Name: Quinoa & Chia Oatmeal Mix
Cook time: 10 min
Total time: 10 min
Ingredients: 2 cups old-fashioned rolled oats; 1 cup rolled wheat and/or barley flakes (see Tip); 1 cup quinoa; 1 cup dried fruit, such as raisins, cranberries and/or chopped apricots; 0.5 cup chia and/or hemp seeds; 1 teaspoon ground cinnamon; 0.75 teaspoon salt

Quinoa & Chia Oatmeal Mix

4.7

(10)

9 Reviews

Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.

Carolyn Casner

Updated on June 8, 2018

Cook Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

4 cups mix

Nutrition Profile:

Diabetes Appropriate Egg Free Heart Healthy High Fiber Low Added Sugars Low Sodium Low-Calorie Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

2 cups old-fashioned rolled oats
1 cup rolled wheat and/or barley flakes (see Tip)
1 cup quinoa
1 cup dried fruit, such as raisins, cranberries and/or chopped apricots
½ cup chia and/or hemp seeds
1 teaspoon ground cinnamon
¾ teaspoon salt

Directions

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.
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.

Tips

To make ahead: Store airtight for up to 1 month.

Tips: Rolled barley and wheat flakes are steamed, dried and rolled-flat whole grains. They can be cooked to make a hot cereal and used in place of rolled oats in most recipes. They're usually near other whole-grain cereals.

Nutrition Facts (per serving)

196	Calories
4g	Fat
36g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 12
Calories 196
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 6g	22%
Total Sugars 8g
Protein 6g	12%
Total Fat 4g	5%
Saturated Fat 1g	3%
Vitamin A 6IU	0%
Vitamin C 0mg	0%
Folate 37mcg	9%
Sodium 149mg	6%
Calcium 59mg	5%
Iron 2mg	13%
Magnesium 91mg	22%
Potassium 247mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.