Breakfast is often overlooked as the most important meal of the day. When suffering with any type of disordered eating, a balanced meal which includes at least three food groups is ideal. Being prepared with nourishing food is a crucial step for recovery. Cooked whole grains contain all the fiber and are more nutritious than processed cereals.
For convenience, for a balanced breakfast, make enough whole grains and legumes to last for several days. Portions can be frozen. To warm up add a bit of water or a plant based milk. (cooking water saved from whole grains/legumes work well) Textures and flavors will vary depending on the combination of grain, protein and fruit added. Listed are some foods I rotate through and enjoy for breakfast.
Whole Grains
Usually I cook these separate but there are times I cook them together. After cooked, I portion into single servings then combine to make a multi grain.
Oats (follow pkg instructions)
- Rolled Oats
- Whole Oats (more texture than rolled)
- Whole Oats/Millet
- Whole Oats/Amaranth
Amaranth (how to cook)
- Amaranth/Teff
- Amaranth/Quinoa
Barley (chewy texture) how to cook
- Barley (hulled)
- Barley (pearl/pot)
- Barley (purple)
Buckwheat (soft texture) how to cook
Bulgar (chewy texture) follow pkg instructions
Farro (chewy texture) follow pkg instructions
Millet (soft texture) how to cook
Proteins
- Baby Lima Beans
- Mung Beans (split)
- Mung Beans (whole)
- Red Lentils
- Silken Tofu (blended with water/fruit)
- Split Chick Peas
Fruit
I usually do a mixture of three. The mixture adds variety, changes sweetness, texture and visual appeal.
- Apples (diced)
- Berries (blueberries, haskaps, raspberries, saskatoons, strawberries)
- Cherries, Peaches, Pears
Spices
- Cinnamon
- Cinnamon and Nutmeg
- Chinese Spice Blend
- Ginger and Cardamon
Instead of Milk
- Cashew Milk
- Cooking Water (from grains/legumes)
- Fruity Milk (water blended with fruit)
- Rejuvelac
Fat
- Ground Flax (usually soaked over night)
- Pumpkin Seeds
- Sunflower Seeds
- Walnuts