Whole Grains for Breakfast

Breakfast is perhaps the easiest meal in which to incorporate whole grains, and what a great way to start your day! Eating whole grains for breakfast can help you feel full longer and keep your blood sugar from spiking and crashing.

The big reason for these benefits is the abundant fiber contained in whole grains—both soluble and insoluble. Soluble fiber dissolves in water. It can help steady blood sugar levels and lower cholesterol, as well as promote healthy bowel movements.  Insoluble fiber does not dissolve in water. It helps you feel full longer, which can help you lose weight or maintain a healthy weight. Insoluble fiber also moves food through your digestive system to promote regular and healthy bowel movements, which in turn reduces colon cancer risk as well as the risk of diverticulosis.

Whole grains also contain significant protein, minerals, vitamins, and antioxidants. Whole grains are especially rich in B vitamins, magnesium, folate, selenium and iron.

Are you ready to include some whole grains into your morning? Here are some recipes to get you started.

My favorite whole grain breakfast is fresh rolled oats. I love my Marga Mulino Grain Roller/Flaker and use it almost daily. In about five minutes, my oats go from kernel to a steaming bowl of tasty oatmeal.

I put some water on to boil in a pan on my stove, and place a scoop of oat kernels (called oat groats) in the roller. Cranking the handle for about a minute finishes the rolling, and then I place the freshly rolled oats in the boiling water. I turn off  the heat and allow the pan to sit on the burner for a few minutes. Finally, I stir in a bit of unrefined coconut oil, cinnamon, unrefined salt and raw milk. After sprinkling on a handful of walnuts, and I am ready to eat. I believe a flaker/roller is a great investment for including the freshest possible whole grains in your family’s diet.

If you are often dashing out the door for school or work in the morning, making muffins ahead of time provides a grab-and-go healthy whole grain breakfast. My favorite muffin recipe originates from Whole Foods for the Whole Family by La Leche League.

Here is our grandchildren's  favorite variation.

ABC Muffins

• 2 cups whole wheat flour (red wheat or white wheat, preferable fresh ground)
• 2 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt (preferable unrefined)
• 1-2 eggs
• 3/4 cup milk (or liquid of your choice)
• 1/2 cup of raw honey
• 3 Tbl extra virgin olive oil or melted butter or unrefined coconut oil (I usually use the EVO because it is quicker.)
• 1 small apple, grated finely (about 3/4 cup) You may also substitute applesauce.
• 1 banana, mashed thoroughly
• 1 small carrot, grated finely (about 3/4 cup)

Mix all the dry ingredients and make a well in the middle—a hole rather like a “bowl” in which you can mix your wet ingredients together without mixing them with the dry ingredients yet.
Add the eggs and milk into the well and beat thoroughly. Mix the oil and honey into the well. Add the mashed banana and grated apple and carrot. Mix in the well with the wet ingredients and then mix all the ingredients—wet and dry—together thoroughly.
Fill greased muffin cups about ½ full and bake at 375 degrees for about 18 minutes. Mini muffins bake about 10 minutes at the same temperature.

• Another of our favorite variations is to use a mashed sweet potato and a banana, instead of the ABC additions.
• You may leave out the apple, banana and carrot, increase the milk to one cup and add 1 cup of blueberries.
• You may add chopped nuts or seeds, too!

Overnight Slow Cooker Porridge

Another very easy option is too cook grains overnight in your slow cooker for a hot breakfast in the morning. You can use any grain or any combination of grains. 

I like wheat berries. I think the soft wheat berries are the tastiest for breakfast cereal, but any wheat berries will work fine.

Rinse the wheat berries in a sieve and place them in your slow cooker with water. You want 3 cups of water for every 1 cup of grain.

If you get tired of plain wheat cereal, here is a great blend to try: wheat berries, oat groats, millet, hull-less barley. Again, just use 3 cups of water for every 1 cup of grain.

You may also add a cinnamon stick to the mix to cook overnight.

Cook on low for 8 hours, then turn down to warm setting. If it cooks much longer than 8 hours on low, the sides and top may get a bit dried out and crunchy, but it is still good!  

Serve with milk, yogurt, honey, nuts, raisins or other dried fruit, or other toppings of your choice! If members of your household awake at different times, each one can help themselves to a bowl of hot, nourishing cereal when they are ready to eat.


I hope these recipes will boost your whole grain consumption!

What is your favorite whole grain breakfast recipe?