Ancient Grain Cereal: 9 Easy Recipes to Kickstart Your Morning

Are you tired of the same old breakfast routine? Looking for a nutritious and delicious way to start your day? Ancient grain cereals might be just what you need to revolutionise your morning meal. Packed with nutrients, flavour, and versatility, these ancient grains offer a wealth of health benefits and culinary possibilities. In this article, we’ll explore nine easy recipes featuring ancient grain cereals that will kickstart your morning and keep you energised throughout the day.

What Are Ancient Grains?

Before we dive into the recipes, let’s take a moment to understand what ancient grains are and why they’re gaining popularity in the health food world. Ancient grains are varieties of grains and pseudocereals that have remained largely unchanged for thousands of years[2]. Unlike modern wheat, which has been extensively bred and modified, ancient grains retain their original genetic structure and nutritional profile.

Some common ancient grains include:

• Quinoa
• Amaranth
• Millet
• Teff
• Sorghum
• Spelt
• Kamut (Khorasan wheat)
• Einkorn
• Buckwheat

These grains are often praised for their higher protein content, essential amino acids, and various micronutrients[3]. Many ancient grains are also gluten-free, making them an excellent option for those with gluten sensitivities or coeliac disease.

Now that we’ve covered the basics, let’s explore nine delicious ancient grain cereal recipes that will transform your breakfast routine.

1. Quinoa Porridge with Berries and Honey

Start your day with a protein-packed quinoa porridge that’s both creamy and satisfying. This ancient grain cereal recipe combines the nutty flavour of quinoa with the sweetness of fresh berries and a drizzle of honey.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups milk (dairy or plant-based)
• 1/4 teaspoon cinnamon
• 1 cup mixed berries
• 2 tablespoons honey
• 2 tablespoons chopped nuts (optional)

Instructions:

1. In a saucepan, combine quinoa, milk, and cinnamon. Bring to a boil, then reduce heat and simmer for 15-20 minutes, stirring occasionally, until quinoa is tender and liquid is absorbed.
2. Divide the quinoa porridge between two bowls.
3. Top with mixed berries, a drizzle of honey, and chopped nuts if desired.

This ancient grain cereal is not only delicious but also provides a balanced mix of protein, complex carbohydrates, and antioxidants from the berries. The quinoa’s complete protein profile will keep you feeling full and energised throughout the morning.

2. Overnight Amaranth and Chia Pudding

For a make-ahead ancient grain cereal that’s perfect for busy mornings, try this amaranth and chia pudding. Amaranth, a tiny seed packed with protein and minerals, pairs beautifully with chia seeds for a creamy, nutrient-dense breakfast.

Ingredients:

• 1/4 cup amaranth
• 2 tablespoons chia seeds
• 1 cup milk (dairy or plant-based)
• 1 tablespoon maple syrup
• 1/4 teaspoon vanilla extract
• Sliced fruit for topping

Instructions:

1. In a jar or container, combine amaranth, chia seeds, milk, maple syrup, and vanilla extract. Stir well.
2. Cover and refrigerate overnight or for at least 4 hours.
3. In the morning, stir the pudding and add more milk if needed to reach desired consistency.
4. Top with sliced fruit and enjoy.

This ancient grain cereal is not only convenient but also provides a good balance of protein, healthy fats, and fibre. The combination of amaranth and chia seeds creates a creamy texture that’s both satisfying and nutritious.

3. Millet and Apple Breakfast Bowl

Millet, a small-seeded grass crop, makes for a delightful ancient grain cereal when cooked to a creamy consistency. Paired with sweet apples and warm spices, this breakfast bowl is a comforting way to start your day.

Ingredients:

• 1 cup millet
• 2 1/2 cups water
• 1 apple, diced
• 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• 2 tablespoons maple syrup
• 1/4 cup chopped walnuts

Instructions:

1. Rinse millet and add to a saucepan with water. Bring to a boil, then reduce heat and simmer for 15-20 minutes until water is absorbed and millet is tender.
2. Stir in diced apple, cinnamon, nutmeg, and maple syrup.
3. Divide between bowls and top with chopped walnuts.

This ancient grain cereal is not only gluten-free but also rich in magnesium and phosphorus. The combination of millet and apples provides a good mix of complex carbohydrates and natural sweetness, while the walnuts add healthy fats and a satisfying crunch.

4. Teff Porridge with Dates and Almonds

Teff, a tiny grain native to Ethiopia, makes for a creamy and nutritious ancient grain cereal. This recipe combines the earthy flavour of teff with sweet dates and crunchy almonds for a satisfying breakfast.

Ingredients:

• 1 cup teff
• 3 cups water
• 1/4 teaspoon salt
• 4 dates, pitted and chopped
• 1/4 cup sliced almonds
• 1 tablespoon coconut oil
• Milk or yoghurt for serving (optional)

Instructions:

1. In a saucepan, combine teff, water, and salt. Bring to a boil, then reduce heat and simmer for 15-20 minutes, stirring occasionally, until teff is tender and water is absorbed.
2. Stir in chopped dates and coconut oil.
3. Divide between bowls and top with sliced almonds.
4. Serve with a splash of milk or a dollop of yoghurt if desired.

This ancient grain cereal is an excellent source of iron and calcium. The combination of teff, dates, and almonds provides a good balance of complex carbohydrates, natural sweetness, and healthy fats to keep you energised throughout the morning.

5. Sorghum and Blueberry Breakfast Parfait

Sorghum, a gluten-free ancient grain, adds a delightful chewy texture to this breakfast parfait. Layered with yoghurt and fresh blueberries, this ancient grain cereal is as beautiful as it is nutritious.

Ingredients:

• 1 cup cooked sorghum (cook according to package instructions)
• 1 cup Greek yoghurt
• 1 cup fresh blueberries
• 2 tablespoons honey
• 1/4 cup granola (optional)

Instructions:

1. In two glasses or jars, layer cooked sorghum, Greek yoghurt, and blueberries.
2. Drizzle honey over each layer.
3. Top with granola if desired.

This ancient grain cereal parfait is not only visually appealing but also packed with protein, antioxidants, and probiotics from the yoghurt. The chewy texture of sorghum pairs beautifully with the creamy yoghurt and juicy blueberries, creating a satisfying and nutritious breakfast.

6. Spelt Flake Cereal with Nuts and Seeds

Spelt, an ancient relative of wheat, makes for a delicious and nutritious breakfast cereal. This recipe combines spelt flakes with a variety of nuts and seeds for a crunchy, satisfying start to your day.

Ingredients:

• 2 cups spelt flakes
• 1/2 cup mixed nuts (almonds, walnuts, pecans)
• 1/4 cup pumpkin seeds
• 1/4 cup sunflower seeds
• 2 tablespoons coconut oil, melted
• 2 tablespoons maple syrup
• 1/2 teaspoon cinnamon

Instructions:

1. Preheat oven to 180°C (350°F).
2. In a large bowl, mix spelt flakes, nuts, and seeds.
3. In a small bowl, whisk together melted coconut oil, maple syrup, and cinnamon.
4. Pour the wet ingredients over the dry and mix well to coat.
5. Spread the mixture on a baking sheet and bake for 15-20 minutes, stirring halfway through, until golden brown.
6. Let cool completely before storing in an airtight container.
7. Serve with milk or yoghurt and fresh fruit.

This homemade ancient grain cereal is not only delicious but also customisable. You can adjust the nuts and seeds to your liking or add dried fruit after baking for extra sweetness. The spelt flakes provide a good source of fibre and B vitamins, while the nuts and seeds add healthy fats and protein.

7. Kamut Breakfast Porridge with Caramelised Bananas

Kamut, also known as Khorasan wheat, is an ancient grain known for its buttery flavour and high protein content. This luxurious breakfast porridge pairs Kamut with caramelised bananas for a truly indulgent morning meal.

Ingredients:

• 1 cup Kamut berries, soaked overnight
• 3 cups water
• 1/4 teaspoon salt
• 2 ripe bananas, sliced
• 2 tablespoons brown sugar
• 1 tablespoon butter
• 1/4 cup chopped pecans

Instructions:

1. Drain and rinse the soaked Kamut berries. In a saucepan, combine Kamut, water, and salt. Bring to a boil, then reduce heat and simmer for 40-50 minutes until tender.
2. In a separate pan, melt butter and brown sugar. Add sliced bananas and cook for 2-3 minutes until caramelised.
3. Divide the cooked Kamut between bowls, top with caramelised bananas and chopped pecans.

This ancient grain cereal is a true treat for your taste buds. The chewy texture of Kamut pairs beautifully with the sweet, caramelised bananas, while the pecans add a satisfying crunch. Rich in protein and fibre, this breakfast will keep you full and satisfied until lunchtime.

8. Einkorn and Pear Breakfast Risotto

Einkorn, known as the oldest wheat variety, has a rich, nutty flavour that lends itself beautifully to this creamy breakfast risotto. Paired with sweet pears and a touch of cinnamon, this ancient grain cereal is a comforting way to start your day.

Ingredients:

• 1 cup einkorn berries
• 3 cups milk (dairy or plant-based)
• 1 ripe pear, diced
• 1/4 teaspoon cinnamon
• 2 tablespoons honey
• 1/4 cup mascarpone cheese (optional)

Instructions:

1. In a saucepan, combine einkorn berries and 2 cups of milk. Bring to a boil, then reduce heat and simmer for 30-35 minutes, stirring occasionally.
2. Add the remaining milk, diced pear, and cinnamon. Continue cooking for another 10-15 minutes until einkorn is tender and creamy.
3. Stir in honey and mascarpone cheese if using.
4. Divide between bowls and serve warm.

This ancient grain cereal offers a unique twist on traditional breakfast porridge. The einkorn provides a good source of protein and fibre, while the pears add natural sweetness and a boost of vitamins. The addition of mascarpone cheese makes this breakfast feel truly indulgent.

9. Buckwheat and Cherry Breakfast Bake

Despite its name, buckwheat is not related to wheat and is actually a seed. This gluten-free ancient grain makes for a delicious breakfast bake when combined with tart cherries and a touch of almond flavour.

Ingredients:

• 1 cup buckwheat groats
• 2 cups milk (dairy or plant-based)
• 2 eggs
• 1/4 cup maple syrup
• 1 teaspoon almond extract
• 1 cup frozen cherries
• 1/4 cup sliced almonds

Instructions:

1. Preheat oven to 180°C (350°F) and grease a baking dish.
2. In a large bowl, mix buckwheat groats, milk, eggs, maple syrup, and almond extract.
3. Stir in frozen cherries.
4. Pour the mixture into the prepared baking dish and sprinkle sliced almonds on top.
5. Bake for 45-50 minutes until set and golden brown on top.
6. Let cool slightly before serving.

This ancient grain cereal bake is perfect for meal prep or feeding a crowd. The buckwheat provides a good source of protein and fibre, while the cherries add a burst of antioxidants and flavour. This bake can be enjoyed warm or cold and keeps well in the refrigerator for several days.

Table: Nutritional Comparison of Ancient Grains

Ancient Grain	Protein (per 100g)	Fibre (per 100g)	Key Nutrients
Quinoa	14g	7g	Iron, Magnesium, B vitamins
Amaranth	13g	7g	Calcium, Iron, Magnesium
Millet	11g	8g	Magnesium, Phosphorus
Teff	13g	8g	Iron, Calcium, Vitamin C
Sorghum	11g	6g	Iron, B vitamins
Spelt	14g	10g	Manganese, Phosphorus
Kamut	14g	9g	Selenium, Zinc
Einkorn	16g	9g	Lutein, Beta-carotene
Buckwheat	13g	10g	Magnesium, Copper

FAQ: Ancient Grain Cereals

1. Q: Are ancient grain cereals gluten-free?
   A: Some ancient grains like quinoa, amaranth, millet, teff, sorghum, and buckwheat are naturally gluten-free. However, ancient wheat varieties like spelt, kamut, and einkorn do contain gluten.
2. Q: How do I cook ancient grains?
   A: Most ancient grains can be cooked similarly to rice. Generally, use a 2:1 ratio of liquid to grain, bring to a boil, then simmer until tender. Cooking times vary depending on the grain.
3. Q: Are ancient grains more nutritious than modern grains?
   A: Ancient grains often have higher protein content and more diverse nutrient profiles compared to modern refined grains. However, whole modern grains can also be very nutritious.
4. Q: Can I use ancient grains in baking?
   A: Yes, many ancient grains can be ground into flour or used whole in baking. They often add unique flavours and textures to baked goods.
5. Q: Where can I buy ancient grains?
   A: Many supermarkets now stock ancient grains in their health food or grain sections. They’re also widely available in health food stores and online.

In conclusion, incorporating ancient grain cereals into your breakfast routine is an excellent way to boost your nutrition and add variety to your morning meals. From creamy porridges to crunchy granolas, these nine easy recipes showcase the versatility and deliciousness of ancient grains. Whether you’re looking for gluten-free options, protein-packed meals, or simply a change from your usual breakfast, these ancient grain cereal recipes are sure to kickstart your morning on a delicious.