Three-Grain Cereal with Sunflower Seeds and Fruit

Cooking Light
Combine the dry ingredients and store them in a zip-top plastic bag in the freezer. Add 1/2 cup dry cereal mix to 1 1/2 cups boiling water for each serving. You can also microwave the cereal for 3 1/2 minutes on HIGH, stirring occasionally.
6 servings (serving size: 1 1/2 cups)


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1/4 cup flaxseed
1 1/2 cups steel-cut (Irish) oats
1/2 cup golden raisins
1/2 cup dried sweet cherries
1/3 cup oat bran
1/3 cup untoasted wheat germ
1/3 cup sunflower seed kernels
3/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
9 cups water


Place flaxseed in a spice or coffee grinder; process until coarsely ground. Combine flaxseed, oats, and remaining ingredients except water in a large bowl, stirring well to combine.

Bring water to a boil in a large saucepan; add cereal. Cover, reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook 2 minutes or until thick, stirring constantly. Serve immediately.

Created date

September 2004

Nutritional Information

Calories 327
Caloriesfromfat 25 %
Fat 9.1 g
Satfat 1.1 g
Monofat 2 g
Polyfat 4.8 g
Protein 11 g
Carbohydrate 56 g
Fiber 9.3 g
Cholesterol 0.0 mg
Iron 3.7 mg
Sodium 300 mg
Calcium 61 mg