•Works best in a small (3½ quart) slow cooker (see Tip, below)
•Greased slow cooker stoneware
| 1½ cups | steel-cut oats | 375 mL |
| ½ cup | wheat berries | 125 mL |
| 2 | apples, peeled, cored and chopped | 2 |
| ½ tsp | ground cinnamon | 2 mL |
| ½ tsp | vanilla | 2 mL |
| 3½ cups | water | 875 mL |
| 1 cup | apple juice | 250 mL |
1.In prepared slow cooker, combine steel-cut oats, wheat berries, apples, cinnamon and vanilla. Add water and apple juice. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well.
Tip
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
Mindful Morsels
Breakfast is the most important meal of the day. Not only does a good breakfast help you feel energized and keep you productive throughout the day, it is also good for your heart and helps keep your weight under control. Research shows a link between eating breakfast, particularly whole grain cereals, and lower levels of cholesterol. For instance, a study in the American Journal of Clinical Nutrition reported that healthy women who skipped breakfast paid the price with higher levels of blood cholesterol and lower levels of insulin. They also snacked more during the day, consuming more calories than they would have if they had enjoyed a morning meal.
Irish Oatmeal
Although rolled oats are very tasty, my favorite oat cereal is steel-cut oats, which are often sold under the name “Irish Oatmeal.” They have more flavor than rolled oats and an appealing crunchy texture.
VEGAN FRIENDLY
MAKES 4 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | steel-cut oats | 250 mL |
| ½ tsp | salt | 2 mL |
| 4 cups | water | 1 L |
1.In prepared slow cooker, combine oats and salt. Add water. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well.
Tips
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
If you prefer a creamier version of this cereal, make it using half skim or 2% evaporated milk and half water. This will add 1 Low-fat Milk Exchange/ 1 Carbohydrate Choice per serving.
Mindful Morsels
Many people enjoy a cup of coffee at breakfast and at other times throughout the day. In common with soft drinks, tea and chocolate, coffee contains caffeine. Experts recommend that healthy adults consume no more than 400 mg to 450 mg of caffeine per day, the amount in approximately three 8-oz (250 mL) cups of coffee. (Pregnant women should consume no more than 300 mg per day.) In addition to the well-known ability of too much caffeine to make you jittery, it can also affect bone density and risk of fractures. Studies indicate that people who drink coffee are less prone to these effects if they have enough calcium in their diet.
Creamy Morning Millet with Apples
If you’re tired of the same old breakfast, perk up your taste buds by enjoying millet as a cereal. You can refrigerate leftovers for up to two days and reheat portions in the microwave.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | millet (see Tips, page 21) | 250 mL |
| 3 to 4 cups | enriched rice milk (see Tips, below) | 750 mL to 1 L |
| 3 | apples, peeled, cored and chopped | 3 |
| ¼ tsp | salt | 1 mL |
1.In prepared slow cooker stoneware, combine millet, rice milk, apples and salt. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well and spoon into bowls.
Tips
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
Use plain or vanilla-flavored rice milk. Vary the quantity to suit your preference. Three cups (750 mL) produces a firmer result. If you like your cereal to be creamy, use the larger quantity.
Variation
Use half millet and half short-grain brown rice.
Breakfast Rice
Simple yet delicious, this tasty combination couldn’t be easier to make.
VEGAN FRIENDLY
MAKES 10 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | brown rice | 250 mL |
| 4 cups | vanilla-flavored enriched rice milk | 1 L |
| ½ cup | dried cherries or cranberries | 125 mL |
1.In prepared slow cooker stoneware, combine rice, rice milk and cherries. Place a clean tea towel folded in half (so you
