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YouTubeHow to get started with rolled oats? Microwave some rolled oats in unsweetened almond milk and cacao powder for a few minutes in a microwave. Then add a chopped banana, some frozen blueberries (bought from a store like Costco), a few chopped dates, 1 tbsp flaxseed and some chopped walnuts. That's all! We can introduce many more flavors as outlined below but a simple rolled oats recipe is already quite nutritious and flavorful!
👉 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: rolled oats.
Fruits: pomegranate, dried figs.
Berries: blueberries, sweet cherries, cranberries, goji berries, black goji berry powder.
Seeds: pumpkin seeds.
Plant-Based Milk: rice n walnut milk.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: pomegranate, dried fig.
Berries: strawberries.
Seeds: chia seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: apple, persimmon, pomegranate, prunes, dried jujube.
Berries: blueberries, strawberries, cranberries, blackcurrant powder, dried goji berries.
Seeds: ground flaxseed, hempseed, sunflower seeds, pumpkin seeds, ground basil seeds.
Spices: ginger powder.
Misc: cacao powder, vanilla extract.
Everything mixed together.
Whole Grains: rolled oats.
Fruits: banana.
Berries: dried blueberries.
Seeds: pumpkin seeds.
Plant-Based Milk: soy milk.
Misc: cacao powder, vanilla extract.
Whole Grains: rolled oats.
Fruits: fuyu persimmons, sliced red grapes, dried figs, prunes.
Berries: blueberries, cranberries.
Seeds: ground flaxseed, chia seeds.
Plant-Based Milk: soy milk.
Misc: cacao powder.
Whole Grains: rolled oats, .
Fruits: dried peach, prunes.
Berries: blueberries, raspberries.
Nuts: almonds.
Seeds: ground flaxseed, pumpkin seeds.
Whole Grains: rolled oats.
Fruits: persimmon, banana, dried figs, dried jujubes.
Berries: wild blueberries, raspberries.
Seeds: ground flaxseed, sunflower seeds.
Everything mixed together.
Whole Grains: rolled oats.
Fruits: banana, persimmon, dragon fruit, dried peach, dried figs, fresh jujubes.
Berries: wild blueberries.
Seeds: ground flaxseed, sunflower seeds, pumpkin seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: apple, banana, persimmons, dragon fruit, dried peach, dried figs.
Berries: wild blueberries.
Seeds: ground flaxseed, ground basil seeds, pumpkin seeds.
Plant-Based Milk: soy milk.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: apple, persimmon, banana, fresh jujubes, dragon fruit, dried figs, dried peach, prunes.
Berries: wild blueberries, cranberries.
Seeds: ground flaxseed, ground basil seeds, pumpkin seeds.
Plant-Based Milk: soy milk.
Everything mixed together.
Whole Grains: rolled oats.
Fruits: apple, pomegranate, Concord grapes, dried jujubes, dried fig, dried peach, prunes.
Berries: cranberries.
Seeds: ground flaxseed, pumpkin seeds.
Misc: cacao powder, vanilla extract.
Whole Grains: rolled oats.
Fruits: banana, nectarines, pomegranate, dried jujubes, dried fig, dried peach, prunes.
Berries: wild blueberries, sweet cherries, cranberries.
Seeds: ground flaxseed, pumpkin seeds, chia seeds.
Plant-Based Milk: oat milk.
Misc: cacao powder.
Everything mixed together.
Whole Grains: rolled oats.
Fruits: banana, red grapes, dried fig, dried peach, dried jujubes, prunes.
Berries: wild blueberries, sweet cherries, cranberries.
Seeds: ground flaxseed, pumpkin seeds.
Plant-Based Milk: oat milk.
Misc: cacao powder.
Everything mixed together.
Whole Grains: rolled oats.
Fruits: banana, nectarine, red grapes, dried figs, dried jujubes, dried peach, prunes.
Berries: cranberries, wild blueberries.
Seeds: ground flaxseed, ground basil seeds, sunflower seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: red grapes, prunes, dried peach, dried jujubes, Concord grapes, pomegranate, bananas.
Seeds: ground flaxseed, pumpkin seeds.
Plant-Based Milk: oat milk.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: red pear.
Berries: blueberries, strawberries, golden berries, sweet cherrie.
Seeds: sunflower seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Beans: edamame.
Fruits: frozen fruits (mango, pineapple, peach), prunes, red dates.
Seeds: ground flax seed, sunflower seeds, pumpkin seeds.
Whole Grains: rolled oats.
Beans: edamame.
Fruits: banana, red dates, prunes.
Berries: strawberries, blueberries.
Seeds: ground flaxseed, pumpkin seeds, sunflower seeds.
Plant-Based Milk: almond milk.
Misc: rose petals.
Breakfast on the road during an 800-mile road trip. I added some water just before eating.
Inspiration to use raw rolled oats + grapes emerged from Jane Esselstyn's video — she explains that a recipe pic with raw rolled oats plus grapes is actually on the cover of Esselstyn family's How To Reverse Heart Disease Cookbook (288 pages, 2014) — see the leftmost of the three pics at the bottom of cover page.
Whole Grains: rolled oats (raw).
Fruits: sliced grapes, dried figs.
Seeds: chia seeds, sunflower seeds.
Misc: frozen sweet corn, frozen green peas.
Breakfast on the road during an 800-mile road trip. I added some water just before eating.
Inspiration to use raw rolled oats + grapes emerged from Jane Esselstyn's video — she explains that a recipe pic with raw rolled oats plus grapes is actually on the cover of Esselstyn family's How To Reverse Heart Disease Cookbook (288 pages, 2014) — see the leftmost of the three pics at the bottom of cover page.
Whole Grains: rolled oats (raw).
Fruits: sliced grapes, dried figs.
Seeds: chia seeds, sunflower seeds.
Misc: frozen sweet corn, frozen green peas.
Whole Grains: rolled oats.
Fruits: pear, dried figs, prunes, red dates.
Berries: sweet cherries, blueberries.
Seeds: ground flaxseed, pumpkin seeds.
Plant-Based Milk: almond milk.
Misc: cacao powder, lucuma powder, vanilla extract.
Whole Grains: rolled oats.
Fruits: peach, prunes, dried figs.
Berries: sweet cherries, blueberries.
Seeds: ground flax seeds, ground basil seeds, pumpkin seeds.
Misc: lucuma powder.
Whole Grains: rolled oats (microwaved).
Fruits: apple slices.
Berries: blueberries, blackberries, raspberries.
Nuts: pistachio nuts.
Seeds: chia seeds.
Herbs: pineapple mint as topping.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: apple.
Berries: blueberries, raspberries, blackberries.
Nuts: walnuts.
Seeds: ground flax seeds.
Herbs: pineapple mint as topping.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: mango, kiwi fruit.
Seeds: ground flax seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: mango, peach, kiwi fruit.
Berries: raspberries, sweet cherries.
Seeds: ground flax seeds, pumpkin seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: dried figs, peach, mango.
Berries: sweet cherries, raspberries.
Seeds: ground flax seeds, pumpkin seeds.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: orange.
Berries: blueberries, blackberries, raspberries.
Seeds: ground flaxseed.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: banana, grapes.
Berries: blackberries.
Nuts: Brazil nuts.
Seeds: ground flax seeds.
Plant-Based Milk: hemp milk.
Herbs: fresh mint.
Whole Grains: rolled oats (microwaved in water).
Fruits: banana.
Berries: blackberries.
Nuts: pistachio.
Seeds: ground flax seeds.
Plant-Based Milk: hemp milk.
Herbs: fresh pineapple mint.
Whole Grains: rolled oats (microwaved in water).
Fruits: mango.
Berries: blueberries, raspberries.
Seeds: ground flax seeds.
Plant-Based Milk: hemp milk.
Herbs: fresh mint.
Whole Grains: rolled oats (microwaved in water).
Fruits: banana.
Berries: strawberries, blueberries.
Nuts: pistachio.
Seeds: chia seeds.
Whole Grains: rolled oats (microwaved in water).
Berries: strawberries.
Nuts: pistachio.
Seeds: ground flax seeds.
Herbs: fresh pineapple mint.
Misc: cacao powder.
Whole Grains: rolled oats (microwaved in water).
Fruits: banana.
Berries: strawberries, blueberries.
Nuts: pecans.
Seeds: chia seeds.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: rolled oats (microwaved in water).
Fruits: peach.
Berries: blueberries, strawberries, raspberries.
Seeds: ground flax seeds.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: rolled oats (microwaved in water).
Fruits: apricot.
Berries: wild blueberries, sweet cherries.
Nuts: pecans.
Seeds: ground flaxseed.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: rolled oats.
Fruits: green apple, pineapple.
Berries: blueberries, tart cherry juice, blackcurrant powder.
Seeds: ground flaxseed, chia seeds, watermelon seeds, hempseed.
Whole Grains: rolled oats (microwaved).
Fruits: (do not remember).
Berries: (do not remember).
Seeds: (do not remember).
5-min breakfast!
Whole Grains: rolled oats (microwaved).
Fruits: mango, plum.
Berries: sour cherries, barberries, golden berries, goji berries.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
Whole Grains: rolled oats (microwaved).
Fruits: mango.
Berries: dried mulberries, dried goji berries, dried sour cherries.
Seeds: ground flaxseed, chia seeds, watermelon seeds, hempseed.
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