If you are sick to death of the normal breakfast routine and want something wildly different, this tangy cold grain salad is on the job. Take note: when we say it feeds eight people, we mean eight really hungry people. If you’ve got kids with smaller appetites, you could be feeding this to them for weeks. If cold grains aren’t your thing, don’t pass this by! Make the salad, refrigerate it, mix it with some egg whites (3/4 cup should be enough), and fry 1/4 cup scoops up as croquettes. Topped off with a little avocado (1/4 avocado per person), and you’ve got a hot and filling breakfast you’ll be excited to make again.
- 1 cup steel-cut oats
- 1 cup golden quinoa
- ½ cup millet
- 3 Tbsp. olive oil, divided
- 4½ cups water
- ¾ tsp. salt
- 1 inch fresh ginger, peeled and cut into discs
- 2 large lemons, zest and juice
- ¼ cup maple syrup
- 1 cup plain, non-fat Greek yogurt
- ¼ tsp. nutmeg
- 2 cups hazelnuts, roughly chopped and toasted
- 2 cups blueberries or mixed berries
- Mix the oats, quinoa, and millet in a fine mesh strainer and rinse for about a minute under running water. Set aside.
- Heat 1 tablespoon olive oil in a 3-quart saucepan over medium-high heat. Add the grains and cook for 2 to 3 minutes or until they begin smelling toasted. Pour in water and stir in salt, the ginger and the zest of 1 lemon.
- Bring to boil, cover, turn down the heat, and simmer for 20 minutes. Turn off the heat and let sit for 5 minutes, then remove the lid and fluff with a fork. Remove the ginger. Spread hot grains on a large baking sheet and let cool for at least half an hour. Stir in the zest of the second lemon.
- In a medium bowl, whisk the remaining 2 tablespoons olive oil with the juice of both lemons until emulsified. Whisk in the maple syrup, yogurt and nutmeg. Pour this into the grains and stir until well-coated. Stir in the toasted hazelnuts and blueberries. Refrigerate overnight.
|Amount per serving|
|% Daily Value*|
|Total Fat 26g||33%|
|Saturated Fat 2.5g||13%|
|Trans Fat 0g|
|Polyunsaturated Fat 4g|
|Monounsaturated Fat 17.5g|
|Total Carbohydrate 58g||21%|
|Dietary Fiber 9g||32%|
|Total Sugars 13g|
|Includes 6g Added Sugars||12%|
|Sugar Alcohol 0g|
|Other Carbohydrate 22g|
|Vitamin D 0mcg||0%|
|Vitamin A 2.1mcg||0%|
|Vitamin C 26.2mg||30%|
|Vitamin E 5.9mg||40%|
|Vitamin K 14.4mcg||10%|
|Vitamin B6 0.4mg||25%|
|Vitamin B12 0.2mcg||8%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Blueberries, Hazelnuts, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), Lemon, Steel Cut Oats, Whole Grain Quinoa, Millet, Maple Syrup, Olive Oil, Salt, Ginger Root, Ground Nutmeg.
It’s easy to get influenced by the latest trend only to find out later that you’ve been duped by clever marketing that may be only partially true. Fortunately, my supermarket offers Guiding Stars, which highlights foods with good, better, or best nutritional quality to help me cut through the clutter and inform my decisions. Even if a product claims it’s keto-friendly or gluten-free, I know the stars will indicate whether the product has more positives than negatives per calorie. Armed with Pollan’s wisdom and with the stars as a reference, I can shop my local store with fresh eyes.