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YouTubeI was surprised to learn that we can eat overnight soaked steel cut oats without cooking them! See Overnight Steel Cut Oats — oats will be chewy though. Two interesting cooking techniques are thermos cooking and oatmeal in Hot Logic Mini (Portable Oven).
How to get started with oatmeal? Soak steel cut oats overnight, then boil them in the morning. Add banana, frozen blueberries (bought from Costco, for example), some chopped dates, 1 tbsp flaxseed and some chopped walnuts. If we like a chocolaty flavor, add as much dutched cacao powder as we feel like. That's all! Over time, we may introduce many more flavors as outlined below but a simple oatmeal with bananas, blueberries and cacao powder 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: steel cut oats.
Fruits: apple, jujube, raisins.
Berries: frozen raspberries, frozen wild blueberries.
Nuts: shredded coconut.
Seeds: ground flaxseed, pumpkin seeds.
Spices: cinnamon powder.
Whole Grains: quick cook oats (overnight soaked).
Fruits: apple, peach, concord grapes.
Berries: sweet cherries.
Seeds: ground flax seeds, hempseed.
Plant-Based Milk: almond milk.
Misc: lucuma powder, vanilla extract.
Whole Grains: quick cook oats (overnight soaked).
Fruits: apple, peach, prunes, dried figs.
Seeds: ground flaxseed, hempseed, pumpkin seeds.
Misc: lucuma powder.
Whole Grains: oats (overnight soaked).
Fruits: apple, peach, prunes, dried figs.
Berries: blueberries.
Seeds: ground flaxseed, hempseed, pumpkin seeds, watermelon seeds.
Misc: lucuma powder.
Whole Grains: quick cook oats (boiled in water).
Fruits: apple, plums, kiwi fruit.
Seeds: chia seeds (soaked in water for 10 minutes).
Plant-Based Milk: hemp milk.
Misc: cacao powder, wheatgrass powder, rose petals.
Whole Grains: oats (overnight soaked).
Fruits: apple.
Berries: gooseberry powder (amla powder).
Nuts: walnut.
Seeds: ground flaxseed, ground chia seeds.
Misc: cacao powder, maca powder.
Whole Grains: steel cut oats.
Fruits: mango.
Berries: gooseberry powder (amla powder).
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, pumpkin seeds, poppy seeds.
Spices: cinnamon powder, cardamom powder.
Whole Grains: steel cut oats.
Fruits: apple, banana.
Berries: gooseberry powder (amla powder) and some other berries.
Seeds: ground flaxseed, hempseed, watermelon seeds.
Sweetener: dates.
Spices: cinnamon powder, fennel seeds.
Misc: cacao powder, licorice powder.
Whole Grains: steel cut oats.
Fruits: mango.
Berries: misc (do not remember).
Seeds: ground flaxseed, watermelon seeds, pumpkin seeds, hempseed.
Spices: cinnamon powder.
Misc: cacao powder, maca powder.
Whole Grains: oats.
Fruits: banana, raisins.
Berries: barberries, golden berries.
Nuts: Brazil nut.
Seeds: watermelon seeds, ground flaxseed, pumpkin seeds.
Sweetener: dates.
Spices: cinnamon powder.
Misc: cacao powder.
Whole Grains: oats.
Fruits: mango, dried figs.
Berries: dried goji berries.
Seeds: watermelon seeds, pumpkin seeds.
Sweetener: dates.
Spices: cinnamon powder, cardamom powder.
Whole Grains: quick cook oats.
Fruits: banana.
Berries: aronia berry powder.
Seeds: sunflower seeds, watermelon seeds.
Misc: cacao powder, chlorella.
Whole Grains: oats (overnight soaked).
Fruits: mango, pomegranate.
Berries: strawberries, wild blueberries, cranberries, blackcurrant powder, tart cherry syrup.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seeds.
Whole Grains: quick-cook oats (overnight soaked).
Fruits: pear, grapefruit, kumquat.
Berries: blueberries, blackberries, raspberries, tart cherry powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, sprouted fenugreek, poppy seeds, watermelon seeds.
Misc: rose petals.
Whole Grains: oats (soaked overnight).
Beans: sprouted adzuki beans.
Fruits: pear, tangelo, grapefruit.
Berries: mixed frozen berries, blackcurrant powder, tart cherry powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds, poppy seeds.
Whole Grains: oats (overnight soaked).
Beans: sprouted black gram (kala chana in Hindi).
Fruits: mango, grapefruit, red date.
Berries: wild blueberries, blackcurrant powder, goji berries, dried cherries, golden berries, cranberries, barberries.
Seeds: ground flaxseed, ground chia seeds, watermelon seeds, hempseed, sprouted fenugreek.
Spices: cinnamon powder.
Whole Grains: quick cook oats (overnight soaked).
Fruits: apple, orange, grapefruit.
Berries: blueberries, jamun powder, blackcurrant powder, tart cherry powder.
Seeds: ground flaxseed, ground chia seeds.
Whole Grains: quick cook oats (overnight soaked).
Beans: sprouted mung beans.
Fruits: pomegranate, pear, grapefruit.
Berries: blackcurrant powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds, sprouted fenugreek seeds.
Whole Grains: oats.
Fruits: pear, kiwi.
Berries: dried berries (goji, sour cherries, white mulberries, cranberries, golden berries, barberries), frozen berries (wild blueberries), berry powders (tart cherries, blackcurrant powder).
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds, sprouted fenugreek seeds.
Whole Grains: steel cut oats.
Beans: edamame.
Fruits: orange, kiwi.
Berries: cranberries, wild blueberries, blackcurrant powder, camu camu powder.
Seeds: ground flaxseed, chia seeds, hempseed, watermelon seeds, sprouted fenugreek seeds.
Whole Grains: oats (boiled).
Beans: edamame.
Fruits: mango, apple.
Berries: cranberries, blueberries, acai berry powder, blackcurrants powder.
Seeds: ground flaxseed, ground chia seeds, hempseed, watermelon seeds.
Everything mixed together.
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