This might be my favourite cereal. It is high in fibre, calcium and omega-3s, and is a source of iron. As well, it is very low in sodium, which is something that can’t be said for most breakfast cereals.

Ingredients:

1/2 cup roasted buckwheat groats

6 tbsp chia seeds

3 tbsp hemp seed hearts

1/4 cup dried fruit (such as raisins, cranberries, chopped dates or apricots)

2 tbsp coconut flakes

1/2 tsp cinnamon

Directions:

Mix all ingredients together and store in an airtight container in the fridge. Makes 1 1/3 cups dry mix.

To prepare the cereal: add 2/3 cup milk (any type) to 1/3 cup cereal mix. Let stand 10 minutes, stirring once or twice (the chia seeds will create a gel-like consistency). Sweeten to taste. Serve with fresh fruit such as berries or sliced banana if desired. You can also prepare it the night before (keep covered in the fridge).

Nutrition: one serving (1/3 cup cereal mixture, made with raisins, without milk)

  • Calories: 250
  • Carbs: 30 g
  • Protein: 9 g
  • Fat: 12 g
  • Fibre: 9 g
  • Iron: 1.25 mg (9% DV*)
  • Calcium: 115 mg (12% DV)
  • Sodium: 8 mg

*DV= Daily Value

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