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