Breakfast Recipes That’ll Make You Feel Like You’re Not Missing Anything (We’re Talking About You, Bread)

Not familiar with the Whole30? Well, it’s pretty much what it sounds like: For 30 days, you’ll eat only whole foods — meat, seafood, veggies, fruits, spices, oils, nuts, and seeds — in hopes of resetting unhealthy cravings and habits.

It comes down to this. Can’t pronounce or recognize the ingredients on the package? Don’t eat it.

What’s off-limits? Sugars, grains, dairy, alcohol, anything processed, and — the tricky part —anything that resembles those foods (no Paleo pancakes, gluten-free oats, or Whole30-approved cupcakes allowed).

Since yogurt, cereal, toast, and even oatmeal are off the table, breakfast tends to be the toughest meal on the program. A few of us here at Greatist HQ completed the Whole30, so we can attest to that. Eggs get old — fast.

Lucky for you, we’ve gathered 27 creative Whole30 breakfast recipes from bloggers around the web so you can equip yourself for easy and delicious mornings, all month long.

1. Breakfast salad

Our mouths are watering for this dish — and we’re not usually the type to say that about a salad. Just swap out the breakfast sausage for the Whole30-approved kind. Then add cherry tomatoes, hard-boiled eggs, red onion, avocado, and fresh herbs to make this savory, flavorful treat.

P.S. In case you think it’s weird, breakfast salads are a thing.

2. Egg bake with chicken sausage and veggies

Already sick of scrambled eggs? You’re in luck. The recipe creator credits this easy dish with saving her Whole30. And we don’t doubt it: The savory scramble can be baked on Sunday and provides five days’ worth of filling breakfasts — just cut a slice and heat each morning.

3. Breakfast pizza quiche

Pizza for breakfast? Well, sort of! Topped with pizza sauce, sausage or prosciutto (that’s what we swap out for the recipe’s pepperoni), and savory Italian spices, this egg bake is about as close to pizza as you can find on the Whole30.

Just make sure to buy sauce without sugar or sweeteners.

4. Paleo sausage balls

We don’t typically think of meatballs as a breakfast food, but they totally can be, right? Throw a fried egg on top, and these guys make for a filling breakfast any day of the week. This version even sneaks some sweet potato into the balls for added nutrients and flavor.

5. Potato boat power breakfast

Consider the spud your lifeboat, and fill it with bacon, a fried egg, and sliced avocado for a hearty breakfast that’s easy to put together, and super impressive on Instagram. Heads up: The spuds need to bake for about an hour at 425°F (218°C).

6. Avocado baked egg

You may have seen this gorgeous recipe making the rounds on Pinterest, but if you’ve been freaked out by the idea of baking an avocado, just try it. Trust us: The combo of an egg and creamy avocado is so delicious that the 15 minutes it takes to bake are way worth it.

And, it’ll keep you full till lunchtime.

7. Salmon frittata

Pretty enough to present to friends for brunch but easy enough to make any day of the week, this recipe brings salmon and eggs together with fresh dill and chives for a delicious, healthy dish. Garnish with homemade mayo to keep things Whole30 approved.

8. Kale and egg quiche with sweet potato crust

You’ll have to leave out the cheese to make this Whole30. But if you’re looking for a fancy brunch dish for other pals on Whole30 or just want to #treatyoself to a week of good mornings, try this tasty veggie dish.

9. Twice-baked breakfast sweet potatoes

Who decided baked potatoes were just for dinner? This recipe uses sweet potatoes as a naturally sweet bed for a baked egg, seasoned with (Whole30-friendly!) bacon, and onions. Hint: Bake the sweet potatoes the night before for quick next-morning prep.

10. Cinnamon apple grain-free breakfast porridge

Ok, technically, this blogger tells us it’s not Whole30-compliant. It’s faux cereal, and faux is a no-no.

But when you’re craving a comforting, filling bowl of oats on a cold morning, this will be the answer to your prayers. A bowl with the creamy and chewy texture of oats, made with ground nuts, banana, coconut flakes, apple, and warming spices like cinnamon and nutmeg.

11. Whole30 breakfast bowl

We call this a banana scramble. Topped with sliced apples, almond butter, coconut flakes, and cinnamon, you might call it oatmeal. Just use an almond butter that doesn’t have added sugar.

12. Oatless oatmeal with zucchini

You won’t even taste the zucchini, promise. Think of this as a gluten-free version of Cream of Wheat with more protein, thanks to the naturally sweet combo of mashed banana, egg whites, and ground flaxseed. Top it with almond butter, berries, coconut, and cacao nibs.

Or customize this porridge with whatever Whole30-friendly ingredients tickle your fancy.

13. Grain-free oatmeal

Another twist on breakfast oats, this dish is filling, crunchy, naturally sweet, and tastes so close to the real deal you may never go back to your prepackaged oatmeal. And it’s quick: Just throw an apple, date, unsweetened coconut, almonds, and chia seeds into the food processor.

14. Zoodle breakfast bowl

We’ll admit it: We have a zoodle obsession. And thanks to this colorful breakfast bowl recipe, we now have a reason to eat them all day long. A creamy avocado sauce coats spirals of zucchini noodles. Then, bring on the fried eggs and roasted sweet potatoes.

Talk about an amazingly tasty and filling way to start your day.

15. Sweet potato applesauce mash

This recipe will brighten up even the dreariest morning, and it tastes so good you’d never know its sugar free. And loaded with vitamin A, and high in potassium and fiber. All you need are three ingredients — sweet potato, apples (or applesauce with no added sugars), and sea salt.

Somehow, it tastes even more awesome in a mason jar.

16. BLT breakfast salad

With bacon, ooey-gooey soft-boiled eggs, and a hearty bed of greens, this dish is yummy, nutritious, and gorgeous to look at. Just double-check that the bacon is free of added sugars. so it’s compliant with Whole30 standards for bacon.


Recipe Summary

  • 2 cups quick-cooking oats
  • 1/2 cup buckwheat flour, such as Bob's Red Mill
  • 1/2 cup millet, such as Bob's Red Mill
  • 3/4 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 3/4 teaspoon kosher salt
  • 1 cup cashew butter
  • 1/2 cup virgin coconut oil
  • 3/4 cup packed light-brown sugar
  • 2 large eggs, room temperature
  • 1 cup fresh raspberries
  • Plain yogurt, for serving (optional)

Preheat oven to 375 degrees. In a large bowl, whisk together oats, buckwheat flour, millet, cinnamon, baking soda, and salt. Line 2 baking sheets with parchment.

In a saucepan, heat cashew butter, coconut oil, and brown sugar over medium-low, stirring, just until smooth and combined. Pour over oat mixture stir until incorporated. Let cool slightly. Stir in eggs, then fold in raspberries (it's okay if they break apart slightly).

Scoop 2-tablespoon mounds of dough onto prepared baking sheets. Using your hands or the bottom of a glass, flatten each mound slightly.

Bake, rotating sheets halfway through, until cookies are light golden brown and set, 15 to 18 minutes. Transfer sheets to wire racks let cool completely. Serve, with yogurt alongside. Cookies can be stored in an airtight container at room temperature up to 2 days.


Polenta with Pears and Cranberries

This is another one of those breakfasts that doubles as a scrumptious desert. The cooked fruit on top of the buttery-like polenta is such a winning combination.

View Recipe


Oatmeal is so familiar to us that we often forget how healthy it can be — as long as you steer clear of instant oatmeal that contains artificial flavors and sweeteners. This recipe adds pumpkin purée and fall spices, proving that oatmeal doesn't have to be boring. Try changing it up by adapting the recipe according to what fruit is in season — think stewed rhubarb in the spring or fresh berries in the summer.

Whole-wheat pastry flour is becoming easier to find these days, so even familiar breakfast sweets can be turned healthy. These whole-wheat scones are made even healthier by using applesauce instead of butter or cream. Make the scones ahead of time and freeze them and you'll be able to enjoy a fresh scone every morning with tea.


Make Half Your Grains

Work toward making at least half of your grain choices whole grains. Discover new ways to enjoy grains with these tips.

Have whole grains at breakfast

Enjoy a whole grain hot cereal. Oatmeal is a favorite, but consider trying a grain that’s new to you, like buckwheat or millet. You might find a new breakfast favorite.

Enjoy a multi-grain bowl

Create a one-dish meal by layering a mixture of grains like barley or wild rice with some colorful veggies and some low-fat cheese. Add your favorite protein and a dash of hot pepper sauce.

Swap your sandwich bread

Look for sandwich-type breads made with whole grains. Pita, tortillas, naan, sliced breads, and rolls are all available as whole grains.

Choose whole grain takeout

Ask about whole grain options when dining out or ordering take-out food. For example, make a switch to whole-wheat pasta or brown or wild rice.

Experiment with a new grain

Cook a new grain like quinoa, amaranth, or millet. You can find cooking tips and recipes online. Grains are pretty versatile and also have lots of important nutrients.

Switch up pizza night

Create individual, homemade pizzas on whole-wheat English muffins or tortillas. Or, make a traditional pizza using a pre-made whole-wheat flour. Don’t forget the veggie toppings.


2-Ingredient Double Chocolate Superfood Pancakes (Egg-Free)

Inside Scoop: The easiest and most delicious superfood pancakes that can be made by simply adding water. Double chocolate 2 ingredient superfood pancakes for breakfast, lunch, dinner and dessert… is definitely where it’s at! Especially with a.


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