Slow Cooked Whole Grain Cereal

You can either use one package of Kashi 7-Grain Pilaf, or any whole grains you desire.  (Whole oats, whole wheat, brown rice, barley, sesame, rye, buckwheat, millet, etc) - equal to 1 cup of grains and 5 cups of water.  

1 cup grain mix

5 cups water

1 tsp salt

You can double this as long as the ratio is the same.  Cook overnight in a slow cooker.  

The last 30-60 minutes of cooking you can add craisins for a bit of sweetness.  You can also drizzle agave or sprinkle stevia over it.  Great for crazy mornings!

Rip's Big Bowl

Start your day off right!  This is one powerful breakfast.  You can vary the ingredients based on the fruit in season, and use fresh or frozen fruit.  It only serves one.

1/4 cup of old-fashioned oats

1/4 cup grape-nuts or ezekial brand equavalent

1/4 cup bite-size shredded wheat

1/4 cup Uncle Sam Cereal

1 T flaxseed meal

2 T raisins

1/2 handful of walnuts

1 banana, sliced

1 kiwi, sliced

1 grapefruit

3/4 cup plant-based milk such as coconut or almond milk

Directions:

Toss all of the ingredients except the grapefruit and plant-based milk in a bowl.  After cutting the grapefruit in half, use a small, sharp knife to remove the segments.  Add the segments to the top of the bowl and squeeze in the juice.  Top the bowl with plant-based milk.

Variation:  Add peaches, cherries, mangoes, blueberries, or red grapes.

From the book Forks over Knives

Bean and Barley Chowder

Barley is an excellent source of Soluble Fiber!  This means that they act as a prebiotic.

The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.

Ingredients:

8 cups water or vegetable broth

1 cup dry baby lima beans, soaked overnight and drained

1 cup chopped onions

1 cup chopped carrot

1 celery stalk, finely chopped

1/2 cup pearl barley

1 T crushed garlic

1 tsp thyme

Salt and Pepper

Directions:

Place water and beans in a large soup pot and bring to a boil.  Add remaining ingredients, except salt and pepper.  Return to a boil, reduce heat to medium, cover and simmer until barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours.  Season with salt and pepper to taste.  Serve hot.

Recipe from Forks over Knives

Kashi 7 Grain Breakfast Cereal

I am quite smitten with this product.  I use it like oatmeal or on salads with other seasonings.  It is high in fiber (6 grams per half cup) and very nutrient-dense.  I like to eat this mid-morning after drinking half of whatever green smoothie I have made.  Today I used it in the following way:

1/2 cup cooked Kashi 7 Whole Grain Pilaf

2 T. Organic Natural Peanut Butter

1 packet of stevia

a little bit of So Delicious Coconut Milk to taste

Sprinkle of cinnamon

Sprinkle of ground flax seed

Mix and enjoy!  You can also add chia seeds for additional fiber.  1/2 cup serving is 170 calories.  With peanut butter it is around 360.  Depending on what you add to it, it will probably be around 400 calories so it can be used as a breakfast or a fiber-dense snack.