This is the breakfast I have been enjoying for over two years without ever getting tired of it and which keeps me full until lunch. It is fairly versatile, I change up the fruit regularly and if I have some unseasoned cooked quinoa or millet left I toss it in there as well. There are no added sugars but you could of course top it off with maple syrup if you like your oatmeal a little sweeter. I find that a warm breakfast keeps me full for much longer than a cold one.
for 1 person:
80g of oats or a mixture of different grains
(I use a store bought version with oats, wheat, spelt and popped amaranth that comes without any added sugar or dried fruit)
about 1/2 tablespoon each of:
buckwheat, sesame seeds, flax seeds (and/or chia seeds) and oat bran
1/2-3/4 tablespoon of unsweetened cocoa or cacao
about 300ml of milk (I like oat milk and soy milk best)
Optional: 1/4 teaspoon of cinnamon
fruit of choice such as an apple and a handful of frozen cherries
Mix all the ingredients for the oatmeal and the milk together the night before and put it in the fridge to soak. Let the cherries defrost in a seperate bowl. In the morning, heat the oatmeal in a small pan – you might have to add a bit more water or milk if the mixture is too dry (how much liquid you need depends on how mushy you like your oatmeal as well as the absorbing qualities of your ingredients – oat bran and chia seeds absorb more than say nuts). As it has been soaking all night, you don’t have to cook it, just bring it to a comfortable temperature to eat. Cut the apple into chunks. Scoop the oatmeal back into the bowl and arrange the fruit on top – you could also cook it together with the oatmeal, but I quite like the combination of hot and cold and I guess that it keeps the vitamins intact.
If I have the extra time in the morning, I finely grate a very small carrot (or half of a normal sized one) and mix it with the oatmeal before cooking. This is my „carrot cake oatmeal“, which also calls for cinnamon of course!
Sometimes I add about 1/2 teaspoon of psyllium husks to the oatmeal as they are great for the digestive system. You might want to add a little bit more water or milk as they soak up quite a bit of liquid.
Nuts, pumpkin seeds, cocoa nibs, coconut flakes also taste great in the mix!
From time to time I fancy a break from my usual oatmeal breakfast routine and this chocolatey crunchy bowl feels like a treat. Sometimes I only add in cacoa powder, other times I’m in the mood for a bit of a coffee flavour to accompany the chocolate.
30g of buckwheat
3-4 tablespoons of yoghurt
1 1/2 heaping teaspoons of cacoa powder
sprinkle of cinnamon
optional: 1/4 teaspoon of instant coffee granules (without added sugar)
1 tablespoon of water or milk
sprinkle of cacoa nibs
First, sprout your buckwheat. There are several methods of doing so, I use a jar with a special lid for sprouting. I find that it works best if I soak the buckwheat for about half of an hour, then drain the water and let it sprout for a day or a bit longer (the longer you wait, the longer the little sprouts will get). Rinse with cold water about 2-3 times during the process.
Mash a banana, mix with the buckwheat and the rest of the ingredients. Stir well until the cacoa and instant coffee have dissolved. Sprinkle some cacoa nibs on top for some extra crunch. Enjoy!
A vegan, slightly sweeter version: mash 2 bananas and leave out yoghurt.
4 tablespoons of oats
(or mix of different grains like barley and spelt flakes)
1 teaspoon of chia seeds
1 heaping teaspoon of psyllium husks
1 heaping teaspoon of oat bran
1 teaspoon of puffed amaranth (or quinoa)
a dash of cinnamon
a sprinkle of sunflower seeds or pumpkin seeds
optional additions: raisins or other dried fruit, vanilla powder, nuts, some cooked millet
about 4-5 tablespoons of yoghurt
a dash of water
fruit of choice
You can prepare the breakfast the night before like overnight oats or in the morning (let it sit for at least 5-10 minutes). I prefer the latter because I like a little bit of crunch.
Combine the muesli ingredients with the yoghurt and add in some water, otherwise it will become too dry.
While the muesli is soaking, cut up fruit of choice. I love apples, oranges and pears in the fall but you can use whatever you have on hand.
3 tablespoons of plain yoghurt*
small handful of pomegranate seeds
a few halved grapes
slice of papaya, cut into bitesized pieces
granola or oats
optional: a bit of vanilla powder, squeeze of half an orange
There are so many varieties of fruit flavoured yoghurts to be bought at the supermarket with many not even containing the fruit depicted on the container (not to mention the amounts of sugar and additives). So why not whip up your own as the perfect simple breakfast treat?
I buy papaya only occasionally because it tends to be quite pricey where I live- I do adore the taste though! It adds a wonderful mild sweetness to the yoghurt and the pomegranate seeds give a nice tart crunch.
Cut the papaya into pieces and blend it with the yoghurt. You may also add a squeeze of half an orange and pinch of vanilla powder.
Spoon the mixture into a bowl and sprinkle it with papaya pieces, pomegranate seeds and your granola of choice. I added some halved grapes because I liked the colour contrast, but feel free to add any fruit combination of your liking.
* you may of course use any kind of yoghurt such as vegan alternatives.