Making healthy breakfast choices is one good of kick starting your day. Oatmeal for breakfast is one of my favourite thing but sometimes I get really fed up of it.

“All grains offer a unique taste, texture, and nutrition profile,” says Rachel Begun, R.D., spokesperson for the Academy of Nutrition and Dietetics. “Mixing it up will keep things exciting and give you a wider range of the nutrients you need.”

BUCKWHEAT: Ignore the name, is a gluten-free fruit seed. Contains flavonoids and lignans, plant compounds with powerful antioxidant powers as well as magnesium. Help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.

Nutrition score per serving (1/4 cup dry): 150 calories, 1.5g fat, 32g carbs, 5g fiber, 6g protein

BULGUR WHEAT: High-fiber and supply a dose of B-complex vitamins to keep you energized through the morning and antioxidant-packed vitamin E to arm your cells against damaging free radicals.

Nutrition score per serving (1/4 cup dry): 150 calories, 0.5g fat, 32g carbs, 6g fiber, 6g protein

QUINOA: High in protein, amino acids lysine and isoleucine. Lysine assists in the formation of muscle protein and isoleucine helps heal and repair muscle tissue.

Nutrition score per serving (1/4 cup dry): 170 calories, 2.5g fat, 30g carbs, 3g fiber, 7g protein

MILLET: This gluten-free grain offers a mix of important minerals, including phosphorus and magnesium, to keep bones strong and muscles and nerves performing at their best. Great for diabetes patients.

Nutrition score per serving (1/4 cup dry): 180 calories, 2g fat, 36g carbs, 8g fiber, 6g protein.

BROWN RICE: a good source of fiber and contains a variety of phytonutrients to help prevent heart disease.

Nutrition score per serving (1/4 cup dry): 180 calories, 1.5g fat, 37g carbs, 3g fiber, 4g protein


  • Cook grain with water until its tender
  • Add 1 cup of milk and simmer until its warm then transfer onto a plate.
  • Top with fruit of choice and sweetener
  • NOTE: If you’re using powdered milk, mix 2 tablespoon of milk with 250ml



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