In today’s fast-paced life, we look for easy breakfast recipes that can be prepared per convenience in no time. However, it is also important for us to consider the nutritive value of what we eat. Starting our mornings with healthy cereals keep us energized and spirited for the rest of the day. Below I have enlisted best cereals based on their nutritive value and added salt, sugar or fibre content keeping in mind that they are easy and quick to prepare. Let us learn what to eat for a healthy start of your day.
Best Breakfast Cereals
1. Oats Porridge
Oats porridge is on the top of our list. Nevertheless, make sure it is made with water or low fat milk and is unsweetened. Also, avoid adding salt. For taste, you may add little honey, banana or other fruits.
Oats is wholegrain cereal. It is rich in soluble fibres called beta-glucan that lowers the level of cholesterol, controls the level of blood sugar, helps lose weight and prevents cancer. Whole oats are rich in antioxidants such as avenathramides that is anti-inflammatory. Commonly it is crushed or rolled and eat as porridge or oatmeal.
*Those who suffer from gluten allergy can also consume it as it is gluten free.
Nutritional Value of a Half Cup of Oats Cooked with Water:
- Fibre- 4 grams
- Calories- Approximately 166 calories
- Fat – 3.6 gram
- Protein – 5.9 grams
- Iron- 12% of RDA
- Manganese- 16% of RDA
- Phosphorous- 18 % of RDA
- Zinc- 16% RDA
- Selenium- 18%
In addition, it provides a sufficient amount of vitamin B essential for function of brain and nervous system.
*The nutritive value may differ a little depending on cooking method and ingredients added. Cooking it with a cup of skimmed milk add 80 calories. If you add medium banana, it adds approx. 105 calories.
How to Make Oat Porridge
You can prepare a cup of cooked oatmeal by merely boiling a half-cup of dry oatmeal with a cup of water or skimmed milk. For taste, top the porridge with nuts, cinnamon and fresh fruits.
Recipe to Prepare Overnight Oats
Soak a half-cup of oats in a half-cup fat free and non-sweetened yoghurt or a cup of skim milk and leave it overnight for hours. Better, keep it in the fridge during summers. In morning, oatmeal is ready to eat breakfast.
2. Wheat Dalia
There are so many reasons to include dalia or broken wheat to your morning breakfast schedule. It is a rich source of protein and is good for muscles. Being rich in fibre, it aids weight loss. Just a bowl of daila is enough to keep you energized for the rest of the day. It is low in glycemic index and rich in complex carbs thus it is one of the best cereals for diabetic patients to start the day with. It ensures a steady and slow release of glucose in the blood and keeps the level of blood sugar under control. Being a wholesome food, dalia increases metabolism and relieves constipation. It is rich in essential vitamins and minerals.
Nutritive Value of a Cup of Cooked Dalia (Boiled, no salt, no added sugar no oil)
- Calories – 120
- Fat – 0 14% of RDA
- Protein – 4g
- Fibre – 8.2 g
Recipe to Make Daila
Roast a half cup dalia till it becomes golden brown. Now put the roasted broken wheat and a cup of water in pressure cooker. You may add a little salt for taste. Cook until broken wheat grains are tender and water dries. To add more nutrition add chopped and cooked veggies like beans, onion, tomatoes, carrots and peas.
Barley has a slightly nutty flavour and is chewy in consistency. It improves digestion, lowers the level of cholesterol and aids weight loss. It prevents gall bladder formation. It has the lowest glycemic index when compared to common cereals and thus protects against diabetes. It is a rich source of soluble and insoluble fibre and contain many essential vitamins and minerals such as manganese, selenium, molybdenum, chromium, phosphorous, magnesium, vitamin B1, copper and niacin. Also, it is a rich source of lignans and beta- glucans. It does not contain saturated fat or cholesterol.
Nutritive Value of 1 Cup Cooked Barley
- Calories – 193
- Fibre- 6 gram
- Protein- 4 gram
- Fat-1 gram
- Sodium – 5 milligrams.
How to Prepare
It is advised to soak and sprout the grain before cooking to reduce its anti-nutrient contents. In addition, this makes the nutrients present in barely easy to absorb.
Put half to 1 cup soaked and sprouted barley and a cup of water in a pot and bring to boil. Reduce the flame and simmer it covered until tender.
You can also add veggies for taste. Avoid adding salt as it already contains little amount of sodium.
Technically quinoa is not a cereal grain but a seed grain, but I have included it in the list because it is a whole grain and is prepared and eaten similarly as a cereal grain. It is gluten free and rich in protein. It is contains all 9 essential amino acids in adequate amount. In addition, it is rich in B vitamins, iron, potassium, calcium, vitamin E, iron, zinc, phosphorous, fibre and antioxidants.
One Cup of Cooked Quinoa Contains:
- Calories: 222
- Fats: 4g
- Protein- 8g
- Fibre- 5 g
How to Cook Quinoa
Simmer half-cup quinoa with one and a half cup water. You may add a little salt to taste if you are not on a restrictive salt diet. Cook for 15 minutes on low heat until tender. Remove for heat and leave it for ten more minutes covered. Your breakfast is ready to eat.
Spelt is a popular alternative of wheat. It is good source of complex carbs, dietary fibre, vitamin B-3, zinc, magnesium and phosphorous. Consuming spelt improves the level of cholesterol, reduces blood pressure, improves digestion and helps in managing the symptoms of diabetes. It keep stomach full for longer duration and thus helps in losing weight.
Nutritional facts of 1 cup Cooked Spelt
- Calories: 246
- Fat – 1.65g
- Protein- 10.67
- Dietary fibre – 7.6g
How to Make Spelt Porridge
Spelt flakes are available in the market. Put half cup of spelt and 220 ml water or skim milk in a pan and bring it to boil. Reduce the heat and simmer for 6-7 minutes. You may add a teaspoon honey for taste.
For now am ending my article with five best cereals. Soon will update you with ready to eat healthy breakfast cereals. Keep reading.