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YouTubeSometimes, I cook a multi-grain cereal combination like Bob's Red Mill 6-Grain Cereal or Medium Cracked 9-Grain Mix at Azure or multi-grain flakes at Trader Joe's (with rye, barley, whole wheat and rye).
Dr Greger has a BROL (Barley, Rye, Oats, Lentils) recipe which combines three whole grains and one beans.
👉 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: hulled barley, rolled oats.
Fruits: apple, prunes, dried figs, dried jujubes.
Berries: frozen blueberries, frozen sweet cherries.
Seeds: ground flaxseed, sunflower seeds.
Plant-Based Milk: soy milk.
Misc: cacao powder, vanilla extract.
[DESSERT] An experimental baked preparation.
Whole Grains: rolled oats, buckwheat.
Fruits: apple.
Nuts: cashews.
Seeds: ground flaxseed, hempseed.
Sweetener: dates.
Spices: cinnamon powder.
Misc: served with maple syrup on top.
Whole Grains: rolled grains (rye, barley, whole wheat, oats).
Fruits: peach, nectarine, dried figs.
Berries: blackberries.
Seeds: ground flax seeds, pumpkin seeds.
Misc: cacao powder.
Whole Grains: rolled grains (a mixture of barley, rye, whole wheat & oats, microwaved in water).
Fruits: peach, kiwi fruit, dried figs.
Berries: blueberries, blackberries, raspberries.
Seeds: ground flax seeds, pumpkin seeds.
Plant-Based Milk: almonds milk.
Misc: cacao powder.
Whole Grains: rolled mixed grains (rye, barley, oats, whole wheat).
Fruits: peach, dried figs.
Berries: blueberries, blackberries.
Seeds: ground flaxseed, pumpkin seeds.
Plant-Based Milk: almond milk.
Misc: cacao powder.
Whole Grains: rolled mixed grains (rye, barley, oats, whole wheat).
Fruits: peach, golden kiwi, figs.
Berries: frozen cherries.
Seeds: ground flaxseed, pumpkin seeds.
Plant-Based Milk: almond milk.
Misc: cacao powder.
Whole Grains: Trader Joe's multigrain hot cereal (rolled rye, rolled barley, rolled oats, rolled wheat).
Fruits: peach, dried figs.
Berries: blueberries.
Seeds: ground flaxseed, pumpkin seeds.
Sweetener: dates.
Plant-Based Milk: almond milk.
Whole Grains: rolled rye, rolled oats (both microwaved in water).
Fruits: banana, apricot.
Nuts: pecans.
Seeds: ground flaxseed, chia seeds.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: Rolled grains (forgot which ones).
Fruits: mango.
Berries: gooseberry powder (amla powder).
Nuts: (do not remember).
Seeds: (do not remember).
Sweetener: dates.
Whole Grains: steel cut oats, teff.
Fruits: apple, mango.
Berries: gooseberries, barberries.
Seeds: ground flaxseed, hempseed.
Sweetener: dates.
Spices: cardamom powder.
Whole Grains: steeel cut oats, teff.
Fruits: mango.
Berries: barberries.
Seeds: ground flaxseed, hempseed, watermelon seeds, poppy seeds, pumpkin seeds.
Sweetener: dates.
Spices: cinnamon powder.
Whole Grains: spelt (sprouted), black barley (sprouted).
Beans: adzuki beans (sprouted).
Fruits: mango, orange, black grapes, dragon fruit.
Berries: blackberries, raspberries, wild blueberries, cranberries, blackcurrant powder, tart cherry syrup, gooseberry powder (amla powder), jamun powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, watermelon seeds.
Spices: ginger powder.
Misc: rose petals.
Whole Grains: sprouted black barley, sprouted einkorn.
Beans: sprouted "moth" beans.
Fruits: banana, kiwi, dragon fruit.
Berries: wild blueberries, raspberries.
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, poppy seeds.
Whole Grains: sprouted einkorn, buckwheat groats (boiled).
Fruits: mango, nectarines.
Berries: mixed berries, blackcurrant powder, acai berry powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seeds.
Whole Grains: rolled grains (do not remember which one, microwaved in water).
Fruits: apple, kiwi, pear.
Berries: cranberries, camu camu powder.
Seeds: ground flaxseed, chia seeds.
Misc: carob powder.
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