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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.
No animal products, minimal processed foods: I don't consume any milk, milk products or eggs in breakfast. I minimize processed foods as well; my plant-based milk of choice is only the 2-ingredient soy milk available in market these days.
Variety: By changing the choice of grain, the choice of fruits, the choice of nuts and seeds, the choice of sweeteners, a variety of flavor enhancers {cocoa powder, cinnamon, coconut powder, cardamom powder, vanilla extract, ginger powder}, and by choosing some non-dairy milk, we can produce different combinations of breakfast every day!
Soupy vs thick porridge: Some people like a soupy breakfast (cook with extra water or simply add more water in the end and mix well); some people like it somewhat dry (then you have to be careful with water to get the right consistency). See pics for both types of preparations.
My favorite combinations: The most satisfying combination that I've discovered for my taste buds is amaranth + 80% ripe mangoes (everybody is different; so your favorite combination is likely to be something else). After amaranth has been cooked, we need to chop such mangoes into somewhat large pieces (not tiny pieces), then cook them for about 1-2 mins with the amaranth. Add some nuts n seeds and maybe a date, maybe coconut powder.. try whatever your intuition suggests will make it flavorful. I've bought organic amaranth from Whole Foods; not sure if the amaranth sold in Indian grocery stores is similar / different.
Salty porridges: Some people have a preference for salty breakfast in the morning. Thos who are familiar with 'Upma' recipes from Indian sub-continent may adapt that recipe to work with other grains like millet. Busy people could mix all the ingredients in a slow cooker or Hot Logic Mini so that cooking happens overnight.
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