Sophia Mitchell
Dr. Greger's How Not To Die Cookbook provides readers with plant-based recipes and nutritional advice to improve their health and combat disease. The book includes breakfast recipes such as Morning Grain Bowls, Groatnola, and Superfood Breakfast Bites. These recipes typically include whole grains, beans, berries, flaxseeds, and turmeric, offering a nutritious start to the day. The Morning Grain Bowl, for instance, can be made with leftover cooked grains and is topped with fruit and date syrup. The Groatnola recipe, on the other hand, is a crunchy, plant-based cereal made with buckwheat groats, berries, nuts, and cocoa powder, providing a healthy alternative to traditional breakfast options.
| Characteristics | Values |
|---|---|
| Number of Servings | 4 |
| Ingredients | Whole grains (brown rice, quinoa, freekeh, oats), cannellini beans, almond milk, flaxseeds, turmeric, ginger, berries, banana, date syrup |
| Preparation | Combine cooked grains, beans, almond milk, flaxseeds, turmeric, and ginger in a microwave-safe bowl. Microwave for 2-3 minutes. Divide into four bowls and top each serving with berries, banana, and date syrup. |
| Dietary Considerations | Vegan, gluten-free, oil-free, soy-free, sugar-free |
| Recipe Source | How Not to Die Cookbook by Dr. Greger |
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What You'll Learn
Morning grain bowls
Ingredients:
For the base of your morning grain bowl, you will need cooked grains. You can use leftover cooked grains or cook a pot of your favorite grain the day before. Some popular options include quinoa, buckwheat, millet, steel-cut oats, brown rice, and amaranth.
For toppings and mix-ins, you can use a variety of ingredients such as:
- Beans
- Almond milk
- Flaxseeds
- Turmeric
- Ginger
- Berries
- Banana
- Date syrup
- Seeds or nuts
- Dried fruits
- Fresh fruits
- Cooked fruit
- Sweeteners like maple syrup, honey, or agave
- Plant-based milk alternatives like coconut milk, soy milk, or almond milk
- Spices such as nutmeg, cinnamon, cardamom, or vanilla
Instructions:
- Prepare your grains: If you have leftover cooked grains, you're already one step ahead! If not, cook a pot of your chosen grain according to the package instructions. You can make a large batch and store it in the fridge for up to a week, so you only need to cook once.
- Assemble your bowl: In a microwave-safe bowl, combine your cooked grains with your desired mix-ins. For example, you could mix in beans, almond milk, flaxseeds, turmeric, and ginger.
- Heat your bowl: Microwave the grain mixture for 2-3 minutes, or until warmed through. You can also rewarm the grains on a stovetop if preferred.
- Top and serve: Divide the warmed grain mixture into serving bowls. Top each serving with your choice of toppings. For instance, you could add berries, sliced banana, and a drizzle of date syrup.
- Enjoy: Morning grain bowls are a delicious and nutritious breakfast option that can be customized to your taste and dietary preferences.
Feel free to get creative and experiment with different grains, toppings, and combinations to find your favorite morning grain bowl!
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Groatnola
First, prepare a cookie tray by spreading a single layer of the mixture on it. You can gently press it down to create a compact layer. Preheat your oven to 250°F and bake the mixture for two and a half hours. Once baked, allow the groatnola to cool completely before transferring it to an airtight storage container. This recipe yields a batch that can be stored for up to a month.
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Superfood breakfast bites
Ingredients:
- Dates
- Nuts of your choice
- Ground flaxseeds or rolled oats
- Water
Instructions:
- Combine drained dates and nuts of your choice in a food processor.
- Pulse until the nuts are finely ground and the dates are incorporated.
- Add the remaining ingredients and process until well combined.
- If the mixture is too dry to hold together, add water, 1 tablespoon at a time, until it reaches a sticky consistency. If it becomes too wet, simply add more ground flaxseeds or rolled oats to adjust the consistency.
- Roll a heaping tablespoon of the mixture between your palms to form a 1-inch ball.
- Repeat this process until all the mixture has been rolled into balls.
- Store the breakfast bites in the refrigerator until you're ready to enjoy them.
You can also find pre-made Superfood Breakfast Bites from companies like Big Mountain Foods, which can be heated in a pan, microwave, or oven and enjoyed as a quick and convenient breakfast option.
These breakfast bites are a great way to start your day with a nutritious boost and can be easily customized to your taste preferences. Enjoy them as part of a healthy breakfast routine or as a satisfying snack throughout your day!
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French toast with berry drizzle
French toast with a berry drizzle is a delicious breakfast option, and it's even better when you can prepare it ahead of time! This recipe is perfect for a large group, and you can use any leftover bread you have at home. Here's how to make it:
Ingredients
For the French toast:
- Sourdough or French bread (you can also use challah or brioche)
- Eggs
- Milk
- Cream
- Sugar (brown or white)
- Vanilla extract
- Cinnamon
- Salt
For the berry drizzle:
- Fresh or frozen berries of your choice (strawberries, blueberries, raspberries, blackberries, etc.)
- Maple syrup
- Optional: Powdered sugar, whipped cream, or a streusel topping
Instructions
- Start by preparing the bread. Cut the bread into 1-inch cubes or chunks. For best results, let the bread sit uncovered at room temperature for a few hours or even overnight to dry out a bit. This will help it absorb the custard better.
- Grease a 9" x 13" casserole dish with butter or vegetable oil.
- In a large bowl, whisk together the eggs, milk, cream, sugar, vanilla, cinnamon, and a pinch of salt. You can adjust the amounts to your taste, but make sure there is enough liquid to coat all the bread pieces.
- Combine the bread cubes and berries, and spread them evenly in the casserole dish.
- Pour the egg mixture evenly over the bread and berries, ensuring that all the pieces are coated.
- Cover the casserole and refrigerate for several hours or overnight. This step allows the bread to soak up the custard, resulting in a more flavourful and tender French toast.
- When you're ready to bake, preheat your oven to 350°F (180°C).
- Bake the French toast until it's golden and cooked through.
- While the French toast is baking, prepare your berry drizzle. Cook the berries with a little water and maple syrup until they form a thick sauce. You can add more or less syrup depending on your desired sweetness.
- Once the French toast is done, let it cool slightly, then serve it warm with a generous drizzle of the berry sauce.
- For an extra touch, sprinkle some powdered sugar on top or add a dollop of whipped cream. You can also make a streusel topping by combining flour, brown sugar, cinnamon, and salt.
- Enjoy your French toast with a side of bacon, sausage, scrambled eggs, or a fresh fruit salad.
This French toast with berry drizzle is a perfect indulgent breakfast or brunch option, and it's sure to impress your family and friends!
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Plant-based breakfasts
Dr. Greger's How Not to Die Cookbook and The How Not to Diet Cookbook offer a plethora of plant-based breakfast options. One such option is the morning grain bowl, which can be made with leftover cooked grains like brown rice, quinoa, freekeh, or oats. To prepare, simply combine 3 cups of cooked whole grains with 3/4 cup of mashed cannellini beans, 2 cups of almond milk, 3 tablespoons of ground flaxseeds, 1 teaspoon of grated ginger, and 1 teaspoon of turmeric in a microwave-safe bowl. Microwave for 2-3 minutes and serve in bowls topped with berries, banana slices, and a drizzle of date syrup. This dish is a delicious and nutritious alternative to sugary cereals.
For those who enjoy a crunchy breakfast, Dr. Greger's groatnola is a perfect choice. It's a whole food, plant-based cereal that's free from salt, oil, and sugar. The base is made with buckwheat groats, which are cooked and then combined with ingredients like berries, pumpkin seeds, walnuts, and cocoa powder. You can enjoy groatnola with unsweetened soy milk or sprinkle it on a smoothie bowl or frozen banana ice cream.
The How Not to Die Cookbook also features several other plant-based breakfast recipes, including Superfood Breakfast Bites, French Toast with Berry Drizzle, and Spinach and Mushroom Black Bean Burritos. These recipes not only taste delicious but also incorporate a variety of nutritious ingredients to help you start your day in a healthy way.
Additionally, the Daily Dozen Challenge, introduced by Dr. Greger, provides a simple framework for ensuring a balanced and nutritious plant-based diet. It identifies 12 key food groups that should be incorporated into your daily meals, including whole grains, beans, berries, other fruits, flaxseeds, and turmeric. By including these foods in your breakfast, you can set yourself up for a healthy and energizing start to your day.
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Frequently asked questions
The How Not to Die Cookbook is a book by Dr. Greger that covers plant-based foods and spices that can be incorporated into our diets to prevent and combat ill health and disease.
Some breakfast recipes from the How Not to Die Cookbook include Morning Grain Bowls, Groatnola, and Super Food Breakfast Bites.
The Morning Grain Bowl recipe includes cooked whole grains (e.g. brown rice, quinoa, freekeh, oats), cooked cannellini beans, almond milk, ground flaxseeds, turmeric, ginger, berries, banana, and date syrup.
