Make Your Own Breakfast Cereal

Hi All,

One of my new favorite breakfast foods is making my own cereal from healthy nuts & seeds. Most nuts and seeds are full of healthy fats and proteins, so they can make a great start to your day.

My personal blend is something like this:


  • 1-2 Tbsp Coconut Flakes
  • 1-1.5 tsp Chia Seeds
  • 2-3 Tbsp Hemp Seeds (Hemp Hearts)
  • 2 Tbsp Pumpkin Seeds
  • 1 oz of Nuts … (macadamia, walnuts, almonds …)
  • Hot water
  • 1-2 Tbsp Ground Flax Seed
  • 1 Tbsp Raw Cacao Powder
  • ½ Cup or more of berries
  • ½ Cup or more of your favorite milk (I like Home-made Hemp Milk)


  1. Grind the first 5 ingredients together. (I have a small spice grinder that works really well.) Place in a bowl.
  2. Add ½ cup or so of hot water (boiling works best) to the bowl. Stir and let the water soak in.
  3. Mix in the ground flax seed and cacao.
  4. Add the berries and some milk.
  5. Eat!

Note:  Sometimes I add 2 Tbsp Quick Oats and grind with the first ingredients.

You can substitute other seeds and nuts and create a healthier cereal that works for you.

The berries are my “sweetness”, but you can add some natural sweetness with a little honey, maple syrup or stevia. I highly recommend using a fresh or frozen fruit for your sweet taste though.

Depending on what kind of ingredients you choose, and how much, this can be a fairly high calorie meal. (See chart below.) But it is also very filling. I find that it keeps me satisfied until well after normal lunch time. It’s also full of good nutrition (and no additives), which you won’t get in a breakfast at McDonald’s or from Kellogg’s.

You can also grind the dry ingredients the night before – so you can just add water, berries, milk in the morning. Do not add water & microwave the cereal! (That heat source may negate the benefits of the healthy fats!)

Below is the macro-nutrition information from for some of the ingredients. Most of the fats in these ingredients are high in Omega-3 fats, which are very health-beneficial. Most also contain some, if not quite a bit, of plant protein. Also beneficial for our health!

Estimated Nutrition values for 1 Tbsp

(1-2 tbsp)

fat protein carb sugar fiber calories
Coconut Flakes 8 1 6 1 2 90
Chia Seeds 5 2 6 0 5 73
Oatmeal 0 1 3 0 1 19
Hemp Seeds 5 3 0 0 0 57
Pumpkin Seeds 6 9 2 0 1 73
Flax Seed (ground) 3 1 2 0 2 37
Raw Cacao 1 1 2 0 2 20

For most of us, starting the day with some good fats and protein can really improve our overall energy and focus. I love a good bagel or muffin too, but the nutritional values are so much lower compared to hoe-made healthy seed and nut cereal. And, for me, I’m likely to be hungry far sooner with the processed carbs.

Here’s to making healthier choices each and every morning!

Mary Z



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