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)
- Grind the first 5 ingredients together. (I have a small spice grinder that works really well.) Place in a bowl.
- Add ½ cup or so of hot water (boiling works best) to the bowl. Stir and let the water soak in.
- Mix in the ground flax seed and cacao.
- Add the berries and some milk.
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 Myfitnesspal.com 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|
|Flax Seed (ground)||3||1||2||0||2||37|
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!