By Mayo Clinic Staff

Dietitian's tip:

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.

Number of servings

Serves 14

Ingredients

  1. 1/2 cup uncooked pearl barley
  2. 1/2 cup uncooked red wheat berries
  3. 1/2 cup uncooked brown rice
  4. 1/4 cup uncooked steel cut oats
  5. 3 tablespoons uncooked quinoa
  6. 2 tablespoons of flaxseed
  7. 1/2 teaspoon kosher salt
  8. 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

Serving size :1/2 cup

  • 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

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

Feb. 23, 2017