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Make your own gluten-free breakfast cereal

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A bowl of cereal with milk

Gluten-free breakfast cereals can be quite a challenge to find. Most ready-to-eat gluten-free brands contain a lot of sugar and comparitively less nutrients, I find. In this recipe, I use puffed amaranth, which is naturally gluten-free together with different kinds of nuts and seeds. Amaranth is nothing short of a superfood – it’s rich in protein and essential nutrients, and has a high fibre content, which makes it even better than standard breakfast cereals! For more information on amaranth and it’s properties, read this article I wrote.

Photo showing grains of amaranth in a bowl

Amaranth is considered a “climate-smart” crop, which means that unlike wheat, which is severely affected by drought, amaranth plants are drought-tolerant.

Nutritional benefits of amaranth

Both the leaves and the seeds of amaranth are rich in nutrients. Here are some key nutritional benefits:

  1. Protein-Rich: Amaranth is exceptionally high in protein compared to other grains, making it an excellent plant-based protein source for vegetarians and vegans.
  2. Rich in Essential Nutrients: It is packed with essential vitamins and minerals, including iron, magnesium, phosphorus, and potassium. Additionally, it contains high levels of calcium, making it particularly beneficial for bone health.
  3. Gluten-Free: For individuals with gluten sensitivities or celiac disease, amaranth offers a safe alternative without compromising on taste or nutrition.
  4. High Fiber Content: Amaranth is rich in dietary fiber, promoting digestive health, regulating blood sugar levels, and aiding in weight management.
  5. Antioxidant Properties: It contains potent antioxidants like vitamin E and phenolic compounds, which help combat oxidative stress and inflammation in the body.

This gluten-free breakfast cereal also gives you the option of leaving out nuts that you’re allergic to or simply don’t want to include in your meal. Simply replace them with seeds like chia, flax or even flattened rice for a different texture. You can also customize the cereal as per your nutritional requirements. For example, adding peanuts will make for a protein-rich breakfast that will keep you satisfied until lunch. You can also add goji berries or any kind of berry really, depending on the season. Also, you can vary the cereal with milk or a dairy-free alternative on some days and yoghurt on the others.

For the recipe, I used puffed amaranth from the popular German drugstore, dm. I bought unsalted, untreated nuts from Aldi. I usually buy chia and sunflower seeds from the Alnatura brand, which is easily available in Germany.

Gluten-free breakfast cereal

Difficulty:BeginnerPrep time: 10 minutesCook time: 30 minutesRest time: minutesTotal time: 40 minutesServings:6 servingsCalories:300 kcal Best Season:Suitable throughout the year

Description

This is a gluten-free breakfast cereal with amaranth, cashews, almonds, walnuts and dates. Feel free to replace the nuts with sunflower or pine seeds, or add flattened rice for a completely different taste and texture.

Ingredients

Instructions

  1. Roast the puffed amaranth in low heat on a pan for around 20 minutes until fragrant. Keep aside.
  2. In the same pan, roast the mixed nuts on low heat until they’re crunchy- you can bite into one and check. Most nuts take on a darker color and lose moisture.
  3. If you’re using dates, cut individual fruits into thin slices. Mix all the ingredients in a big bowl.
  4. Serve a couple of tablespoons or as much as required into a bowl. Add milk or dairy-free alternatives, as per choice.
  5. Store in an air-tight container. Keeps for a fortnight in room temperature.

Notes

  • Remember: the amount of cereal you make will also depend on the quantity of nuts you use. If you choose to use nuts sparingly, you may not have enough for 6 servings.
Keywords:Gluten-free, breakfast, cereal

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