How to cook cereals

Although cereal has traditionally been a synonym for grain, most people think of it today as the food that comes packaged in a bright box and is poured into a bowl of milk in the morning for breakfast.

Hundreds of cereals are available in just about any American supermarket today. Dr. John Harvey Kellogg, inventor of a flattened, toasted wheat flake in the late 1800s, would probably be surprised at the enthusiasm for his invention and the derivatives of it.

For several decades after Kellogg’s wheat flake was introduced (followed closely by corn flakes and shredded wheat), marketers touted the cereals as the key to both health and vitality. Today, corn, wheat, oats, and even some lesser-known grains such as amaranth and quinoa are puffed, popped, baked, shredded, or processed into “Os”, letters of the alphabet, and even in the shape of popular cartoon characters.

Unfortunately, cereal’s reputation as a healthful food has suffered. Many cereals are a wise breakfast choice, but too many of them (particularly children’s cereals) also have sugar and artificial flavorings and colors added to them. Granola-based cereals and many that purport to be rich in oat bran or fiber also may be high in fat. Checking the labels to see what you are getting is always a good idea. One ingredient to look for in particular is hydrogenated fat, which contains a type of fat called trans fatty acids. Trans fatty acids have been linked to an increased risk of cardiovascular disease.

How to cook cereals

Consider the nutrition of the other main ingredient in a bowl of cereal: milk. The type you choose can have a major effect on the nutrition of a meal based on a bowl of cereal. Choose skim milk. Skim milk reduces calories and saturated fat significantly yet provides the same nutrients as whole milk.

Whole grains for hot cereal can be purchased at specialty stores and in the natural food aisle of many supermarkets. Follow label instructions for cooking.

Serving suggestions

Try adding cold cereal to reduced-fat or nonfat yogurt for a crunchy, creamy treat. Or, top off cold cereal with sliced fruit of your own choosing. Fruit added to cereals by manufacturers is often high in sodium and sugar, and usually there is not a lot of it in the box. Add nutrition to a bowl of hot or cold cereal by sprinkling wheat bran or germ over it.