• 1/2 cup barley
• 1/4 cup wild rice, or brown rice
• 1/4 cup quinoa
• 1-1/2 quarts water, or divide amount using half water and half soy milk
• 1/4 tsp. salt
• 2 tsp. lecithin
• 1/2 tsp. ground cinnamon
• 1/8 tsp. ground cardamom
• 1/8 tsp. ground ginger

Combine all ingredients in a crockpot (slow cooker). If desired, add sugar, molasses, honey, maple syrup, or other sweetener to taste. Cook on low for 8 hours.

Options: For a different consistency, adjust proportions of grains to water. You can substitute a variety of grains in this recipe: millet, oat groats, spelt, amaranth, rye, or wheat berries. You can also add spices as desired: nutmeg, cloves, allspice, or bay leaf. Or add small pieces of fruits as desired: dried cherries, raisins, coconut, jujube, or flax seeds. After cooking, you can add chopped walnuts, almonds, or pumpkin seeds.

Per serving: calories 182, fat 3.3g, 16% calories from fat, cholesterol 0mg, protein 5.4g, carbohydrates 34.5g, fiber 5.3g, sugar 0.8g, sodium 53mg, diet points 3.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 2.1, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0

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