My go-to breakfast item is this ultimate cereal mix. It is packed with nutrients that help prevent a wide array of diseases, is low in sugar, and is easy to make. An added bonus – my two-year old loves it. We enjoy it plain, with almond/hemp milk or yogurt, or with fresh berries in the summer. I usually make a big jar of it to last us several weeks.
Here are the ingredients and individual their health benefits:
- 2 cups oats (rolled or quick cooking steel cut) – helps to lower cholesterol levels, reduce risk of cardiovascular disease, stabilize blood sugar, and lower Type 2 diabetes risk.
- 1 cup chia seeds – loaded with antioxidants, fibre, omega-3 fatty acids (important for brain health), calcium, manganese, and other nutrients, and help treat Type 2 diabetes as they slow down digestion.
- 1/2 cup hemp seeds – highly concentrated in proteins, essential fats, vitamins and enzymes, while low in sugar, starches and saturated fats.
- 1/2 cup buckwheat groats – protect against varicose veins and cardiovascular disease, have anti-inflammatory and anti-arthritis properties, and improve gut health
- 1/2 cup pumpkin seeds – rich in magnesium (important in maintaining heart health), zinc (which helps in immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function), and omega-3 fatty acids. Also help improve insulin regulation, and have anti-inflammatory properties.
- 1/2 cup goji berries – excellent source of antioxidants, fibre, vitamins A, B1, B2, B6, C, and E, and iron
- 1/2 cup sugar-free dried cranberries (the brand that I get is sweetened with apple juice) – prevent certain types of cancer and urinary tract infections, lower blood pressure, and improve immune system.
- 1/2 cup black sesame seeds – contain lots of vitamins, minerals, natural oils, calcium, iron, magnesium, phosphorous, manganese, copper, zinc, fiber, thiamin, vitamin B6, folate, protein, and tryptophan.
- 2 tablespoon cinnamon – helps regulate blood sugar, reduces heart disease, and has anti-inflammatory properties.
Mix all ingredients together and store in a glass container. When you’re ready to eat it, mix the cereal with either water, milk, or yogurt and let it soak overnight in the fridge. I recommend mixing 1 part cereal with at least 2 parts water/milk/yogurt, as the liquid will get soaked up by the cereal very quickly. I enjoy mine warm and a bit on the softer side, so I soak it in hot water and let it stand overnight.
This cereal mix can keep for 3-4 weeks if stored in a cool dark place.