Morning Porridge, More Than Oatmeal

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Oatmeal is wonderful, but eating different grains gives you a variety of tastes and textures and a full spectrum of nutrients.

— Cynthia Harriman, director of food and nutrition strategies, Whole Grains Council

Hulled Barley

Hulled barley is a chewy, nutrient-dense grain perfect for cold winter mornings.

Unlike pearled barley, hulled barley is a whole grain. "Whole grains consist of the entire grain seed or kernel, including the bran, germ and endosperm," Davidson said. The bran and germ portions are removed from refined grains through milling, which removes nutrients as well. Hulled barley is high in niacin, folic acid, calcium and protein, according to the University of Arizona Life and Work Connections program.

One cup of hulled barley has nearly twice the dietary fiber of the same serving of whole oats, according to the USDA National Nutrient Database for Standard Reference. Soluble dietary fiber can help lower cholesterol and serum glucose levels, according to the Colorado State University Extension.

To cook, add 1 cup hulled barley to 4 cups boiling water. Cover the pan, turn the burner to medium and simmer for about an hour, until the barley is tender.

Quinoa

Quinoa is a gluten-free seed native to South America that makes a light, sweet breakfast porridge.

"You would not want to eat just carrots for all your vegetable needs. Grains present the same situation as fruits or vegetables," said Cynthia Harriman, director of Food and Nutrition Strategies at the Whole Grains Council, a nonprofit organization dedicated to sharing information about whole-grain benefits. "Oatmeal is wonderful, but eating different grains gives you a variety tastes and textures and a full spectrum of nutrients."

Quinoa's texture is delicate, with a light, nutty flavor. It has a third the calories of oatmeal and provides selenium, a vital trace nutrient that oatmeal lacks. Selenium deficiency might be associated with impaired immune system function and decreased resistance to viral attacks, according to the Linus Pauling Institute at Oregon State University.

To cook quinoa, rinse the grains in a fine mesh sieve under cold running water. Add 1 cup quinoa to 3 cups water -- although many basic recipes call for 2 cups water -- and simmer for about 15 minutes, or until the grains are fluffy and tender.

Millet and Amaranth

Millet and amaranth are gluten-free seeds that can be toasted for a complex, grown-up breakfast taste. These seeds are high in protein and trace minerals. Amaranth was the staple grain of pre-Columbian Mexico, while millet remains the traditional porridge grain in many parts of Africa and Asia, according to Arizona State University.

Toasting seed grains such as millet and amaranth adds a rich, earthy complexity to their flavor. Heat a dry cast-iron skillet on a medium setting. Add 1 cup of amaranth or millet seed and stir it gently around the heated surface of the pan until it starts to develop a golden brown color. Add 2 cups of water and simmer for about 20 minutes. If the grain is not tender, add up to an additional cup of water a few tbsp. at a time.

Bulgur

Bulgur is coarsely chopped whole-wheat kernels that cook up fast for a busy-morning breakfast. It's lower in calories than oatmeal and high in fiber, trace minerals, niacin, choline, lutein and zeaxanthin, according to the USDA National Nutrient Database. Best known for its role in savory pilafs such as tabouli, bulgur also makes a hearty breakfast grain.

Simply simmer 1 cup of bulgur in 2 cups of water for about 10 minutes. You can saute the bulgur first in a little oil and spices such as cinnamon and nutmeg, then add the water and simmer until tender. "Pour boiling water over bulgur when you get up in the morning and let it sit while you go shower. It will be ready to eat by the time you're done," Harriman suggested.

Healthful Additions

Liven up your porridge and boost its nutritional power with seeds, fruits, dairy and healthful sweeteners to create your own signature taste combination.

Add vitamins and flavor with dried fruit. Don't stop with raisins; add dried cranberries and blueberries for an anti-oxidant boost and dried apricots and bananas for potassium. Dried, unsweetened coconut and pineapple add a lively, unexpected tropical flavor.

Flaxseed, sesame seed, toasted walnuts or chopped almonds add crunch and heart-healthy nutrients. Consider breakfast beans with your porridge, suggests the classic cookbook "Laurel's Kitchen." Nuts and beans add a savory burst of protein, vitamins and fiber and will help you feel less hungry throughout the day.

A splash of skim milk or a quarter-cup of nonfat plain or vanilla yogurt adds calcium and protein and enhances the comforting, creamy porridge texture of any grain. A touch of honey or low-glycemic-index agave nectar gently sweetens light grains such as amaranth and quinoa, while molasses adds iron to hearty bulgur or barley.

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