Archive for the ‘Cereal’ Category

March 25th, 2025 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Food & Health, Grains, How To & Tips, Nutrition No Comments »

Overnight Water-Soaked Oats Picture Directions

Picture book directions show how to water-soak oats to maximize nutrient content use in either sweet or savory dishes.

There’s no such thing as a particular “superfood”, or one food that will work miracles on your body to make you feel stronger, become healthier and prevent disease all on its own.

The real “open secret” is enjoying a varied diet rich in whole foods – whole foods are key – and oats, with their highly nutritious, gluten-free and fiber-rich properties plus their equally versatile use, which corresponds beautifully with my often-used “imagination is your only limit” line, are a great food to make part of your quality-of-life enriching eating habits.

For more information about the nutritional value of oats, which includes digestive support, heart health benefits, blood sugar moderation and weight loss/maintenance properties, and more, click this link to Healthline’s “9 Health Benefits of Eating Oats and Oatmeal”.

When it comes to simplicity, convenience and maximizing both nutritional and digestive advantages, water-soaking oats for at least 12 hours is the best and easiest way to enjoy rolled oats and open them up for use in either sweet or savory dishes like what you see below: oats with grapes, nut butter, yogurt and jam (left) and oats with chickpeas, ricotta cheese, tomato and avocado (right).

Examples of water-soaked oats meals: oats with fresh fruit, yogurt and raisins and oats with chickpeas, ricotta cheese, tomatoes and avocado

For easy-to-follow step-by-step overnight water-soaked oats picture directions, click this link or any picture on this page.

Picture book directions show how to water-soak oats to maximize nutrient content use in either sweet or savory dishes.

Next up: Easy-to-make overnight water-soaked oats with fresh fruit, nut butter, yogurt & jam

May 7th, 2022 Blog, Breakfast, Cereal, Cycling Food, Fitness Food, Grains, Hiking Food, One Bowl Meals Comments Off on Whole Grain Cereal with Fresh Fruit & Kefir Picture Book Recipe

Whole Grain Cereal with Fresh Fruit & Kefir Picture Book Recipe

Last post showed how to use Chocolate, Grain & Nut Butter Cereal to put together a fully flavorful energy igniting/energy sustaining breakfast bowl. In that post I mentioned that recipes are just suggested guides that can be altered to meet your specific taste and dietary needs.

And, even though that post featured Chocolate, Grain & Nut Butter Cereal as the main ingredient, you certainly can make that recipe – or something very much like it – using any cereal you like. True to that word, here’s what I’ll call a “twist on a twist” based on a breakfast I had in Germany years ago, “Bircher Muesli mit Obst und Yoghurt” (Muesli with fruit and yogurt), that usually comes in two separate bowls, as shown here.

It is certainly easy to see from the ingredients I use below to make what I call Whole Grain Cereal with Fresh Fruit & Kefir that my interpretation of the recipe is quite a bit different than what I had in Germany.

And, that’s exactly where the fun comes in – and all it takes is a little imagination and, sure, some risk taking, to make the most of that fun.

Click this link or any picture on this page for the Whole Grain Cereal with Fresh Fruit & Kefir Picture Book Recipe that you can use as is or vary however you like.

Next post: what exactly is kefir and why do I feature it so much?

May 2nd, 2022 Blog, Breakfast, Cereal, Cycling Food, Fitness Food, Hiking Food, One Bowl Meals, Running Food Comments Off on Chocolate, Grain & Nut Butter Power Cereal Breakfast Bowl Picture Book Recipe

Chocolate, Grain & Nut Butter Power Cereal Breakfast Bowl Picture Book Recipe

Here’s one very easy, fully flavorful way I use the Chocolate, Grain & Nut Butter Cereal featured in the last post to put together a “fire me up and keep me going!” pre-ride sustained energy breakfast bowl made with…

…these ingredients.

I say “pre-ride” because cycling is what I do most, but this breakfast bowl works just as well to prepare for any physical activity: run, hike, gym, anything that requires sustained energy.

Regarding the recipe itself, as mentioned in the picture book directions you can get by clicking this link or any picture on this page,…

…what you see for ingredients here are only suggestions intended to inspire your imagination to make your own breakfast bowl all your own.

April 29th, 2022 Blog, Breakfast, Cereal, Cycling Food, Fitness Food, Running Food Comments Off on Chocolate, Grain & Nut Butter Power Cereal Picture Book Recipe

Chocolate, Grain & Nut Butter Power Cereal Picture Book Recipe

Last post was about how to repurpose a failed recipe. The Chocolate, Grain & Nut Butter Power Bars I tried to make didn’t work out as intended as solid bars that would stay together in bar form if taken along on a bike ride, run or hike. But the crumbling result, packed with fully flavorful ingredients, sure worked fine as a robust cereal rich with both “get up and go” fast fuel complex carbohydrates and energy sustaining protein and healthy fats – and tastes great!

The recipe for Chocolate, Grain & Nut Butter Power Cereal uses these ingredients…

…and is actually two recipes in one as it shows first how to cook quinoa if you want to use quinoa and don’t already have it cooked when you start putting the power cereal together.

Click this link or any picture on this page for a complete picture book recipe.

Next post will show how I use this cereal to power up before a good bike ride.

More soon!

March 6th, 2021 Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Cycling Food, Fitness Food, Grains, How To & Tips Comments Off on Stove Cooked Steel Cut Oats Picture Book Directions

Stove Cooked Steel Cut Oats Picture Book Directions

Steel cut oats: great stuff – for lots of reasons!

First, taste – and tastes always rules! Steel cut oats have a rich, nutty flavor and taste great in both sweet and savory dishes – I’ll show examples in future posts.  

At the same time, they are both a complete protein source and a complex carbohydrate, which makes them ideal for sustained, not spike and drop, energy, like the kind of energy you need for a good run, bike ride, hike or just to get through a long work day.  They’re also rich in fiber and anti-inflammatory (next post will show how to cook steel cut oats to accommodate people on the first phase of a diet intended to relieve IBD).

Here’s how rolled oats (left) look compared to steel cut oats (right).

Rolled Oats and Steel Cut Oats Comparison

The big difference between the two is pre-processing. Unlike rolled oats, which are hulled, pre-cooked and then flattened by heavy rollers to allow for quicker home cooking, steel cut oats are not hulled or precooked, which allows the same oat grain to retain more of its nutrition and flavor.

To learn more about steel cut oats and how to cook them as easily as possible – just 25 minutes on the stove almost all hands-free, just click this link or any picture on this page for complete, easy-to-follow step-by-step picture book directions.

May 14th, 2018 Blog, Breakfast, Cereal, Cycling Food, Fitness Food Comments Off on Supercharged Oatmeal – Great Training Fuel!

Supercharged Oatmeal – Great Training Fuel!

Microwave Cooked Oatmeal From Simple to ExcitingHere’s how to vary the flavor and supercharge oatmeal by adding protein and some fat to keep you fueled and satisfied for any kind of endurance athletic or physically demanding activity. First, though, a couple quick notes:

1. Flavor and taste – most important – are exceptionally personal. The ingredients you see below work great together – for me – but my taste is not your taste. For example, you’ll see in the picture below that I use plain nonfat Greek yogurt, which I love for its flavor, thick texture, and high protein content. You, however, might not like Greek yogurt – or any yogurt at all for that matter – and that’s ok. Skip it, replace it with something else – and do the same for any other ingredient you see below to make your simple to exciting oatmeal all yours. Read more »

February 18th, 2018 Blog, Breakfast, Cereal, Fitness Food Comments Off on Better Eating to Stay in Shape When You’re on the Road

Better Eating to Stay in Shape When You’re on the Road

I’ve laid down a couple posts recently about how to make fully flavorful, energy-sustaining instant hot cereal from cold cereal and how to take that instant hot cereal from simple to exciting when you’re at home.

But what if you’re on the road for either work or fun and have no choice but to eat out for meals?

Read more »

February 9th, 2018 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Cycling, Cycling Food, Fitness Food, One Bowl Meals Comments Off on Instant Hot Cereal From Cold Cereal Picture Book Recipe + Bicycles Battling Cancer

Instant Hot Cereal From Cold Cereal Picture Book Recipe + Bicycles Battling Cancer

I’m an avid lifelong cyclist dedicated to improving cycling/running safety (breitzwear.com) and enabling people to eat better (gotta-eat.com). All connected, engaging & fun!

I rode the Central Massachusetts Bicycles Battling Cancer ride last June in memory of my dear ‘ol pioneering radiation Read more »

September 9th, 2017 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Cycling Food, Fitness Food, Grains, One Bowl Meals Comments Off on EuroBike 2017 & Whole Grain Cereal with Fresh Fruit & Kefir Picture Recipe

EuroBike 2017 & Whole Grain Cereal with Fresh Fruit & Kefir Picture Recipe

Like I mentioned in the last post, I learned a lot about European cycling culture at Eurobike 2017 in Friedrichshafen, Germany last week and also had some terrifically flavorful foods. Regarding cycling culture, the Europeans are way ahead of where we are and continue to improve. Always actively improving: I love it!

Here’s a German example of how downtown driving, cycling, and pedestrian access is put into practice. The car travel lane (not visible in the picture below) is far left. Cars park up to the sidewalk. The left side of the sidewalk is Read more »

June 9th, 2016 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Cycling Food, Fruit Comments Off on Adapting to Specific Dietary Needs: 2 Easy Steel Cooked Oats Picture Book Recipes

Adapting to Specific Dietary Needs: 2 Easy Steel Cooked Oats Picture Book Recipes

Steel Cut Oats with Nut Butter, Fresh Fruit & Kefir (AID)Steel Cut Oats with Nut Butter, Fresh Fruit & Kefir

Adapting recipes to specific dietary needs doesn’t have to be hard at all – and best of all – can be done with NO COMPROMISE IN FLAVOR. You bet!

Here are two very easy-to-make steel cut oats breakfast recipes that are very much the same – with just one slight exception. The recipe on the left is made completely with ingredients that are anti-inflammatory (AID in the title=Anti-Inflammatory Diet). The recipe on the right contains raisins, which can be substituted by any choice of dried fruit. Dried fruit, however, can cause discomfort to those with irritated digestive tracts. Removing the raisins/dried fruit is an easy fix.

Read more »

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