Someone on Metafilter wanted to know if anyone had a recipe for a good whole grain cereal to make with a grain grinder. I didn't want to fork over $5 to help them out, so I'll post this and hope they happen across it. As I've mentioned in the past, I have a Family Grain Mill. After a few months of using it I've decided it's an OK mill, but awfully slow because it takes two passes to make acceptable flour, and it seems a bit flimsy to me. I doubt it's going to outlive me like a Country Living mill will.
Anyway, I've been refining my cereal recipe for the past couple months, and the best recipe so far is 2 parts oat groats, 2 parts wheat, 2 parts yellow corn (maize), 2 parts rice (I'm using Jasmine, but a cheaper long grain rice would probably be just as good), 1 part rye, and one part amaranth (quinoa would also work). Everything except the amaranth is run through the grinder to produce a fairly fine meal. I set my mill on 2, but you will need to experiment with your mill and your preferences. After grinding, add the amaranth and mix. The amaranth (or quinoa) is added to complete the set of amino acids, especially lysine, which is in a low concentration in the other grains. The rye is probably not necessary, but the other ingredients add good flavors and textures that I think are important.
To make my morning breakfast I mix 1/3 cup of grains with 1 1/2 cups of water and bring to a boil. Remove from the heat, cover, and let it sit overnight. In the morning I add a bit of butter and heat it back up again. On our new stove I have to be pretty careful to quickly lower the heat so I don't cook it to the bottom of the pot in the morning. Once it's hot, pour on a bit of milk and some bananas, sugar, maple syrup or honey and eat. I've also made it from start to finish in the morning, but it's a lot harder to cook it long enough without it burning onto the bottom of the pot. The overnight method is very easy, quick, and it always works.
When you make food yourself like this, it's hard to tell what nutrients will be in it because the nutrition data in the USDA database are for uncooked grains, and they don't provide guidelines for what might be lost by cooking the grains. For what it's worth, my daily breakfast (1/3 cup of grain, 1/2 cup of milk, 1 tsp of sugar and 1 tsp of butter) adds up to:
|Nutrient||Value||2,000 calorie diet|
|Total Carb||152 g||50%|
|Total Fat||35 g||49%|
There's also a surprising amount of the basic nutrients, but I don't have time to list them all. And without knowing how they're affected by cooking, I'm not sure how helpful it'd really be anyway.