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Food For Thought: I Love Breakfast

By Sandy McCall

blueberries, milk and granola in a bowl for breakfast

“Some say breakfast is the most important meal of the day and that when you skip breakfast, your body gets the message that it should conserve rather than burn calories. There are also times when you are just plain hungry and want a healthy alternative to eggs, toast, and packaged cereals. Here are two cereals and a milk recipe to try that are gluten, sugar and dairy-free.”

Buckwheat groats cereal for breakfast mild flavor

Buckwheat Groats

This is hot cereal at its best. Buckwheat groats are a seed, not a grain. They have a wonderfully rich, yet mild flavor. This cereal also cooks quickly. I buy groats from the bulk bins at my health food store and they store well.

For each serving, add twice as much slightly-salted water as groats to a saucepan. I use about 1/4 cup of groats and a 1/2 cup of water for each serving. Bring to a boil, and then simmer on low for a few minutes, until all of the water is absorbed. They cook quickly.

For toppings, try yogurt, fresh fruit, fruit-only jam, or a drizzle of maple syrup or honey.

Easy Coconut Milk

This tastes great on cereal or as a dairy-free drink. Servings can be increased as desired.

½ cup (per serving) cold water

1/8 teaspoon (per serving) vanilla extract

1/4 teaspoon (per serving) maple syrup

2 tablespoons (per serving) *canned coconut cream

Put all ingredients into a blender and mix until smooth. (An immersion blender also works well)

Pour over your cereal or drink as desired. Refrigerate remaining milk in a covered jar. Shake before using.

*Watch for canned coconut cream without additives like guar gum and also choose BPA free cans.

Granola recipe easy to prepare nuts hemp coconut oil

Scrumptious Easy Granola

This recipe takes 5-7 minutes to prepare, and about 30 minutes to bake. It makes about 3 cups, and can be easily doubled.


1 1/2 cups rolled oats (buy organic to assure gluten-free)

3/4 cup buckwheat groats

1/2 cup sliced/chopped nuts of choice

1/2 cup 100% coconut flakes

1/4 cup sunflower and/or pumpkin seeds

1/8 cup hemp hearts

3 tablespoons sesame seeds

1/4 cup maple syrup

1/8 cup coconut oil

1/2 teaspoon ground cinnamon

1/4 teaspoon sea salt

1/2 teaspoon vanilla extract

1/2 cup dried currants or other dried fruit of choice, chopped into small pieces


Preheat oven to 300°F.

Line a large baking sheet with baking parchment paper.

Put all dry ingredients, except dried fruit, in a large bowl and mix thoroughly.

In a small saucepan combine maple syrup, coconut oil, cinnamon, and salt. Bring to a boil and hold at a steady boil for about one minute. Remove from heat and stir in vanilla.

Pour syrup mixture over dry mixture. Mix well to coat evenly.

Spread the granola onto a parchment-lined baking sheet in an even layer.

Bake granola until lightly browned and crispy, about 30-35 minutes, stirring thoroughly with a fork at least once.

Let the granola cool thoroughly before breaking into clumps and adding dried fruit. Store in airtight container.

Serve with homemade coconut milk, or milk of your choice. Enjoy!


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