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👉 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 spelt.
Fruits: banana, red apple, dried figs, prunes, dried apricots.
Berries: blueberries, strawberries.
Nuts: walnuts.
Seeds: hempseed, sunflower seeds.
Sweetener: dates.
Misc: vanilla extract..
Whole Grains: spelt (boiled).
Berries: (do not remember).
Nuts: almonds.
Seeds: ground flaxseed, hempseed.
Sweetener: dates.
Spices: cinnamon powder, fennel seeds.
Misc: licorice.
Whole Grains: sprouted spelt.
Beans: sprouted adzuki beans.
Fruits: mango, orange, dragon fruit, plum, black grapes, red date (jujube).
Berries: cranberries, blackcurrant powder, aronia berries powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, watermelon seeds, pumpkin seeds.
Misc: mangosteen powder.
Whole Grains: sprouted spelt.
Beans: sprouted beans.
Fruits: mango, orange, grapes, dragon fruit.
Berries: cranberries, blackberries, raspberries, wild blueberries, black goji berry powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, sunflower seeds.
Spices: ginger powder.
Misc: chlorella.
Whole Grains: sprouted spelt.
Beans: sprouted green lentils.
Fruits: banana, plum, dragon fruit, red date.
Berries: cranberries, blackberries, wild blueberries, raspberries, strawberries, tart cherry syrup.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, watermelon seeds, sunflower seeds.
Whole Grains: sprouted spelt.
Beans: sprouted mung beans.
Fruits: apple, orange, dragon fruit.
Berries: cranberries, strawberries, tart cherry syrup.
Seeds: ground flaxseed, pumpkin seeds.
Misc: rose petals.
Everything mixed together.
Whole Grains: sprouted spelt.
Beans: sprouted mung beans, sprouted black gram.
Fruits: grapefruit, orange, kiwi.
Berries: cranberries, wild blueberries.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy eeds, watermelon seeds.
Whole Grains: sprouted spelt.
Beans: sprouted 'moth' beans, sprouted mung beans.
Fruits: apple, grapefruit, kiwi.
Berries: wild blueberries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seed.
Whole Grains: sprouted spelt.
Beans: sprouted mung beans.
Fruits: pear, kiwi.
Berries: strawberries, wild blueberries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seeds.
Everything mixed together.
Whole Grains: sprouted grains.
Beans: sprouted beans.
Fruits: pear, kiwi, grapefruit.
Berries: strawberries, blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, poppy seeds, watermelon seeds.
Whole Grains: spelt (boiled).
Fruits: apple, grapes.
Berries: cranberries, blackcurrant powder, aronia berry powder.
Seeds: ground flaxseed, chia seeds, watermelon seeds, hempseed.
Everything mixed together.
Whole Grains: spelt.
Fruits: kiwi, orange.
Berries: frozen berry mix, blackcurrant powder.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
Spices: cinnamon powder.
Whole Grains: spelt.
Fruits: mango, peach.
Berries: goji berries, barberries, dried cherries.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds.
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