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Sprouted Grain Breakfast Bowl


food summer 2012 118

This is Brenda’s favorite breakfast cereal. Sprouted grains are at the top of the whole grain hierarchy (see article in the general nutrition section). They have all the goodness of intact whole grains are more digestible and more nutritious. They are also very economical – even when they are organic. Purchase grains in bulk for extra savings.

Growing Grain Sprouts

Soak ½ cup grains (kamut, spelt, triticale, rye, quinoa, etc.) in a mason jar for 24 hours. Drain and rinse (save all rinse water for your plants or garden!). Put a sprouting lid on the jar or piece of mesh or cheesecloth and secure with a wide elastic band. Place the jar on its side on a saucer (to collect any water that may run off). Rinse the grains 2 or 3 times a day. Grains are ready to use when they have a short tail – usually after 1-2 days of sprouting. If the tails get very long and turn green, they will taste like grass (they are good for you, but may be less palatable for some people). Once the sprouts have a short tail, store them in the refrigerator to slow the tail growth.


1/4 -1/2 cup (60-125 ml) sprouted grains
1 1/2  cups (375 ml) fresh and/or stewed fruits*
2 Tbsp chopped nuts and seeds (ground flax, hemp, chia and pumpkin seeds, walnuts, almonds)
1 Brazil nut
1/4 cup  non-dairy yogurt or pear cream (see recipe in the dessert section)
1/4 tsp cinammon (optional)
1/4 cup dehydrated granola (optional)


Mix ingredients in your favorite bowl or layer in a mason jar. Top with non-dairy milk. Enjoy!

*My favorite combination is blueberries, raspberries, peaches and stewed plums, however, any and all fruits can be used.  I stew Italian prune plums by quartering the fruits, removing their pits and stewing very slowly over a very low heat until they are covered in liquid. They need no sweetener and no liquid, although you can add a quarter cup of water just so they don’t stick when they begin cooking. The cooking time is usually about an hour or more.  

Makes 1 serving.

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