Quinoa & Chia Oatmeal Mix

Ingredients

  • 2 cups old-fashioned rolled oats
  • 1 cup rolled wheat and/or barley flakes
  • 1 cup quinoa
  • 1 cup dried fruit, such as raisins, cranberries and/or chopped apricots
  • 1/2 cup chia and/or hemp seeds
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon salt

Directions

  1. To make the hot cereal dry mix: Combine oats, wheat and/or barley flakes, quinoa, dried fruit, seeds, cinnamon and salt in an airtight container.
  2. To make 1 serving of hot cereal: Combine 1/3 cup Quinoa & Chia Oatmeal Mix with 1 & 1/4 cups water (or milk) in a small saucepan. Bring to a boil. Reduce heat, partially cover and simmer, stirring occasionally until thickened, 12 to 15 minutes. Let stand covered for 5 minutes. Stir in a sweetener of your choice and top with nuts and/or more dried fruit, if desired. Makes 1 cup.

Nutritional Information:  Serving size: 1/3 cup dry mix

196 calories,  4 g fat(1 g sat), 6 g fiber, 35 g carbohydrates, 6 g protein, 37 mcg folate, 0 mg cholesterol, 8 g sugars, 0 g added sugars, 6 IU vitamin A, 0 mg vitamin C, 59 mg calcium, 2 mg iron,  149 mg sodium, 247 mg potassium

Recipe originally appeared in: EatingWell Magazine, Nov/Dec 2016

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