Fiber Cereal

Breakfast Porridge

Serves 4

1 cup oats, rolled or cracked

1 cup warm filtered water plus 2 tablespoons whey, yogurt, kefir or buttermilk

1/2 teaspoon unrefined sea salt

1 cup filtered water

1 tablespoons flax seeds (optional)

Mix oats with warm water mixture (which includes the whey, yogurt, kefir or buttermilk), cover and leave in a warm place for at least 7 hours and as long as 24 hours.

Bring an additional 1 cup of water to a boil with salt. Add soaked oats, reduce heat, cover and simmer several minutes.

Meanwhile, grind flax seeds, if using, in a mini grinder or coffee grinder.

Remove the oats from the heat, stir in flax seeds and let stand for a few minutes. Serve with plenty of butter or cream and if you’d like some maple syrup.

Recipe courtesy of Nourishing Traditions



Breakfast Tortilla Wrap

Serves 1

Coconut oil

2 eggs

Unrefined sea salt and fresh pepper or my Jazzy Salt

½ cup of your favorite fermented veggie

¼ cup shredded cooked chicken or a couple slices uncured bacon

Small handful of fresh greens or sprouts

1 Flatbread tortilla or Ezekial sprouted tortilla

In a small cast iron skillet, cook eggs in coconut oil over medium heat. Season to taste.

Put eggs, ferments, chicken and/or bacon and greens or sprouts on tortilla, wrap to envelope the goodies and enjoy!

This is one of those recipes that is good to use leftovers in, whatever you have you through in.


German Pancake

German Pancake

Serves 4

3 eggs

½ cup all-purpose flour or spelt flour

½ teaspoon unrefined sea salt

2 tablespoons butter, melted

Preheat oven to 450 degrees F.

Melt butter in a 9×9 or a 10” round pie pan and swirl to coat sides of pan or dish.

Meanwhile, mix eggs, flour and salt until well blended.

Pour into buttered dish and bake for 15-20 minutes. Sides will rise and top will be golden brown.

Serve immediately with warm maple syrup or your favorite topping.


Soaked Pancakes

Soaked Pancakes

Aubrie and Ava love these wonderfully light and fluffy pancakes. Usually the night before we talk about what they’d like for breakfast and in having these conversations lets me prepare ahead of time.

One of the great things about this recipe is that you can make the full batch and store the extra batter in the fridge and make them when you want them or cook extra pancakes and just eat them as snacks or another meal later.

The benefits of soaked vs. traditional is really for two main reasons….reducing the phytic acid that makes it more nutritious and easier to digest, two important reasons.

I use a blender for this, but if you don’t happen to have one, mix up in a bowl and cover overnight.

I’m sure you’ll enjoy these as much as we do. Enjoy!

In a blender or a bowl, mix up the following for a couple of minutes, to thoroughly incorporate.

3 cups whole grain flours (I use a sprouted spelt)

3 cups water

3 tablespoons Kefir, buttermilk, yogurt or whey

Blend this together, cover and let it sit overnight at room temp.

The next morning, add the following:

1 egg and blend or mix well

3 tsp. baking powder

3 tsp. baking soda

1 tsp. Celtic sea salt

1 tsp. vanilla

Blend or mix all together until nice and smooth.

You can add your favorite fruit or seasonings at this point and mix in by hand. We like blueberries when in season or you could add bananas or pumpkin and cinnamon or just plain and really it’s about making what you like.

Add coconut oil to a hot cast iron skillet and pour in batter to make the size pancakes you like.

Add butter and syrup and enjoy!



Pumpkin Spice Baked Oatmeal

Servings 8-10

2 eggs (I use pastured)

½ cup applesauce (I use fermented)

½ cup coconut oil

¾ cup fresh pumpkin puree (or ½ of a 15 oz. can)

2 ¼ cups milk (I used kefir)

¼ cup maple syrup

½ cup sucanat (or brown sugar)

2 ½ teaspoons pumpkin pie spice

1 tablespoon baking powder

1 teaspoon celtic salt

½ cup flour (I used sprouted spelt)

4 cups soaked oats (the night before, add oats, flour, salt, ¼ cup raw apple cider vinegar and kefir (or Milk) into a bowl, mix and let it set overnight)

Preheat oven to 350 degrees. Lightly grease a 9×13 baking dish.

In a large bowl, beat eggs, applesauce, oil, pumpkin puree, syrup and sugar until smooth.

Add in the pie spice, baking powder and mix well. Add the soaked oat mixture. The mixture might seem a little runny, that’s okay.

Pour the mixture into the greased baking dish and bake for 30-35 minutes or until the center is cooked through.

Let it cool slightly before serving. Serve with additional milk or kefir, yogurt, or additional syrup if desired.

Yum…our family loves baked oatmeal….this just adds a nice fall flair to it!


This recipe and photo adapted from Baked Oatmeal and



Kefir Soaked Oatmeal Breakfast

Kefir Breakfast Pudding


Serves 1:

1 cup kefir


1/2 cup fruit of your choice, plus extra for topping


1/4 cup oatmeal of your choice (old fashioned, rolled, instant or steel cut)


1 ½ teaspoons chia seeds


Honey, Sucanat or Stevia to taste (optional)


Place all the ingredients except the sweetener into a 1-pint canning jar


Cap the jar and shake vigorously.


Place the jar in the refrigerator overnight.


When ready to serve, transfer the pudding to a bowl and top it with more fruit and sweetener, if using.


Recipe courtesy of Donna Schwenk

Scrambled eggs with smoked salmon
Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese

  • 1 tbsp butter
  • 8 stalks asparagus, woody bottoms removed, chopped into 1″ pieces
  • Salt and black pepper to taste
  • 8 eggs
  • 2 tbsp fat-free milk
  • 1/4 cup crumbled fresh goat cheese
  • 4 oz smoked salmon, chopped


1. Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender (“crisp-tender” in kitchen parlance). Season with salt and pepper.

2. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they’re done, stir in the goat cheese.

3. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat– they continue to cook even after you cut the heat) and fold in the smoked salmon.

Recipe Tips

Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers’ market eggs are best.

Recipe courtesy of Rodale’s Women’s Health Magazine




Avocado with egg

Avocado and Egg Bake

1 Avocado

2 eggs

Salt to taste

Cayenne Pepper to taste

Cheese, grated

Wash the avocado well. Split in half. Remove the stone from an avocado. Scoop out a little more avocado to increase the size of the stone’s crater. Crack an egg into the crater of each half. Sprinkle with some cayenne pepper, salt, and some cheese if you like and bake it in the oven at 180 degrees until egg is cooked to the level you prefer it.Serves 2.

An addaption from Busy Home Economist


Baked oatmeal

Baked Oatmeal

6 cups oatmeal

4 cups of milk, yogurt or kefir or any combination of all 3. I used 3 cups kefir to 1 cup raw milk.

The night before, mix the oats and the liquid together and cover. Leave it at room temperature overnight.

In the morning add:

2 eggs

1/2 cup coconut oil, melted

1 cup sucanat

4 tsp. baking powder

2 tsp. salt

1 tsp. cinnamon

1 cup raisins and/or walnuts

Mix the above remaining ingredients into your oat mixture and pour into a 9×13 baking dish, that’s bean oiled with coconut oil. Bake at 350 degrees for approx. 45 minutes or until the top is firm and browned. Serve with cold milk.

This keeps well in refrigerator for several days! If it lasts that long.

I added the cinnamon and raisins to the original recipe, as that’s what I prefer. I share this because if you don’t care for raisins, omit them. I’ve also made this with Dried Cranberries too. You could just make it with no fruit, and top with fresh sliced bananas, blueberries or strawberries. Whatever you prefer.

Original recipe shared by Laurie Smith

Fiber Cereal

Fiber: Sexy isn’t it? We all need it, but most don’t get the recommended 35g per day that our body needs to run optimally.

Here’s a great way to start your day that has approx. 25g of fiber and about that much protein too.

It fills you up, it helps make your elimination cycle regular and it actually tastes good.

In my opinion, these are all bonuses.

Here’s the slightly adapted version, as originally shared by Yuri Elkaim.


Fiber Starter Cereal – 25g fiber

(35g of fiber/day needed for optimal health)

In a bowl, mix the following together:

3 Tbsp. Chia seeds (fiber + Omega 3)

3 Tbsp. Hemp seed hearts (10g protein + fiber + Omega 3)

1 Tbsp. Sunflower seeds

1 ½ Tbsp. Ground flax seeds (anti-inflammatory)

Handful of Berries, pomegranate, chopped apple, whatever you like

Pour on some Kefir, Almond milk, raw milk or coconut milk, stir, and let it set for 2-3 minutes to allow the chia seeds to soak up the liquid. I usually use about a cup of Kefir. Great way to start your day! Enjoy!

This provides approx. 25 gm. Fiber, 25 gm. Protein (if using kefir) and lots of Omega 3 benefit as well as inflammation fighters.

What do you see as added benefits to getting more fiber into your daily diet? Share your comments below.