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YouTubeRaw buckwheat: I was surprised to learn that buckwheat can be eaten raw after overnight soaking! In fact, we can soak buckwheat for about 15 minutes at night, then discard the water and let buckwheat seeds remain wet overnight. See Sprouted Buckwheat Recipes and Raw Buckwheat Porridge.
Buckwheat (Whole): Buckwheat is also sold as Buckwheat, Whole (Azure Organics) — has a hard shell and takes an incredibly long time to cook in a pot; a pressure-cooking device like Instant Pot or pressure cooker would be necessary. A technique that I haven't yet tried is to dry roast Whole Buckwheat, then boil.
Kasha: A third form of buckwheat is called Kasha (Toasted Buckwheat Groats, Azure Organics) which I don't buy — I prefer untoasted buckwheat.
👉 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: buckwheat.
Fruits: banana, mango.
Berries: gooseberry powder (amla powder).
Nuts: coconut flesh, Brazil nut, walnuts.
Seeds: watermelon seeds, pumpkin seeds.
Sweetener: dates.
Spices: cinnamon powder.
Whole Grains: buckwheat (overnight soaked).
Beans: sprouted 'kulthi' dal.
Berries: gooseberry powder (amla powder).
Nuts: almonds.
Seeds: ground flaxseed, hempseed.
Sweetener: dates.
Misc: lemon.
Whole Grains: buckwheat (overnight soaked).
Beans: sprouted horse gram ('kulthi' dal in Hindi).
Seeds: (do not remember).
Sweetener: dates.
Misc: lemon.
Whole Grains: buckwheat (soaked overnight).
Fruits: mango, apple.
Berries: cranberries.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds.
Whole Grains: buckwheat (soaked, boiled)..
Beans: sprouted mung beans..
Fruits: banana, apple, orange, nectarine..
Berries: wild blueberries, cranberries, blackberries, raspberries.
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, poppy seeds.
Misc: rose petals.
Whole Grains: buckwheat (soaked overnight).
Beans: sprouted mung beans.
Fruits: kiwi, tangerine.
Berries: wild blueberries, cherries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, poppy seeds.
Whole Grains: overnight buckwheat (raw, soaked for 20 mins, drained).
Beans: sprouted "moth" beans.
Fruits: mango, kumquat, orange.
Berries: strawberries, cranberries.
Seeds: ground flaxseed, ground chia seeds, hempseed, poppy seeds, watermelon seeds, sprouted fenugreek seeds.
Whole Grains: buckwheat (soaked for 20 mins, drained, kept overnight).
Beans: sprouted "moth" dal.
Fruits: mango, pomegranate, dragon fruit.
Berries: blackcurrant powder, tart cherry powder.
Seeds: ground flaxseed, ground chia, hempseed, watermelon seeds, poppy seeds.
After mixing everything together
Whole Grains: sprouted buckwheat.
Beans: sprouted mung beans.
Fruits: pomegranate, pear.
Berries: berry powders (do not remember which ones).
Spices: sesame seeds.
Whole Grains: buckwheat.
Fruits: (do not remember).
Berries: (do not remember).
Seeds: (do not remember).
A Merry Berry Breakfast!
Whole Grains: buckwheat (boiled).
Fruits: dragon fruit.
Berries: blueberries, blackcurrant powder, tart cherries powder.
Seeds: (do not remember).
Whole Grains: buckwheat.
Fruits: orange, kiwi, dragon fruit.
Berries: blueberries, blackcurrant powder, tart cherry powder.
Seeds: ground flaxseed, ground chia, hempseed, watermelon seeds.
Whole Grains: buckwheat.
Fruits: (do not remember).
Berries: (do not remember).
Seeds: (do not remember).
Whole Grains: buckwheat (soaked, boiled).
Fruits: kiwi, dragon fruit.
Berries: blueberries.
Seeds: (do not remember).
Whole Grains: buckwheat.
Fruits: mango, pear, dragon fruit.
Berries: blueberries, cranberries, blackcurrant powder, tart cherry powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, watermelon seeds.
Whole Grains: buckwheat.
Fruits: mango, kiwi fruit.
Berries: blueberries, cranberries, blackcurrant powder, tart cherry powder, jamun powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds, sprouted fenugreek.
Whole Grains: buckwheat.
Beans: frozen edamame beans.
Fruits: orange.
Berries: cranberries, blackcurrant powder, tart cherry powder.
Seeds: (forgot to add seeds).
Whole Grains: buckwheat (boiled).
Fruits: apple, dragon fruit.
Berries: cranberries, blueberries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds, sprouted fenugreek.
Everything mixed together.
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