recipe: Blueberry Ultra Groats

Edit: This recipe has been updated - read how and why here

Here's the recipe for my breakfast, five days a week. Sometimes lunch is an afterthought so we have to get our breakfasts really right.

This recipe ticks five boxes for me:

1. It's Appetizing First Thing In the Morning

Most weekdays I'm up at 04:30 am.

In the moment I'm content with a black coffee, a vitamin D, and a B12 supplement, and am suspicious of eating while I'm waking up, but, once I get there Blueberry Ultra Groats are actually appetizing and something I enjoy

2. It's Seriously Fast To Prepare & Cook

Ripping open an instant oatmeal sachet and emptying it into a bowl, then adding some water is basically impossible to beat, but we can get close—as in 5 minutes, all in

3. It's Incredibly Nutritious

I've always read how whole grains, seeds, berries and spices are good for you, so there's lot of them in this recipe 

4. It's A BIG Meal

I always feel properly full afterwards, and satisfied until lunch time, but maybe most importantly...

5. No Crash

For such a substantial meal, I've never had post-breakfast coma after eating this

1 cup / 250 mL frozen blueberries

2 tbsp / 30 mL steel cut oats

2 tbsp / 30 mL buckwheat groats

2 tbsp / 30 mL pot barley

2 tbsp / 30 mL millet

2 tbsp / 30 mL hulled hemp seeds

2 tbsp / 30 mL ground flaxseed

2 tbsp / 30 mL chia seeds

2 heaping tbsp / >30 mL walnuts

1 tbsp / 15 mL dried goji berries

1 heaping tsp / 10 mL Ceylon cinnamon OR

1 heaping tsp / 10 mL cacao powder

 ¼ tsp / 1.25 mL turmeric

 ¼ tsp / 1.25 mL freshly ground black pepper

1 cup / 250 mL water

1. place frozen blueberries into refrigerator overnight to defrost

2. combine steel cut oats, buckwheat groats, farro, barley, hemp seeds, flaxseed, chia seeds, dried goji berries and water in locking food container and put the light on tight

3. shake thoroughly and place into refrigerator overnight

4. combine defrosted berries and the groats & seeds mix in a bowl the next day, stir thoroughly, add walnuts, Ceylon cinnamon or cacao powder, turmeric & black pepper

5. microwave for 3 minutes

6. remove from the microwave carefully and stir. If you're making this to go, pack it into your pre-heated thermos here, otherwise let it rest until juuust right, and enjoy

1 cup / 250 mL frozen blueberries (thawed)

2 tbsp / 30 mL steel cut oats

2 tbsp / 30 mL buckwheat groats

2 tbsp / 30 mL pot barley

2 tbsp / 30 mL millet

2 tbsp / 30 mL hulled hemp seeds

2 tbsp / 30 mL ground flaxseed

2 tbsp / 30 mL chia seeds

2 heaping tbsp / >30 mL walnuts

1 tbsp / 15 mL dried goji berries

1 heaping tsp / 10 mL Ceylon cinnamon OR

1 heaping tsp / 10 mL cacao powder

 ¼ tsp / 1.25 mL turmeric

 ¼ tsp / 1.25 mL freshly ground black pepper

1 cup / 250 mL water

NOTE: this will top up a 500 mL / 16.9 oz thermos nicely. Check your container's instructions for how long it will keep your food hot and safe

1. preheat your thermos with boiling water for at least 30 seconds, then carefully drain

2. add blueberries, black pepper, turmeric, Ceylon cinnamon or cacao powder, dried goji berries, chia seeds, ground flaxseed, hulled hemp seeds, millet, walnuts, pot barley, buckwheat groats & steel cut oats to thermos

3. top up with boiling water, put the lid on tight and invert several times

4. place somewhere convenient for the next morning. Be careful when opening, then stir thoroughly and enjoy

1 cup / 250 mL frozen blueberries

2 tbsp / 30 mL steel cut oats

2 tbsp / 30 mL buckwheat groats

2 tbsp / 30 mL pot barley

2 tbsp / 30 mL millet

2 tbsp / 30 mL hulled hemp seeds

2 tbsp / 30 mL ground flaxseed

2 tbsp / 30 mL chia seeds

2 heaping tbsp / >30 mL walnuts

1 tbsp / 15 mL dried goji berries

1 heaping tsp / 10 mL Ceylon cinnamon OR

1 heaping tsp / 10 mL cacao powder

 ¼ tsp / 1.25 mL turmeric

 ¼ tsp / 1.25 mL freshly ground black pepper

1.2 cups / 300 mL water

NOTE: Earlier I described this as a five minute all-in recipe. Well, that doesn't apply here. This is my go-to if I've forgotten to do any prep or there's no microwave.

1. add steel cut oats, buckwheat groats, pot barley and millet to pot with 300 mL of water, cover and bring to a boil over medium-high heat, then reduce to low and simmer uncovered for 15 minutes, stirring occasionally

2. add blueberries, hulled hemp seeds, ground flaxseed, chia seeds, dried goji berries, Ceylon cinnamon or cacao powder, turmeric & black pepper to pot and thoroughly. Simmer for 5 more minutes, then remove from heat

3. If you’re making this to go, pack it into your thermos here, otherwise empty contents of pot into a bowl and stir. Let rest until juuust right and enjoy.