Healthy Diabetic Recipes Diabetic Holiday & Event Recipes Diabetic Christmas Recipes Diabetic Christmas Main Dish Recipes 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. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on June 8, 2018 Print Rate It Share Share Tweet Pin Email Cook Time: 10 mins Total Time: 10 mins Servings: 12 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. Rate it Print Nutrition Facts (per serving) 196 Calories 4g Fat 36g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved