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YouTubeIf we enjoy rolled grains, we can prepare them fresh every day by investing in a flaking machine like KoMo FlocMan Oat/Grain Electric Flaker ($$$).
👉 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: sprouted rye.
Beans: sprouted adzuki beans.
Fruits: nectarine.
Berries: blueberries, strawberries, raspberries.
Seeds: pumpkin seeds.
Whole Grains: sprouted rye.
Beans: sprouted adzuki beans.
Fruits: dried figs, red dates.
Berries: blueberries, strawberries, raspberries.
Seeds: pumpkin seeds, ground basil seeds (sabja seeds).
Whole Grains: rye (soaked, boiled).
Fruits: mango, green apple, pineapple, peach, prunes, red dates.
Berries: blueberries.
Seeds: ground flaxseed, sunflower seeds, pumpkin seeds.
Plant-Based Milk: almond milk.
Misc: cacao powder, rose petals.
Whole Grains: rye (soaked, boiled).
Beans: edamame.
Fruits: frozen fruit (mango, pineapple, peach, strawberries), green apple, prunes, red dates.
Berries: blueberries.
Seeds: ground flaxseed, pumpkin seeds, sunflower seeds.
Plant-Based Milk: almond milk.
Misc: lucuma powder.
Whole Grains: rye (soaked, boiled).
Beans: edamame.
Fruits: frozen fruits (peach, pineapple, mango, strawberry), green apple, red dates, dried figs, prunes.
Seeds: ground flaxseed, pumpkin seeds, sunflower seeds.
Plant-Based Milk: almond milk.
Whole Grains: sprouted rye.
Beans: edamame.
Fruits: nectarines, green apple, pomegranate, red dates, dried figs, prunes.
Berries: blueberries.
Seeds: ground flaxseed, sunflower seeds.
Plant-Based Milk: almond milk.
After mixing everything up.
Whole Grains: sprouted rye.
Beans: edamame.
Fruits: nectarine, dried figs, prunes, red dates.
Berries: blueberries, sweet cherries.
Seeds: ground flaxseed, pumpkin seeds.
Misc: lucuma powder.
Whole Grains: rolled rye.
Fruits: mango, plum, apple, kiwi, red date.
Seeds: ground flaxseed, chia seeds, pumpkin seeds.
Sweetener: date.
Misc: cacao powder.
Everything mixed together.
Whole Grains: rolled rye.
Fruits: banana, mango.
Seeds: chia seeds, pumpkin seeds.
Misc: rose petals.
Whole Grains: rolled rye (microwaved in water).
Berries: blueberries, strawberries, raspberries.
Nuts: pecans.
Seeds: ground flaxseed.
Herbs: fresh pineapple mint.
Misc: cacao powder.
Whole Grains: rolled rye (microwaved in water).
Fruits: banana, kiwi.
Berries: blueberries.
Nuts: walnuts.
Seeds: chia seeds.
Herbs: fresh mint.
Misc: cacao powder.
Whole Grains: rolled rye (boiled in water).
Beans: edamame.
Fruits: banana, apple.
Berries: cranberries, goji berries, dried mulberries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek.
Misc: mangosteen powder, carob powder.
Whole Grains: sprouted rye.
Beans: sprouted "moth dal".
Fruits: plum, orange, red date.
Berries: strawberries, cranberries, blackcurrant powder, tart cherry syrup.
Seeds: ground flaxseed.
Misc: wheat germ.
Whole Grains: sprouted rye.
Beans: sprouted 'moth' dal.
Berries: cranberries, wild blueberries, strawberries.
Seeds: ground flaxseed, ground chia seeds, sprouted fenugreek, poppy seeds, watermelon seeds.
Whole Grains: rolled rye (microwaved in water).
Fruits: apple, red date.
Berries: cranberries, sweet cherries.
Seeds: ground chia seeds, poppy seeds.
Whole Grains: sprouted rye.
Beans: sprouted "moth" beans.
Fruits: mango, pear, limequat.
Berries: mixed berries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seeds.
Whole Grains: sprouted rye.
Beans: sprouted mung beans, sprouted black gram.
Fruits: mango, red date.
Berries: cranberries, camu camu powder, blackcurrants powder.
Seeds: ground flaxseed, hempseed, watermelon seeds, poppy seeds, ground chia seeds.
Misc: chlorella.
Whole Grains: rolled rye (microwaved).
Fruits: bananas.
Sweetener: dates.
Misc: cacao powder, vanilla extract.
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