What to Eat for Breakfast on a Plant-Based Diet | The Nutritarian Diet | Dr. Joel Fuhrman

foreign hi everybody you know let's go through some of the most common recipes that I want you to use almost every day in other words the things you're going to eat day in and day out that form the basic skeleton of a nutritarian diet so just to review the simpleness and how easy this is we're going to put you some breakfast foods to give you an idea of the amount of food you're going to eat for breakfast because breakfast is one of the lighter meals of the day not a heavy meal your heaviest meal is lunch when you eat a big salad with a nut and Seed based dressing and a bowl of soup vegetable bean soup and maybe a piece of fruit for dessert that's your biggest meal of the day the breakfast is a lighter meal you don't eat that much food for breakfast but I do want you to eat a cup of berries for breakfast so you're making a bowl let's say a breakfast bowl it contains a couple a cup of berries and here I have and maybe even cherries or other some other fruit but mostly berries here I have some fresh blueberries and frozen blueberries you know I'm gonna put about a about a cup of berries into a cup so I prefer to use a lot of frozen berries because frozen berries are less expensive and they're actually healthier because they're smaller and have more surface area so they have more polyphenols more Blackness you know and on the on the skin and there's just an amazing food and frozen berries are much less expensive and they don't go bad and they're not treated with fungicides and things like that so it's not as critical you don't have to get organic whereas if you get fresh you have to get organic so this is a cup let's see I'm going to put about a cup of berries into the cup I'm just going to scoop this some berries in there to see how much berries we're eating in the morning give you a rough idea of berries or cherries I put in some some berries I'll put in you know four or five raspberries I'll put in a few blackberries and raspberries and blackberries because they also have tiny little you know they're like a lot of little berries stuffed together a lot of surface area it makes it so super healthy maybe even put a few Frozen cherries on top so there's my cup of berries I'll put another Cherry in there there's my cup of berries in my bowl which fills up the bowl almost halfway through and now I can put my milk and my seeds on top and I want people generally to eat about two tablespoons of seeds every morning so and usually that make this really simple it's usually one tablespoon and this is a tablespoon one tablespoon of hemp seeds I'm putting in there and then I have some Chia and flax seeds now the chia seeds are ground if I'm going to make it this morning I want them ground but I'm going to make it overnight and I want the chia seeds whole not ground so they swell and soak and get that chewy fluffiness fill in with fluid of soaking in the refrigerator overnight so it's nice even to make this the night before so in this case I'm going to add another teaspoon of a mixture of chia seeds and flat and flax seed so there's my like three quarters of a teaspoon that's like half a tablespoon I'll put some Flax on the same tablespoon so there's my full tablespoon of flax and chia with my tape with my full tablespoon of hemp seed mix so got my seeds added to that now and then the the amount of Oats I'm going to add to eat with my morning berries and oats and seeds is again it's only two tablespoons because it's going to soak up the fluid and two tablespoons of Oats is plenty of oats and gives you like a nice oatmeal like consistency dish and there's my breakfast essentially with the two tablespoons of seeds the two tablespoons of oats or I could use cooked quinoa and other cooked grain but with the oats if it's this oatmeal the organic oatmeal I don't have to cook it because it's going to soak up the fluid when I let it soak away a bit now keep in mind that the oats have to be organic they are a food that has some contamination in it and as you know we don't use rice anymore because the Arsenic contamination and I'm kind of in most of the day the other grains I'm using are mostly quinoa because they're also what's a more favorable richer protein grain and I'm starting to add a lot more quinoa in my breakfast and that in that case instead of because it's healthier than oats even and in that case I'm going to put the two tablespoons or three tablespoons of cooked quinoa in because don't forget these two tablespoons of raw oats swell into four tablespoons when you add the fluid to them when they soak so I'm going to take the cooked quinoa already I may want to add three or four tablespoons in to have the same volume as the oats okay now I'm going to add the fluid to it now generally the fluid I generally make in the morning is I I take a half a cup of almonds with and hemp seeds I fill the almonds and hemp seeds together usually a little more hemp than almonds to make a half a cup and that amount of nuts there there's my half a cup right there and that half a cup of nuts and seeds Blended in the Vitamix or a powerful blender with three cups of water and usually a tablespoon of real vanilla bean powder and one medjool date let me review that one more time to make my nut milk in the morning a cup of nuts and seeds three cups of water one vegetable date one tablespoon of real vanilla bean powder gives you a delicious vanilla flavor just slightly with the real Touch of sweetness but don't forget that's three cups of water that's three cups that's three days of breakfast um nut and Seed milk so this is for good for three or four days or more and what I really do is because I'm eating nuts with my other meal and I've already had my flax and chia in here I'm even gonna take the nut milk and I'm putting a cup of milk on top of this but I'll either dilute that nut milk so I'm using partially this nut hemp seed almond milk with some unsweetened soy milk and water so I'm putting and here I have a half a cup of water right I'm going to put a half a cup of water on that cereal that I just made because it's going to be soaked up with the berries and now I'm going to add maybe a quarter cup I'll take the quarter cup of soy milk right a quarter cup of soy milk in there about a quarter cup and a quarter cup of the three cups just a little bit of that stud I made three cups of nut milk with this Blended together so I may only put a quarter cup in there because I want water I'm putting a full cup of liquid don't forget water soy milk and hemp and and almond milk in so let's just assume I have the hemp and almond milk made I put a little bit of out I put a little out from the almond milk now in this case I'm using Soma I usually use the Eden soy brand because there's no other ingredients there's no sugar no any additives just soy I'll use the West spray West soy brand I think the other one is it has no no other ingredients except organic soybeans but I'm just demonstrating that I used about a cup of fluid into my cup of berries and my two tablespoons of oats and my two tablespoons of seeds because you because now if I let this soak overnight most that fluid is going to be taken up by those seeds and a little bit of um and a little bit of Oats I have it so there's my breakfast bowl you see it made a full bowl of food the one cup of fluid and the and the other ingredients make a whole bowl of food for you to eat it's not that many calories it's not that many nuts it's not that many fats it's just the right amount of food for breakfast to carry you through to lunch so you get hungry before lunch so you feel like eating lunch because you're dying for it because you're hungry and don't forget hunger is the best sauce it makes things taste the best but also having hunger before you eat demonstrates that your body is ready to digest food because the glands that secrete digestive enzymes on the food had a chance to fill back up again and get all their enzymes and ready to be able to digest that food most effectively and most efficiently

Channel: Dr. Fuhrman

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Keywords: joel fuhrman, eat to live, nutritarian, what to eat for breakfast on a plant based diet, vegan recipes, plant based, whole food plant based, what i eat in a day, vegan breakfast, plant based recipes, breakfast ideas, nutritarian diet, nutritarian diet recipes, dr joel fuhrman eat to live, dr joel fuhrman nutritarian diet, whole food plant-based recipes, weight loss, benefits of berries, soy milk recipe, flaxseed recipes, plant-based recipes, plant-based nutrition, nutrition

Id: ylnddDVXm4c

Length: 8min 23sec (503 seconds)

Published: Tue Sep 27 2022