Breakfast is the most important meal of the day. No matter what book you read or source you consult you just cannot get away from that fact.
For those of you still wondering why – breakfast as the name suggests “break fast” is the first meal given to our body to let it know that energy is coming. During the long fast of the night’s sleeping hours, our body’s metabolism slows right down and goes into what we can call, an energy saving mode. During this time your body is using stored energy to maintain normal functions.
When we wake in the morning and have breakfast we are stimulating our metabolism and allowing our body to rely on external, rather than internal energy sources. This in turn allows the body to start to focus on many other things namely, powering up all the organs into full swing and giving them the fuel they need to perform the tasks of the day.
For optimal health, it is not advisable to skip breakfast. So the question you may ask is what then should one eat for breakfast for optimal health?
One of the healthiest options to have as part of an optimally healthy breakfast are whole grains. No, this does not mean “cereal”. Cereals are made of grains that have been heavily processed and refined with loads of added sugars and preservatives. This is in no way is an optimally healthy breakfast or meal for any time, no matter which box you choose – check the ingredients and nutrition labels if you don’t believe me.
Whole, unprocessed or minimally processed grains are extremely beneficial to our health as they:
- are an excellent source of complex carbohydrates (our body’s main fuel)
- are an excellent source of fiber
- are excellent sources of protein
- are rich in vitamin B’s
- are rich in vitamin E
- are an excellent source of trace minerals (iron, zinc, copper, manganese, selenium, molybdenum)
- are rich in unsaturated fatty acids
- are trans fat free
- have none or an extremely low amount of simple carbohydrates (sugars)
- have none or an extremely low amount of sodium
- have none or a trace amount of saturated fat
- break down slowly and keep us full and energized for long periods of time
- taste great and can be prepared in numerous creative ways
The above cannot be said in any close way for things like bacon, eggs, muffins, pancakes or cereals.
Hence today, I want to share with you 6 amazing whole grains that make delicious and healthy breakfast options. Aside from their many benefits, they are also extremely suitable for the whole family – this includes anyone from the age of 2 to 102!
The grains I will share with you are all from Bob’s Red Mill. You can get these from other companies, but ever since I discovered Bob’s Red Mill products about a year and a half ago, I have been using them exclusively, as I am extremely pleased with their products. They are minimally processed, abundantly available in organic varieties, well priced and widely available at every grocery store throughout North America, not to mention health food stores.
How about time?
Most of us today live insanely busy lives and get by on lines like “I didn’t have time for breakfast” (or any other meal for that matter). If you ever catch yourself saying this, I highly recommend you re-evaluate your life, as what could be more important than your health? And a healthy body is only as good as what we put into it.
So for all those of you who are cringing at the idea of cooking grains in the morning, you can relax as the following grains are suitable for everyone’s schedule as they cook in as little as 2 – 20 minutes. Hence there is something for everyone.
And since we all seem to be governed by time today (unfortunately), I am going to list them from the least to most time that it takes to prepare them.
1. Oat Bran (Organic)
Cooking Time: 2 minutes
Ingredients: Organic Oat Bran
Taste & Texture: Mild & very smooth
Especially recommend for: weekday & busy mornings, toddlers, kids
Best Served With: Raw honey, almonds, cinnamon, bananas
Nutrition Facts: (per 1/3 cup)
Calories: 120
Fat: 2g (Saturated 0.5g, Trans 0g)
Carbohydrates: 21g (Sugar 1g)
Protein: 5g
Fiber: 5g
Cholesterol: 0mg
Sodium: 0 mg
Iron: 10% DV
Calcium: 2% DV
2. Musli (Old Country Style)
Cooking Time: 3 – 5 minutes
Ingredients: Whole Grain Oats, Wheat, Rye, Triticale, Barley, Date Crumbles, Raisins, Sunflower Seeds, Almonds, Flaxseed and Walnuts
Taste & Texture: Very delicately sweet & very coarse
Especially recommend for: weekday & busy mornings, kids, teens
Best Served With: Bananas, fresh berries, fresh apple chunks, cinnamon
Nutrition Facts: (per 1/2 cup)
Calories: 220
Fat: 6g (Saturated 0g, Trans 0g)
Carbohydrates: 40g (Sugar 10g)
Protein: 8g
Fiber: 8g
Cholesterol: 0mg
Sodium: 0 mg
Iron: 16% DV
3. Whole Grain Kamut (Organic)
Cooking Time: 10 minutes
Ingredients: Organic Whole Kamut Grain
Taste & Texture: Mildly sweet/buttery & smooth
Especially recommend for: moderately busy mornings, toddlers, kids
Best Served With: Raw honey, almonds, walnuts, fresh pineapple, banana, berries
Nutrition Facts: (per 1/4 cup)
Calories: 130
Fat: 1g (Saturated 0g, Trans 0g)
Carbohydrates: 26g (Sugar 0g)
Protein: 5g
Fiber: 4g
Cholesterol: 0mg
Sodium: 0 mg
Iron: 6% DV
4. Steel Cut Oats (Old Fashioned)
Cooking Time: 10 – 20 minutes (depending on desired consistency)
Ingredients: Whole Grain Oats
Taste & Texture: Mild & coarsely chewy
Especially recommend for: weekends, leisure mornings, teens, adults
Best Served With: Raw honey, almonds, fresh fruits like berries
Nutrition Facts: (per 1/4 cup)
Calories: 140
Fat: 2.5g (Saturated 0.5g, Trans 0g)
Carbohydrates: 27g (Sugar 0g)
Protein: 6g
Fiber: 4g
Cholesterol: 0mg
Sodium: 0 mg
Iron: 12% DV
Calcium: 2% DV
5. Rolled Oats (Organic & Old Fashioned)
Cooking Time: 10 – 20 minutes (depending on desired consistency)
Ingredients: Organic Whole Grain Oats
Taste & Texture: Mild & chewy, can be coarse
Especially recommend for: weekends, leisure mornings, kids, teens, adults
Best Served With: Raw honey, cinnamon, almonds, walnuts, fresh fruits such as berries
Nutrition Facts: (per 1/2 cup)
Calories: 160
Fat: 2.5g (Saturated 0.5g, Trans 0g)
Carbohydrates: 27g (Sugar 1g)
Protein: 7g
Fiber: 4g
Cholesterol: 0mg
Sodium: 0 mg
Iron: 12% DV
Calcium: 2% DV
6. Whole Grain Teff
Cooking Time: 15 – 20 minutes
Ingredients: Whole Grain Teff
Taste & Texture: Mildly sweet & smooth
Especially recommend for: weekends, leisure mornings, whole family
Best Served With: Raw honey, almonds, fresh apple, peach, apricot chunks, strawberries
Nutrition Facts: (per 1/4 cup)
Calories: 160
Fat: 1g (Saturated 0g, Trans 0g)
Carbohydrates: 33g (Sugar 0g)
Protein: 6g
Fiber: 6g
Cholesterol: 0mg
Sodium: 10 mg
Iron: 25% DV
Calcium: 10% DV
Finishing Touches
All of the above meals are perfect for everyone who is health conscious, including vegetarians or vegans, as they are prepared with water. Some can however be prepared with milk if that is your preference.
Finally to turn each bowl into a complete and optimally balanced meal, I highly recommend the following:
- add a handful of some kind of nut to each serving (see suggestions listed above)
- add a handful/a few pieces of some kind of fruit to each serving (see suggestions listed above)
- add in cinnamon whenever possible, as it is a more powerful antioxidant than berries
- have each bowl with a fresh green drink/smoothie – your favorite mix of green vegetables with a fruit or two (for suggestions see here)
Enjoy!
*Top Grain Photograph provided by dnnya17
Bob’s Red Mill Organic Oat Bran Hot Cereal, 18-Ounce Bags (Pack of 4)
Price: $10.48
(80 customer reviews)
10 used & new available from $10.48
Bob’s Red Mill Old Country Style Muesli, 40-Ounce Bags (Pack of 4)
Price: $28.55
(180 customer reviews)
4 used & new available from $25.99
Bob’s Red Mill Organic Whole Grain, Kamut Cereal, 24-Ounce Bags (Pack of 4)
Price: $17.28
(9 customer reviews)
2 used & new available from $9.95
Bob’s Red Mill Steel Cut Oats Cereal — 24 oz
Price: $5.99
(18 customer reviews)
16 used & new available from $1.72
Bob’s Red Mill Oats Rolled Organic, 16-ounces (Pack of4)
Price: $20.81
( customer reviews)
7 used & new available from $11.40
Bob’s Red Mill Whole Grain Teff, 24-Ounce Packages (Pack of 4)
Price: $28.80
(25 customer reviews)
1 used & new available from $28.80
About the author:Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.
17 Comments to “6 Optimally Healthy Breakfast Grain Options”
I love to soak grains overnight in water. Rinse well and serve with:
1 apple, grated
1 banana, mashed
1 tsp raw honey
1 Tbsp sunflower seeds
1 Tbsp fresh lemon juice
1 Tbsp almond mylk
No cooking required. Yum!
Also good with sprouted grains like kamut or wheat berries.
One amazing high protein breakfast is cooked quinoa with almond butter or protein powder plus fresh fruit such as berries, bananas or just a little real maple syrup. Quinoa itself is the highest protein grain and low allergenic potential.
Another fabulous grain for on top of fruit and yogurt is toasted (puffed) amaranth.
Dr. Crawford
http://www.yournaturopathicbest.blogspot.com
Hey Evita,
Not heard of all of these but I agree on the muesli and the oats. Very healthy breakfast options and very tasty too.
My favorite is oats with banana, honey, ground flaxseeds and a dollop of tahini! I’m having it right now, in fact!
@EARTHMOTHER – I love it! Every time I learn something new from you on how to eat raw. Again, although it would seem so logical, I guess we are so conditioned to cook everything.
I will definitely have to try the grains raw and sprouted. Thank you!
@DR.IRIS CRAWFORD – Thank you for your addition. Quinoa is indeed a power house, especially when it comes to protein. Love your additions to it.
I usually save quinoa for lunch or dinner meals – but hey when it comes to grains and healthy eating – there really are no rules.
@TOM – Yes, if you get a chance check out especially the odd balls that most people are not familiar with like quinoa, teff, amaranth, kamut, etc. They are so much more nutritionally dense compared to the typical wheat and oats that most of us are used to and they taste great too!
And again quinoa is a very high and complete protein food.
@HANLIE – Mmmm sounds like a good one Hanlie – I would not have thought of the tahini. That is a neat one to try for sure. I just recently incorporated almond butter and macademia nut butter into my diet and am loving them. I have only been using the tahini for home made hummus, but would love to try it in grains too. Thank you.
Hi Evita,
Thanks for stopping by my blog today. I love your site and it is always so informative. I have been using Bob’s Red Mill whole grains for about three years now. I love them and so do my kid which is the real test here. We always start with a healthy breakfast. Especially because alot of the kids in school don’t get to eat till lunch. I know when they eat right they are able to make it to lunch at 11 and 12 without starving to death. Not to mention that they can focus better when there body and brain is fed. Have a beautiful day.
Hugs
Anna
@ANNA – It is always a pleasure and thank you for your visits!
That is wonderful to hear that your kids are enjoying Bob’s Red Mill grains – they really are delicious and like I said above, I just love how pure they are. I feel this is the closest I can get to growing my own grains.
And absolutely having a good quality breakfast is primary for learning successfully as our brain uses most of our energy at any given time, let alone when in school.
Bob’s Red Mill grains are so deliciou.i love to take it.as you said Oat Bran is takes only 2 minutes to cook and it improves our health.
i too have heard that intaking breakfast morning is a must because it gives us an enormous energy.
but taking up a right food is required.these 6 whole grains are really easy to cook and a healthy breakfast.i will surely cook this for my good health.
thank you for sharing this info.
nice post i’m planning on doing a similar post so much junk cerals out there but because its not fried eggs and sausage many think its a good healthy option but theres a difference between fruit loops and oatmeal…btw i though u should of added oats and fiber one…anyway hope we can exchange links/post sometime
http://www.blackfitnessblog.com
@ Rify Machine – You are very welcome! I think a lot of people really don’t realize how fast and easy a “REALLY” healthy breakfast can be. I am glad you are enjoying the grains too :)
@ MIKE – Thanks Mike! To tell you the truth I don’t think there is one typical cereal out there that is worthy of the word “healthy” – all of them, even cheerios and all bran have added sugar. One can start thinking really what is up with that?
And there is even a difference between “oatmeal” and “oatmeal”. The 1,3, or 5 minute oatmeal is more processed than the whole grain one like “steel cut oats”, never mind the instant one.
It will be great to read your post :)
You said that “The above cannot be said in any close way for things like bacon, eggs.” I don’t know if you mean all the points, or just some. But if you meant just some of the points, you’re wrong. Bacon and eggs are great breakfast foods. Not only do they contain vast amounts of protein (what really makes a person feel full, instead of bloated and at-work digesting garbage), they also have trace minerals, heaps of fats (which our bodies use to obtain glucose), both saturated and unsaturated, as well as cholesterol. You might look at cholesterol as horrible — but I see it as the building blocks of wonderful things like nerves, muscles, flexible artery walls, and serotonin.
Justin,
You may think this is an invitation for a debate but is not, I assure you. I only want to make sure others reading this get accurate information. I won’t reply to an antagonistic response (I know how blogging can get nasty). Having said that, yes you have a point that both bacon and eggs are A source of protein. Unfortunately, bacon, no matter how you spin it is NOT A GOOD source of protein due to the fact that consuming bacon is hazardous to one’s health. There are too many other high protein foods that are actually healthy to condone eating bacon. The nitrates used as preservatives in bacon react with amino acids in the body forming a compound that is linked with cancer. Also the saturated fat in bacon increases your bad cholesterol, which is associated with heart disease. If you want to know the environmental impact of eating bacon watch the documentary, “Food, Inc.”. Now to eggs; I actually prescribe the eating of organic eggs to my patients, in moderation, for improving protein status and increasing cholesterol to help people who are low in hormones. However, eggs are not always a good thing since, if it is not organic, it is (like bacon) an inflammatory food. Also many people have a delayed hypersensitivity to eggs and don’t know it. The last point I will make to the readers here is that a diet heavy in animal foods in general is inflammatory, which means it creates an acidity in the blood that produces inflammation reactions, which leads to disease states. The healthiest diets in the world are plant-based (not to say strictly vegetarian necessarily), which is why the above blog post was helpful.
Every single morning I never leave without a belly of unsalted, unsweetened oatmeal, and I could have it no other way.
One tablespoon of natural unsalted, unsweetened almond butter (I prefer chunky for some texture) and a few raisins.
Sometimes when I’m in the mood for a treat, I’ll add a teaspoon or two of raspberry syrup and some frozen blueberries.
Bananas are always great in oatmeal! Currently, I’m looking for another grain to add to oatmeal that would give it more grittiness or a harder texture.
Hi Isabella
That is just fantastic to hear! It sounds like you are starting your day off with a super delicious and nutritious breakfast. Great inspiration for many others out there.
Steel cut oats are fantastic for their texture, as well you may consider bulgur too for a harder texture.
Just wanted to share one of my favorite breakfast treats. I make a parfait in a glass with layers of organic greek plain yogurt, sweetened with a bit of pureed bananas(organic baby food,doesn’t sound as good but fabulous on greek yogurt) and ezekiels brand of grape nuts, I sometimes add a few walnuts or blueberries. I’m not sure why it is impossible to find yogurt sweetened with only fruit, but there are many flavors of baby food that serve as a great sweetener. You don’t need a lot. One other great idea I use at lunch for a super tasty and healthy salad dressing is garlic flavored hummus with a bit of water and balsamic vinegar, It makes a great creamy type dressing without all of the fat. Also if you like alfredo sauce, just put cannelli beans in the blender wit a little garlic, parmesan cheese and a splash of soymilk or almond milk(unsweetened) for a creamy sauce. You won’t miss the fat.
Hi Jayne Lee,
Thank you for sharing your breakfast and lunch ideas! They are very much appreciated :)
It would be nice if your breakout of nutrition facts would all reference the same serving size, so values could be more easily compared. But thank you for all the great information.