Seven tips for a healthy breakfast – Naturopathic and naturopathic specialists portal

Delicious and healthy alternatives to porridge

A healthy breakfast is the best way to start the day. Warm porridge made from whole grain cereals such as porridge or oatmeal is especially recommended here, but the taste takes a little getting used to. Nutritionist Laura Jeffers of the Cleveland Clinic (USA) presents seven tasty alternatives.

Made from boiling water, milk, and oatmeal (or oatmeal), oatmeal is a healthy and nutritious way to start the day. The taste is not for everyone, however. The expert has gathered a variety of alternatives in a current article from the Cleveland Clinic.

The nutrition expert presents a number of variations with which a nutritious breakfast porridge can be prepared, which can also be enriched with various healthy ingredients to create an optimal breakfast. Following the presentation of the different types of cereals or pseudo-cereals, Jeffers explains which ingredients can be combined with porridge.

Quinoa – Andean pseudograin

This so-called pseudo-grain originally comes from the Andean regions of Bolivia and Peru. Quinoa is a protein powerhouse (one of the few plants that contains a complete protein), is gluten-free, and contains 15% of the FDA’s recommended daily iron requirement, reports Laura Jeffers.

Quinoa is prepared by mixing a cup of seeds (rinse beforehand) with two cups of water in a small pot, bringing it to a boil and simmering, covered, for 15 minutes. This is enough for two people.

Amaranth – contains all essential amino acids

Amaranth is also a pseudo-grain from South America and was already used as a staple food for the Incas, Mayans and Aztecs. The seed contains all of the essential amino acids, making it a great source of plant protein, according to Jeffers. Amaranth is also gluten free.

For a serving for two, half a cup of amaranth and one and a half cups of water are brought to a boil in a saucepan and then simmered for 20 minutes over reduced heat.

Polenta – specially shaped corn grits

Polenta is made from corn grits and is traditionally found mainly in Italian, French and Swiss cuisine. “Polenta made from organic corn is a good source of vitamin C and the carotenoids lutein and zeaxanthin,” says Laura Jeffers. Polenta is also gluten free.

The nutritionist recommends the following preparation method: bring two cups of water to a boil in a small saucepan and add half a cup of polenta and a quarter of a teaspoon of salt. Stir frequently and simmer over low heat for about 30 minutes. If the mixture seems too dry, add more water.

Kamut – Egyptian wheat with many benefits

A certain recently rediscovered variety of Egyptian wheat is called kamut, the Khorasan wheat, the expert explains. Kamut has a higher content of protein, selenium, zinc, and magnesium than modern wheat.

Rice for breakfast with the right ingredients provides a very healthy start to the day. (Image: samael334 /

However, the preparation here takes a little longer. Half a cup of kamut is placed in a cup of water to soak overnight. Drain in the morning, rinse and place in a small saucepan. Fill with water until the kamut is covered about an inch and bring to a boil. Simmer over low heat for at least 25 minutes until the water is absorbed.

Millet – not only suitable for flat breads

Millet has been a part of the human diet for thousands of years and was also used for porridge in ancient Rome, while in India and Ethiopia it was traditionally ground and used for flat breads, says Laua Jeffers. . Millet is not only gluten-free and high in fiber, but also contains a lot of iron, B vitamins, manganese, phosphorus, and magnesium.

To prepare it, put half a cup of millet in a small saucepan and toast gently for two to three minutes. Then add a cup and a half of water or orange juice, bring to a boil and simmer for 15 minutes, recommends Jeffers.

Buckwheat – positive effects on life expectancy?

Buckwheat is also a pseudo-grain which is one of the traditional staple foods, especially in Eastern Europe. A recently published study also found that buckwheat has positive effects on life expectancy. Buckwheat also contains all nine essential amino acids, including lysine and arginine, and is a good source of manganese, copper, magnesium, fiber and phosphorus, according to Jeffers. Buckwheat is also gluten free.

For the preparation, a cup of buckwheat oatmeal is rinsed with hot water and then put in a small saucepan with two cups of water. Bring everything to a boil briefly, then simmer, covered, for about 20 minutes until a soft pulp forms.

Brown rice – whole grain rice for breakfast

Brown rice or whole grain rice spoils faster than other types of rice due to its high oil content, but it also offers many benefits. Brown rice is “an excellent source of manganese and a good source of selenium, phosphorus, copper, magnesium and niacin,” Jeffers reports.

To prepare breakfast, add a cup of cooked brown rice with a cup of water to a small saucepan and bring to a boil. Simmer over low heat for about eight minutes until the rice thickens, says the nutritionist. It’s also a perfect breakfast to use up leftover rice from the night before.

Other ingredients for breakfast porridge

After introducing the different basic variations of rice for breakfast, here are the other ingredients that the nutrition expert says contribute to a healthy and tasty breakfast:

Fruits like blueberries, raspberries, blackberries, mango, bananas, strawberries, raisins, dates, figs. Nuts such as chopped pecans, walnuts, Brazil nuts, hazelnuts, almonds. Spices like cinnamon, cardamom, nutmeg, allspice, vanilla, or almond extract.

According to the expert, the different ingredients can also be combined at will, resulting in a diverse range of particularly healthy breakfast options. (fp)

Author and source information

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This text complies with the requirements of specialized medical literature, medical directives and current studies and has been verified by health professionals.


Dipl. Geogr. Fabian Peters


Cleveland Clinic: Move Over Oatmeal – 7 Other Healthy Cereals To Try For Breakfast (Posted October 16, 2020),

Important note:
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.