The “Super Duper” Hot Cereal Breakfast
(A note from one of Inspired Nutrition’s owners.)
Ok, ok. I know I’m going to get some flak from some people over this (unless, of course, they actually read the article). But I can’t help it – I have always loved hot cereal.
There are days it just feels like hot cereal was what my body (and maybe soul) wanted, even in summertime. And, with 6 brothers and sisters, though food was always provided, there was always an eye kept on the cost (and hot cereal was inexpensive).
The biggest problem, of course, is hot cereal is not the most nutritious meal out there. Then, GMO grains came and have destroyed much of that. So, hot cereal sort of disappeared from our pantry.
Then, I decided to fight back!
I had read how Inca runners and hunters carried a little bag of chia seeds to strengthen their endurance. My son, and some of his friends, actually used chia seed before their Ironman competitions.
I then read how hemp hearts are so nutritious they were one of the earliest grown foods and have been used for thousands of years.
Then, I found out buckwheat isn’t related to wheat at all. It is actually a very nutritious seed (and non-GMO).
So, I decided to do a little research on each of their nutritional values and was amazed by what they contained. Even better, they complemented each other by each providing some nutrients the others were a little weak in. For example, by combining these 3 foods:
- They provide all 9 essential amino acid proteins – in good proportions.
- They provide over half of daily protein needed for a good day’s start.
- They combine calories, carbs and fats – also in good proportions.
- They are a very good balanced source of omega 3 and 6.
- Add in a bunch of vitamins (especially B’s) and a boatload of essentials minerals.
(Below is a chart of the nutrients each provides, the total and percentage of the recommended daily value.)
Combining them is not a long term survival food but will last a year if properly cared for. I mix Mayorga chia seed, Manitoba Harvest hemp hearts and Pocono cream of buckwheat (all organic) equally and store in a glass container in the fridge.
To cook, I add 2% milk, along with a dash of salt and some stevia for a little sweetness, to a large coffee mug. I bring it to a boil in a microwave, add the cereal, bring back to a boil (about 30-60 seconds), and stir a few minutes to my eating preference.
I then enjoy a delicious, warm, fast, low cost, super nutritious breakfast – with little cleanup. The only hard part is watching people suffering through oatmeal or cream of wheat. Oh well, who said life is easy? I just know an occasional good breakfast has become easier and more nutritious.
| “Super” | Chia | Hemp | Buck | Milk | Total | % DV | |
| Hot Cereal | Seed | Hearts | Wheat | (Daily | |||
| Blended mix: | 3 tbs | 3 tbs | 3tbs | 8 oz | Value) | ||
| 30 g. | 30 g. | 30 g. | -2% | ||||
| Nutriets | |||||||
| Calories | 182 | 207 | 140 | 110 | 639.0 | cal. | 29% |
| Carbohydrates | 16.0 | 3.3 | 27 | 11 | 57.3 | g | 21% |
| Protein | 6.4 | 12 | 5 | 8 | 31.4 | g | 63% |
| Total Fat | 11.6 | 18.4 | 1.3 | 4.8 | 36.1 | g | 46% |
| Saturated | 1.2 | 1.5 | 0.3 | 3 | 6.0 | g | 30% |
| Monounsat. | 0.8 | 2 | 0.4 | 1.3 | 4.5 | g | |
| Polyunsat. | 8.8 | 13 | 0.4 | 0.2 | 22.4 | g | |
| Omega-3: | 5.3 | 3 | 4 | 12.3 | g | ||
| Omega-6: | 1.8 | 7 | 6 | 14.8 | g | ||
| Sodium | 6.0 | 5 | 110 | 121.0 | mg | 2% | |
| Sugar | 0.0 | 0.5 | 12 | 12.5 | g | 2% | |
| Cholesterol | 0.0 | 0 | 0 | 29 | 29.0 | mg | 10% |
| Dietary Fiber | 13.0 | 1.4 | 3.75 | 0 | 18.2 | g | 65% |
| Vitamins | |||||||
| vitamin A | 20.0 | 1 | 125 | 146.0 | mcg | 16% | |
| B1 – Thiamin | 0.2 | 0.4 | 0.04 | 0.1 | 0.7 | mg | 62% |
| B12 – coboalimin | 1.2 | 1.2 | mcg | 50% | |||
| B2 – Riboflavin | 0.1 | 0.1 | 0.16 | 0.5 | 0.8 | mg | 63% |
| B3 – Niacin | 3.3 | 3.5 | 2.6 | 0.24 | 9.6 | mg | 60% |
| B5 – Panthenic | 0.5 | 1 | 1.5 | mg | 30% | ||
| B6 – Pyridoxine | 0.25 | 0.08 | 0.1 | 0.4 | mg | 25% | |
| Choline | 40 | 40.0 | mg | 7% | |||
| B9 – Folate | 18.4 | 41 | 11.3 | 18.3 | 89.0 | mcg | 22% |
| Vitamin D | 0.0 | 0 | 3 | 3.0 | mcg | 15% | |
| vitamin E | 0.3 | 0.4 | 0.1 | 0.8 | mg | ||
| vitamin K | 0.5 | 0.5 | mcg | ||||
| Fatty acids | high | ||||||
| Minerals | |||||||
| Calcium mg | 237 | 26 | 6.8 | 300 | 570 | mg | 44% |
| Iron mg | 2.9 | 3 | 0.8 | 0.05 | 6.8 | mg | 38% |
| Magnesium | 126 | 262 | 87 | 28 | 503 | mg | 120% |
| Manganese | 1.0 | 2.8 | 0.5 | 0.03 | 4.3 | mg | 188% |
| Phosphorus | 322 | 619 | 130 | 220 | ##### | mg | 103% |
| Potassium | 153 | 450 | 173 | 320 | ##### | mg | 23% |
| Copper | 0.3 | 0.6 | 0.4 | 0.02 | 1.4 | mg | 151% |
| Selenium | 21 | 3 | 6 | 30 | mcg | 55% | |
| Sodium | 16 | 0 | 1 | 110 | 127 | mg | 3% |
| Zinc | 1.7 | 3.7 | 0.9 | 1.5 | 7.8 | mg | 71% |