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Introduction
In an era where processed foods dominate our breakfast tables, this Homemade Fiber Boost Cereal takes us back to the basics of nutrition. The concept of fiber-rich cereals dates back to the early 20th century when nutritionists began emphasizing the importance of dietary fiber for digestive health. This recipe pays homage to those early health pioneers while incorporating modern nutritional knowledge. Inspired by the wholesome goodness of nature, this cereal combines ancient grains like quinoa and amaranth with contemporary superfoods such as chia seeds and goji berries. It's a testament to how we can create something both delicious and nutritious in our own kitchens, free from artificial additives and excessive sugars often found in commercial cereals.
Ingredients
• 2 cups old-fashioned rolled oats
• 1 cup raw buckwheat groats
• 1/2 cup raw quinoa, rinsed and drained
• 1/2 cup raw sunflower seeds
• 1/4 cup chia seeds
• 1/4 cup ground flaxseed
• 1/2 cup unsweetened shredded coconut
• 1/3 cup pure maple syrup
• 1/4 cup coconut oil, melted
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon sea salt
• 1 cup mixed dried fruits (e.g., raisins, cranberries, chopped apricots)
• 1/2 cup chopped raw almonds
Step 1:
Preheat the oven to 325°F (165°C) and line a large baking sheet with parchment paper.
Step 2:
In a large mixing bowl, combine rolled oats, buckwheat groats, quinoa, sunflower seeds, chia seeds, ground flaxseed, and shredded coconut.
Step 3:
In a separate small bowl, whisk together maple syrup, melted coconut oil, vanilla extract, cinnamon, and sea salt.
Step 4:
Pour the wet ingredients over the dry ingredients and mix thoroughly with a wooden spoon or spatula until everything is well coated.
Step 5:
Spread the mixture evenly on the prepared baking sheet.
Step 6:
Bake for 25-30 minutes, stirring every 10 minutes, until the cereal is golden brown and crispy.
Step 7:
Remove from the oven and let cool completely on the baking sheet.
Step 8:
Once cooled, mix in the dried fruits and chopped almonds.
Q: Can I make this recipe gluten-free?
A: Yes, ensure all ingredients, especially the oats, are certified gluten-free.
Q: How can I increase the protein content of this cereal?
A: Add more nuts or seeds, or serve with high-protein Greek yogurt or a scoop of protein powder mixed into your milk.
Q: Can I use different sweeteners?
A: Yes, you can substitute maple syrup with honey or agave nectar, adjusting to taste.
• For gluten-free option, ensure all ingredients are certified gluten-free.
• Substitute maple syrup with honey for a different flavor profile.
• Experiment with different combinations of dried fruits and nuts.
• Store in an airtight container for up to 2 weeks.
• For extra crunch, add the nuts after baking.
• Contains tree nuts (almonds, coconut) and seeds - may not be suitable for individuals with related allergies.
Serve 1/2 cup of cereal with milk of choice or yogurt. Top with fresh fruits if desired.
Store in an airtight container at room temperature for up to 2 weeks.
Prepare other breakfast items while the cereal is baking and cooling.
- Ensure even baking by stirring the mixture every 10 minutes
- Let the cereal cool completely before adding dried fruits to maintain crunchiness
- For extra crunch, add the chopped almonds after baking
For a chocolate version, add 2 tablespoons of cocoa powder to the dry ingredients and increase maple syrup to 1/2 cup. For a savory twist, omit maple syrup and dried fruits, and add 1 tablespoon each of nutritional yeast and dried herbs.
Serve with almond milk or Greek yogurt and a side of fresh berries. Pair with a green smoothie for a complete, nutrient-packed breakfast.
This cereal can be enjoyed year-round, but it's especially comforting in fall and winter months.
Contains tree nuts (almonds, coconut) and seeds. May contain traces of other nuts and seeds. For a nut-free version, omit almonds and coconut, replacing with additional seeds or oats.
