Many hot cereals are full of protein and fiber, which comes from the whole grain. And the milk used to either cook the grain or top it off contains a whopping eight grams of protein per cup. When combined, the result is a warming breakfast that'll keep you satisfied.

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Ingredients

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Directions

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  • Bring 3 cups water to a boil in a medium saucepan over high heat. Add barley, bring water to a boil, and then reduce heat to low. Cover and cook 35 to 40 minutes or until most of liquid is absorbed.

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  • Stir in walnuts, brown sugar, cinnamon, and nutmeg. Add 1/2 cup milk, stirring until mixture is creamy, barley is tender and most of the liquid is absorbed. Add an additional 1/2 cup milk, if necessary, to reach desired consistency.

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  • Divide barley evenly among 3 bowls. Top each bowl with apples.

Tips

Recipe provided by Holly Grainger, R.D

Nutrition Facts

348 calories; 8 g total fat; 2 g saturated fat; 144 mg sodium. 47 g carbohydrates; 7 g fiber; 28 g sugar; 16 g protein;

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