For breakfast, we are pretty boring in that we eat pretty much the same thing every day. However, we are not boring in the sense that our breakfasts are filling, nutritious and delicious! The main breakfast dish around here is Four-Grain Breakfast Cereal, which includes the gluten-free grains of millet, quinoa, amaranth and teff. The amaranth and quinoa offer complete amino acid profiles, which means that all the amino acids required to make a complete protein are present. What it doesn’t mean is that they are present in the same ratio. However, one can get complete protein from this grain dish, which is a great benefit. In addition to adding nuts to the porridge, we pour nut milk over it, which adds more protein to the meal. My husband is sensitive to overloads of sugars from carbohydrates and does very well with this meal.

A favorite breakfast choice of the kids is to make the batter-style flatbreads, but substitute 1/2 cup of garbanzo bean/fava bean flour (or a combination) for one of the flours. The breads can be toasted and topped with nut or seed butters and fruit-sweetened jam or honey. The bean flour combines with the grain flour to make a complete protein and obviously, the nut/seed butters add protein as well.

Please add your ideas for boosting protein in breakfast without relying on eggs, dairy, or meats.

• 1 cup millet
• 1/2 cup quinoa
• 1/4 cup amaranth
• 1/4 cup teff, brown or ivory
• 6 tablespoons raw apple cider vinegar or Kombucha
• 1 tablespoon cinnamon
• 6 cups pure water
• desired garnishes: unsweetened shredded coconut, raisins, dried fruits, chopped nuts, honey, agave, shredded apples, and/or nut milk

Rinse quinoa through a fine mesh strainer under cold water for two minutes. Combine all ingredients in medium size pot. Let soak 12 to 24 hours, covered. In the morning, put the pot on a burner and bring to a boil. Reduce heat to a simmer. Cover. Let simmer for 20 minutes, stirring occasionally.

When all the water is just about absorbed, turn off the heat. Mix. Either mix in garnishes in the pot and serve in bowls, or spoon into bowls and garnish individual portions.

© Copyright 2008-2009 by Wardeh Harmon

A robust and healthy cereal because of the many gluten-free grains included, it will nourish and warm you on a cold winter morning. This recipe uses the Gluten-Free Cracked Grain Cereal Mix made with the Vita-Mix or another grain mill.

Small Batch (serves 2 to 3 persons):
1 cup cracked grain cereal mix
3-1/2 cups warm water
3-1/2 tablespoons raw apple cider vinegar, lemon juice, whey, or Kombucha
3/4 teaspoon cinnamon (optional)
2 to 3 tablespoons unsweetened shredded coconut (optional)
1/3 cup chopped nuts (optional)
1/3 cup raisins or date pieces (optional)

Medium Batch (serves 5 to 6 persons):
2 cups cracked grain cereal mix
7 cups warm water
7 tablespoons raw apple cider vinegar, lemon juice, whey, or Kombucha
1-1/2 teaspoons cinnamon (optional)
5 to 6 tablespoons unsweetened shredded coconut (optional)
2/3 cup chopped nuts (optional)
2/3 cup raisins or date pieces (optional)

Large Batch (serves 9 to 10 persons):
3 cups cracked grain cereal mix
10-1/2 cups warm water
1/2 cup plus 2-1/2 tablespoons raw apple cider vinegar, lemon juice, whey, or Kombucha
2 teaspoons cinnamon (optional)
1/2 cup unsweetened shredded coconut (optional)
1 cup chopped nuts (optional)
1 cup raisins or date pieces (optional)

Garnishes:
raw milk or homemade nut milk
drizzled raw honey
sliced bananas
shredded apples

Directions:

Put water, cracked grain cereal mix, and acid in a pot of the appropriate size. Cover and let soak overnight, or for a minimum of 7 hours.

Add cinnamon and stir in. On the stove-top over high heat, and stirring constantly to prevent lumps, bring the contents to a boil. Reduce heat to medium-low. Keep stirring for about 5 minutes, until pretty thick. Add other desired ingredients, such as coconut, nuts, raisins and/or dates. Cover and let cook until quite thick and spoonable. Turn off heat.

Spoon into bowls and garnish as desired.

Store leftovers in a sealed container in the refrigerator. Warm up leftovers in a pot on the stove-top. Add up to a cup of filtered water. Use medium-high heat and a spatula to break up the cereal. Stir frequently to prevent sticking. Turn temperature to low or off when the cereal has reached your desired temperature.

© Copyright 2008-2010 by Wardeh Harmon.

The following directions will help you crack grains in a Vita-Mix. Other grain mills also crack grains — refer to your mill’s manual for directions on this application.

Since we like a Cream of Wheat consistency for our hot cereal, these directions achieve a finer texture of cracking. Adjust accordingly for the degree of fineness or coarseness you desire.

From the cracked grains, make a delicious Gluten-Free Cracked Grain Hot Cereal.

Directions:

Grind 2 cups of each of the following grains (separately). Or, crack whichever of them you prefer. Use variable speed 8 and the Vita-Mix dry container for the indicated time period.

• Amaranth — 15 seconds
• Buckwheat (hulled) — 10 seconds
• Corn — 60 seconds
• Millet — 10 seconds
• Quinoa* — 10 seconds
• Rice, brown — 25 seconds
• Rice, sweet brown — 25 seconds
• Sorghum — 25 seconds
• Teff — 15 seconds

Mix all ingredients together thoroughly in a large bowl. Store in airtight container(s). Use in Gluten-Free Cracked Grain Hot Cereal.

*Quinoa has a bitter coating called saponin. Using a fine sieve, rinse the quinoa under cold running water for about 2 minutes. Then spread the quinoa out on a baking sheet to dry before grinding.

© Copyright 2008-2010 by Wardeh Harmon.

After rinsing the buckwheat sprouts that I began two nights ago, I put some in each cereal bowl. I topped the sprouts with raisins, unsweetened shredded coconut, cinnamon, a dash of nutmeg, raw wildflower honey, and almond milk. Really yummy. I enjoyed my own bowl so much.

Note about the process: The 3 cups of hulled buckwheat with which I began the experiment ended up totally filling the 1/2 gallon jar when sprouted. I began another batch last night using only 2 cups of hulled buckwheat, allowing those yummy sprouts a little more room.

A man at the Farmer’s Market yesterday told me about sprouting buckwheat. It sprouts quickly (1-2 days) and makes a great breakfast. We do eat buckwheat now and then, cooked, for breakfast, but the kids don’t enjoy it that much because it gets a bit slimy. According to this man, buckwheat — sprouted — is not slimy. I’m willing to try it!

Last night, I put 3 cups of hulled buckwheat in a 1/2 gallon jar and soaked it for only 5 minutes. Soaking it only briefly prevents it from getting slimy. I topped the jar with a sprout screen and ring. I drained all the water out.

Edited to add: I would have been better off starting with 2 cups of sprouts, as the 3 cups ended up filling the entire 1/2 gallon. Also, I laid the jar on its side — with all the grains distributed evenly — on a cookie sheet in between rinses.

This morning when I checked, I see that the grains are already sprouting. So I assume that means we’ll be able to eat them for tomorrow’s breakfast. The guy said to sprout them for 1 to 2 days only. I rinsed the grains this morning and plan to rinse again this evening and tomorrow morning.

We’ll top it with dried fruit, some cinnamon, nut milk and honey or agave. I’m eager to try it. I’ll let you know…

More info on sprouting…

Plum Pancakes

• 2 cups buckwheat flour
• 2 cups brown rice flour
• 2 tablespoons baking powder
• 1 teaspoon sea salt
• 2 tablespoons cocoa powder
• 10 medium size plums — washed, pitted and pureed
• 2 cups nut milk
• 2-3/4 cups filtered water
• 1/4 cup agave syrup
• 1/2 cup grapeseed oil
• 1 teaspoon vanilla extract
• 1/2 teaspoon almond extract (optional)
• garnishes: non-hydrogenated margarine (such as Earth Balance), honey, agave, jam, plum sauce, maple syrup, sliced fruit, etc.

Combine all dry ingredients in a mixing bowl. Whisk together. Add all wet ingredients and mix until smooth. Add additional water, as needed, for desired consistency. The batter cannot be too thick or they will not cook thoroughly.

Heat a well seasoned cast iron skillet over medium heat. Add a little grapeseed oil to oil the pan (if necessary). Pour 1/4 cup scoops of batter in the pan for each pancake, as many as will fit. Allow to cook until bubbles form in the center and the edges look cooked. Flip. Allow to cook another minute or so on the other side, or until the center is cooked thoroughly. Repeat for remaining pancakes. Lower the temperature of the pan as needed. You do not want the pancakes to get too browned before they cook all the way through. Add oil as needed to the pan.

Transfer cooked pancakes to a covered dish. Serve with desired garnishes. Store leftovers in an airtight container in the refrigerator.

© Copyright 2007 by Wardeh Harmon

This recipe is gluten-free, wheat-free, egg-free, refined-sugar-free and dairy-free.

• 4 cups cooked and chilled plain quinoa*
• 1 teaspoon cinnamon
• smidge stevia powder
• 1/4 cup raisins
• 1/4 cup unsweetened shredded coconut
• 1/4 cup chopped nuts, such as walnuts

Toppings:

• sliced bananas
• almond or hazelnut milk
• raw honey or agave, or xylitol

Put the cold quinoa in a mixing bowl. Break it up with a wooden spoon so the grains are separated. Add the cinnamon, stevia, raisins, coconut and walnuts.

Fill breakfast bowl with desired amount of cereal. Top as desired with sliced bananas, nut milk, and/or sweetener.

*To cook quinoa, see these instructions.

© Copyright 2007 by Wardeh Harmon

Branching out here this morning… I’ve had this recipe saved to try for a few months. Someone shared it on a Yahoo! group. None of these grains have gluten and none of them are wheat (obviously). I’ll have to let you know what the family thinks. Naomi is scooping hers out right now.

My notes: I doubled the recipe. I omitted the cinnamon and instead used a total of 1/2 teaspoon Five-Spice Powder, along with a pinch of stevia. At the end of the cooking time, I added raisins and unsweetened shredded coconut. Also, I couldn’t rinse the amaranth in my fine mesh strainer because the grains are so tiny they fell through the holes.

GENIUS BREAKFAST CEREAL
from Ft. Collins Food Co-op

“Many of us do not get the proper boost of brain food first thing in the morning. Combining 3 nutritional powerhouse grains is one of the easiest (and cheapest) ways to start your day with a bowl brimming with goodness.”

“Millet, quinoa and amaranth are all high in protein, vitamins, minerals, and fiber. Millet is a B vitamin gold mine that also contains iron, phosphorous, magnesium, potassium and alkaline (making millet a great breakfast cereal if you have an upset stomach). Quinoa, which contains all 8 of the essential amino acids (and amaranth, a lysine-rich food), provides a complete protein. But how does “Genius Breakfast Cereal” taste? Chewy, satisfying and complex – a taste one would expect a genius to crave.”

Ingredients: (Make sure you choose organic only!)

• 1 / 2 cup millet
• 1 / 4 cup quinoa
• 2 tablespoons amaranth
• 2 cups water
• pinch of salt
• 1 / 4 teaspoon of cinnamon
• 1 teaspoon of honey
• chopped nuts and fruit, optional

Rinse well and drain grains with fine-mesh strainer (except amaranth). Add 2 3 /4 cups water and bring to boil. Reduce to simmer and cook for 20-25 minutes until all grains are soft. Add cinnamon, honey (milk or soy milk), nuts and fruit. Eat while listening to a concerto. Then spend the rest of your day working out higher math equations, composing a symphony, writing a novel, or thinking great thoughts. Guaranteed, this cereal will make you feel – and think — like a genius!

Crunchy Granola
original recipe from Country Life Vegetarian Cookbook
modified by Wardeh Harmon

• 16 cups thick rolled oats
• 2 cups unsweetened shredded coconut
• 3 cups chopped nuts (any combination)
• 2 cups pumpkin or sunflower seeds
• 1 teaspoon sea salt
• 4 teaspoons ground cinnamon
• 1/2 cup unsulphured molassess
• 1/2 cup raw agave or raw honey
• 3 tablespoons vanilla extract
• 1 tablespoon almond extract
• 1 cup grapeseed oil
• 2 cups raisins or chopped dates

Preheat oven to 325 degrees.

Combine oats, coconut, nuts, seeds, salt and cinnamon in a large bowl. In separate bowl, mix sweeteners, extracts, and oil thoroughly. Add to dry ingredients. Mix thoroughly so all dry ingredients are coated. Spread on 2 or 3 baking sheets.

Bake for about 20 minutes or until browned, stirring every 5 minutes. Turn temperature down to 225 degrees and let cooking, stirring frequently, until granola is dry. Remove from oven. Add dried fruit. When cool, store in an air-tight container.