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YouTubeHulled vs pearled: I prefer hulled barley because it has more bran and germ than pearled barley because it is less polished; see Barley: Hulled or Pearled?
👉 Whole Grains: amaranth, quinoa, kaniwa, teff, oats, barley, rye, spelt, millets, … Details in Whole Grains For Breakfast.
👉 Fruits: Sweet fruits like banana, apple, mango and persimmon. We may add kiwis, grapes, peaches, pears, … too. I don't cook fruits; I mince fruits while the porridge is boiling; I mix them with cooked porridge in the end. Details in Fruits For Breakfast.
👉 Berries: "Berries are the best fruits!" — Dr Greger. Some options are: blueberries, strawberries, raspberries, blackberries, cranberries, gooseberry powder ('amla' powder), dried goji berries, dried golden berries, dried mulberries, maqui berry powder, … I don't cook berries. I add them to cooked porridge in the end. The texture of dried berries improves with overnight soaking. Details in Berries For Breakfast.
👉 Nuts (optional): I use nuts sparingly. Prefer seeds. Sometimes, I add almonds, walnuts, pecans, pine nuts, young coconut flesh, … Details in Nuts for Breakfast.
👉 Seeds: Ground flaxseed are added daily. Plus a few other seeds like ground chia seeds, hempseed, sunflower seeds, pumpkin seeds, watermelon seeds, ground basil seeds, niger seeds, fenugreek seeds (can be sprouted). Seeds may be soaked overnight. Details in Seeds For Breakfast.
👉 Sweetener (optional): Dr Greger recommends only two sweeteners: dates and blackstrap molasses. I occasionally add dates. Details in Sweeteners For Breakfast.
👉 Plant-Based Milk or Yogurt (optional): 2-ingredient soy milk preferred. Occasionally, I add almond milk, hemp milk, walnut milk, … Details in Plant-Based Milk & Yogurt For Breakfast
👉 Herbs (optional): Fresh mint, whenever available.
👉 Spices: Some combination of cinnamon powder, nutmeg, ginger powder, cardamom powder. Sometimes, clove powder. Details in Flavor Enhancers For Breakfast.
👉 Beans (optional): Sometimes, I add sprouted beans like sprouted mung beans, sprouted 'kulthi' dal, sprouted black chickpeas ('kala chana'), or sprouted adzuki beans. Occasionally, I add frozen edamame. Details in Beans For Breakfast.
👉 Misc (optional): Cacao powder, carob powder, lucuma powder, chlorella, rose petals, maca powder, vanilla extract, … My favorite combination is cacao powder (especially with bananas) and vanilla extract. Details in Flavor Enhancers For Breakfast.
Whole Grains: barley.
Fruits: grapes, fresh figs, dried apricots, prunes.
Seeds: sunflower seeds, hempseed.
Spices: ground cinnamon, cardamom powder.
Whole Grains: pearled barley.
Fruits: grapes, prunes, raisins, red dates (jujube).
Berries: strawberries.
Nuts: walnuts.
Seeds: hempseed.
Sweetener: dates.
Whole Grains: sprouted black barley.
Beans: sprouted 'kulthi' beans.
Fruits: mango, apple, kiwi, dried figs, dried prunes.
Berries: wild blueberries, misc berry powders.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, watermelon seeds, pumpkin seeds.
Herbs: fresh basil.
Whole Grains: sprouted black barley.
Beans: sprouted black gram (kala chana in Hindi).
Fruits: apple, orange, dragon fruit, red date, dried figs, dried prunes.
Berries: cranberries, blackcurrant powder, acai berry powder, amla (gooseberry) powder, tart cherry syrup.
Seeds: sprouted fenugreek seeds, ground flaxseed, ground chia seeds, hempseed, watermelon seeds.
Spices: ginger powder.
Everything mixed together.
Whole Grains: sprouted black barley.
Beans: sprouted mung beans.
Fruits: apple, nectarine, orange, red date.
Berries: wild blueberries, blackberries, raspberries, cherries.
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, poppy seeds.
Everything mixed together.
Whole Grains: barley (boiled).
Beans: adzuki beans.
Fruits: banana.
Berries: cherries.
Seeds: ground flaxseed, ground chia seeds hempseed, poppy seeds, watermelon seeds.
Whole Grains: barley.
Beans: red beans.
Fruits: pear, grapefruit, kumquat, red date.
Berries: blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds.
An attempt to make something similar to red bean soup (dessert). I mixed together equal parts of red beans and pearled barley.
Whole Grains: pearled barley.
Beans: adzuki beans.
Fruits: mango.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
Misc: vanilla extract.
Whole Grains: rolled barley (microwaved).
Fruits: mango, plum.
Berries: golden berries, barberries.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
Whole Grains: rolled barley (microwaved).
Fruits: mango.
Berries: blueberries, goji berries.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
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