Let’s continue the breakfast conversation. Hopefully with some of the tips from last month your breakfast has started seeing better days. Theoretically you should be seeing better days as well! Fingers are crossed. Even the best breakfasts can get old and it’s tempting to treat yo’self with old standbys that were not doing you or your blood sugar any favors. To keep things fresh, let’s take a look at other whole grain options to incorporate when even Cheddar grits get boring. Note: corn grits are good for celiac patients and those on low FODMAP diets!
For those on my mailing list, there was a holiday newsletter via email in December (check your spam filter if you didn’t see it!) that included this farro recipe from Budget Bytes my family and friends can’t get enough of. Farro is a whole grain that is an ancient grain in the wheat family (celiac friends should avoid this one!) that has a slightly chewy texture and a nutty flavor. If you get the unpearled version, you should get the maximum amount of fiber and nutrients as it is less processed. This also means it will take longer to cook. Since I was unable to find an unpearled version, I recently went for the wheatberries in the bulk section of the grocery store. Either will still deliver a great tasting breakfast with this recipe!
Buckwheat is a grain that sounds like wheat but is ok for those with celiac disease to eat. Buckwheat flour can be used to make whole grain pancakes or crepes that can be saved for later use! To keep the sugar content down, consider using vanilla extract in the batter for added flavor and topping with fresh fruit and/or cinnamon, a few dark chocolate bits or using real maple syrup sparingly. Honestly, if I were you, I’d skip the flavored syrups…it may say “real maple flavor,” which means it is merely corn syrup + something making it taste similar to maple flavor masquerading as maple syrup. In that instance you don’t even get the small amount of micronutrients that are packaged with actual maple syrup. Either way, use the sweetener sparingly.
Oats are another great option for breakfast. Lots of people use them the standard way, which is cooking them in water or milk and topping with whatever they want. My favorite is rolled oats cooked in water with some vanilla extract mixed with crushed pecans or toasted almonds and flaxmeal. Top that with milk and a serving of fruit and breakfast is good to go! Oats are gluten free, however celiac patients must take care to buy the kind that have been processed in a separate facility to prevent cross-contamination with wheat products. Oats do contain a protein called avenin that may induce a reaction in certain percentage of celiac patients, but overall they are a healthful and safe food for most of the population. Ideas for oats that are outside of the box are using as a flour base in muffins, sprinkled raw over plain, high protein yogurt and fruit or cooked in broth and topped with vegetables instead.
Quinoa and bulgar could also be used as a hot cereal or in muffins. Be sure to rinse the quinoa well to get rid of the bitter flavor prior to cooking.
What whole grains have you used in breakfast meals?