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January 1, 2014


How To Make A Super Cereal

by Anne Paddock

There are several super nutritious cereals on the market that consist of grains and seeds, which can be done at a fraction of the cost if the ingredients are purchased separately and assembled at home. For example, several companies combine three ingredients:  organic chia seeds, organic hulled hemp seeds/hearts, and organic whole grain buckwheat and sell a cereal in 8 ounce pouches for $10-$12. If these three ingredients are purchased separately and combined in a jar or plastic container at home, the cereal would cost approximately $5.

Chia seeds, hulled hemp hearts, and whole grain buckwheat can be purchased in grocery stores, at health food markets, and on-line. Prices vary depending on the brand, the amount purchased, and whether the seeds or grains are organic. Consider going to (or your favorite on-line retailer) to purchase these three organic ingredients:

Organic Chia Seeds:  These seeds are usually sold in 12 or 16 ounce pouches or containers that range from 57 cents an ounce (Nutiva’s 12-ounce packet for $7.11) to 85 cents an ounce (a Navitas brand 16-ounce packet for $13.69).canstockphoto14432788-1

Organic Hulled Hemp Seeds/Hearts: These seeds also range in price from a low of 51 cents an ounce (Vitacost brand packet which sells for $6.68 for 13 ounces on sale) to $1.22 an ounce (Navitas which sells an 8-ounce packet for $9.79).canstockphoto10775905

Organic Whole Grain Buckwheat:  These whole grains are very inexpensive with a one pound bag costing about $4 or about 33 cents an ounce (Bob’s Red Mill, Eden, Arrowhead Mills). Read the label on the buckwheat groats as textures vary depending on whether the groat has been stone ground. Bob’s Red Mill has a whole grain creamy buckwheat cereal that I use.canstockphoto3016274

Most of the cereals that contain these three organic ingredients list chia seeds as the first ingredient, hemp hearts as the second ingredient and buckwheat as the third ingredient which means the largest ingredient is chia seeds followed by hemp hearts and  buckwheat. The exact configurations are not given so in making your own cereal, estimates need to be made and can be adjusted based on preferences. Consider the following combinations:

  • 4 ounces of organic chia seeds, 3 ounces of organic hulled hemp hearts, and 1 ounce of whole grain buckwheat
  • 4 ounces of organic chia seeds, 2 ounces of organic hulled hemp hearts, and 2 ounces of whole grain buckwheat
  • 3 ounces of organic chia seeds, 3 ounces of organic hulled hemp hearts, and 2 ounces of whole grain buckwheat

Store in an airtight container (mason jars work exceptionally well).DSC_0097

To serve, mix 2 tablespoons of the cereal with 1/4 cup of water or the milk (cold or warm) of your choice (almond, soy, hemp, oat, 7-grain, dairy), stir and wait 5-7 minutes for the cereal to absorb the liquid. Enjoy plain or with toppings. Organic cinnamon, dried fruit (cranberries, raisins, apple, blueberries, cherries), nuts (almonds, pecans, walnuts, hazelnuts, coconut, cashews, pistachios, pine), seeds (pumpkin, sunflower, flax) and real vanilla powder are excellent additions to the cereal as they add a variety of flavors, textures, and nutrition. The cereal can also be mixed with cooked oatmeal for a delicious texture-rich and nutritious breakfast.

  1. Jan 1 2014

    My pleasure…It’s so easy to make and add your favorite fruits, nuts, and toppings.

  2. Jan 1 2014

    Wow, thanks – this is very useful. I intend on eating more healthy cereal.

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