What to Eat for Breakfast on a Plant-Based Diet | The Nutritarian Diet | Dr. Joel Fuhrman
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- čas přidán 3. 07. 2024
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Wonder what breakfast looks like on the Nutritarian diet? Dr. Joel Furhman proposes that breakfast must be relatively light. There are tons of fruits on the plate, you could say. A small amount of intact grain is also a good choice. Or a green raw smoothie.
But here's one specific healthy breakfast idea, and it's easy to follow: a bowl loaded with berries, nuts, and seeds. Check your pantry for unsweetened soy, hemp, or almond milk - and you'll serve yourself some delicious and nutritious plant-based delight in no time.
And if you've taken the hint, Dr. Joel suggests that lunch should be the most important meal of the day. But we'll save that conversation for the next episode.
_____
Notes from Dr. Joel Furhman:
Berries are one of my super foods, and are represented by the second “B” in G-BOMBS. Rich in fiber and phytochemicals and low in calories, they have the highest Aggregate Nutrient Density Index (ANDI) scores of all fruits. Blueberries, raspberries, strawberries and blackberries are vibrantly colored with antioxidant phytochemicals, and they are some of the highest antioxidant foods in existence.
The deep red, blue and purple pigments of berries are produced by flavonoid antioxidant molecules called anthocyanins, which are concentrated in the skins of the fruits. Flavonoids, including anthocyanins, are not merely antioxidants; they are thought to have a number of additional beneficial effects in the body that are unrelated to their antioxidant capacity.
Read the full article here 👉 www.drfuhrman.com/blog/82/eat...
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Absolutely LOVING that you're posting regularly now! Especially since I just recently decided to fully commit myself to being a Nutritarian. 😊
You are the best, Dr. Fuhrman!
I'm so glad!
@@drfuhrman Glad you're posting! This looks great 😃👍! It gives me ideas for Breakfast!
Recipe:🥣🫐🍓
1 cup berries (1/3 cup frozen wild blueberries, 4-5 raspberries, 4-5 blackberries, 4-5 frozen cherries)
2 Tbs seeds (1 Tbs hemp, 1/2 Tbs ground chia seeds or whole if soaking overnight, 1/2 Tbs ground flax)
2 Tbs organic oats, or 4 Tbs cooked quinoa
1/2 cup water
1/4 cup soy milk
1/4 cup of homemade nut milk (Nut Milk: blend 1/2 cup raw almonds, 1/2 cup hemp seeds, 3 cups water, 1 medjool date, 1 Tbs real vanilla bean powder)
Mix it all together and let soak until seeds and oats have absorbed some of the liquid.
Those fruit bowls keep me full all morning. 👍
Since I started the Nutritarian lifestyle in 2016 I transformed from 5'10 252lbs. to my new natural body weight of 172. Thank you Dr. Fuhrman 💯😍
That is awesome!
You give me HOPE. I am 5'10" and have been STUCK at 200 for months and months!!! I am so thankful to have found Dr Fuhrman and this lifestyle.
I love a man who gets excited about cooking! I am content eating raw food or cook8ng minimally. My husband wanted junk food and nothing else. He died of CVD at 48.
1 cup berries
2 tbsp seeds
2 tbsp oats
1/2 cup water
1/4 cup soy milk
1/4 cup nut milk
Thank you
I do a plate of steamed veggies and a piece of fruit for breakfast. It sounds odd but it's quick and easy ...
Dr Furhman.... I hope you see this. Back in October of 2012. I was quite heavy and praying to Almighty God for the emotional inspiration to get on a better health track. One night soon after that... I encountered a show of yours on local p.b.s. channel. So.... From October 2012 to April 2013.... I went hard core. Can't do vegan because I don't get enough nutrition that way. But I sure as heck incorporated most of what you talked about. I lost 90 lbs. So... For the last ten years I have been able to maintain. A little up and down..... But not terrible. Eating healthy and better is an emotional thing. One MUST emotionally connect to what they need to do to make themselves better. Dr F..... You had the emotional inspiration that I needed. The discipline is difficult. It's a struggle everyday. But I'm am human and just as vulnerable to things as anybody. THANK YOU FOR YOU and your passionate programs about the pleasure of eating healthier. If I could tell you my story in person.... I would. 🙏🙏🙏
PS LOVE your podcast!! Would love for episodes to be more often 😉 but having the CZcams videos are wonderful!! Thank you
More to come!
@@drfuhrman Wonderful! Thank you for your generosity in sharing your knowledge. Seeing amounts and combinations helps me so much.
Delicious looking breakfast. Looking forward to your lunch video!! Thank you for the vast amount of information and inspiration you provide!!
Thanks so much!
Give us one for dinner too!!
An infographic on this would be helpful. So appreciate you making this clear. I have problems with portion control.
I did not know that frozen berries do not have to be organic.That gives me alot more variety and peace of mind.
Wyman's!
Why is it ok for frozen fruits to not be organic
@@vegnurse8173 He said that fresh berries are sprayed with stuff.
@@333Hedgehogs I think those that are to be frozen are not sprayed with stuff after they are picked. Those that go to market fresh, are sprayed.
@@acdcmiamiohhh I see, that makes sense. Thank you 🙂
Go Dr. Fuhrman! He saved my life!
Wow that's awesome. I believe you. Doing this diet helped solve all of my hormone issues. The crazy thing is no one else believes me that it is the diet that changed things.
Sorry about that. That's why the environment is the way it is!
Fantastic! I cannot say how often i have looked for inforrmation on what to eat for breakfast that is healthiest! Thank you!
Beautiful Servant. Thank you, Sir.
THANK YOU so much for this! I am brand new to this lifestyle, and I need these demonstrations to follow and learn. I am excited to regain my health and energy!
thank you for this simple and healthy breakfast
These videos and meals are great. Please make many more!
More to come!
I've converted to this breakfast for 3 weeks now and what a time-saver it is compared to my previous breakfasts. To my surprise, it is so much more filling than I expected. Also I'm loving the almond milk - it's so easy to prepare. Thanks for this video.
This was extremely helpful Dr. Furman. Thank you SO much! 👏👍
You're very welcome!
Great information. Thank you
Like the combination of seeds and berries. With 2 tbls of oats, home made nut milk👌
Thank you Dr.
I'm very impressed, you are one of the few wfpb persons who use quality ingredients.
Thanks for sharing this video
KITCHEN TOUR! Please 🙏 tell oabout food storage, plastic vs glass. I love how your using the mason jars as storage and to measure.
New sub here, thank you for showing us your delicious breakfast. I just finished reading your book eat to live. I started implementing my new way of eating today. I was a figure skater as well. Thanks Dr Fuhrman. ❤️
Wonderful!
fantastic thanks DrFuhrman
Been vegan since 1992
I wish I had gone vegan before
The food is delicious
😋😋😋😋
I eat this same breakfast 4 or 5 days a week. Ever since Dr Fuhrman did a breakfast video a few years ago.
Please make more videos! Love your recipes.
More to come!
@@drfuhrman And I love the education I'm getting by listening to you. Also, I loved seeing your daughter with Chef AJ. Maybe your daughter can do recipe videos with you.
Hello Cathy, how're you doing today...
I made this today for breakfast and I’m still hungry. I also made this right after an hour and 15 minute power walk in nature. I don’t think this will hold me over until lunch.
This wouldn't hold me either. I'm 63 too and a female. The amount has to be adjusted according to the needs of each individual which he doesn't address. I exercise a LOT so this is nothing to me.
@@bonniemartin4232 Yeah, I agree. I think for more active people, we need a bit more, but for someone who is sedentary, this may be enough. It was good, I'd just have to make more to keep full.
I have to add at least a half cup of dry oats and a quarter cup of walnuts.
I agree. I think its good for people who want to lose weight. I provides them with some healthy nutrition, and caloric restriction they need. I also wonder if his lunch is then just bigger.
I agree with you. I would cook oatmeal then add berries & 1 T. Flaxseed meal. Very filling.
📝 I took notes, and will make tomorrow. I don’t have hemp seeds in my arsenal yet though. I need to finally add that in. Thank you for sharing. I sure needed the creativity and inspiration 🤗💫🪄
Hello Michelle, how're you doing...
Really nice and tasty . Thank you so much! 🙂 appreciate it!
Thank you 💯!!!
Cream of wheat 🌾 is great for calcium and iron too. Oatmeal tho with some organic berries and walnuts-chia seeds are my go to breakfast
this man is a treasure
Thank you so much! 💚💚💚
I agree, I'm learning so much from him. And his recipes are so good!
Perfect breakfast for me. Thank you for sharing. ❤
My pleasure 😊
Hello grace, how're you doing today..
This is definitely one to try. Thank you.
You’re welcome 😊
Hello Diane, how're you doing...
Berry Bowl.the healiest breakfast
I'm 5"11 around 165 lb, switched to nutritarian in hope of improving performance and maintaining longevity.
Already after only a few weeks i can feel how non-micro nutrient dense foods impact my stamina and energy immediately.
Really inspired me to live a long athletic life with vitality!
I feel bad for you
@@angeluceta5688 bad for me why?
The problem I have with oats, is that its extremely processed, it was a crop that was for horses, and in the old days, when people were starving, they started eating oats, and never stopped. The medical field did studies on oatmeal and the studies show it did well compared to white bread, white bread. Anything compared to white bread will come on top, so the study was not exactly a honest evolution on oatmeal. I went and found a doctor that talked about oatmeal and studies. I was surprises because most doctors tell you to eat oatmeal. I don't believe there is enough information for us to eat a grain that was made for animals.
I will say that this doctor I am very impressed with and have all his books, but I do wish he would look into oatmeal more for us common people. He is the best person to do this and I will keep following his videos.
These examples of what to eat, how to cook, what kinds of meals are nutritious are very helpful to me. I never cooked much in my life, so this is all new to me, and especially more vegetable plant oriented foods. I can grill or fry a steak, but I am amazingly ignorant when it comes to stuff like this. I never know what all is OK to eat, so I tend to throw everything into a meal and eat too much - even though it is good food. People like me need examples like this, and a system. Even shopping for groceries - what to get, how long it will last, is very confusing for me. Thanks for videos like this.
Wow! I never thought about that quick way to make nut milk with my nutribullet. I am fasting for 3 days then going to try this nutritarian diet.
For my breakfast, I use almond milk, as I’m allergic to soy. And in addition to the nuts, seeds and berries, I add vegan protein powder. Sometimes I skip lunch and just have my dinner salad and steamed organic veggies.
Thank you Dr Fuhrman!
Welcome!
I tried very low carb and I’ve been exhausted. I used to be at my healthiest weight always between 115-120 at the most. I ate organic oatmeal, fruits and vegetables. This low carb diet is being rejected by my body and I feel like I don’t have energy to exercise. I just have never liked lots of meat and ate fats, such as cheese sparingly. When I quit smoking I ate lots of bad carbs like crackers and junk to get over the cravings and that’s how I gained 20 lbs. I loss 10 lbs with intermittent fasting and the low carb, but I can’t continue. I feel I would have lost the weight by eating healthfully and exercising. Glad I found you! All the healthy food I enjoyed all my life like oatmeal and fruits & veggies are restricted on the low carb/keto diet. But, instinctively I have felt it’s wrong.
If I can commit to this lifestyle at a 90% rate I will be very happy. I've been eating this way today and have thoroughly enjoyed myself. I've had spinach and banana smoothie. Then another smoothie of mixed Berrys, banana, some almond butter, and a bit of cacao and black beans! . Meal in evening has been temphe, sautéed with spinach, corgette, garlic, and onions. With a salad of celery and corn. Dressing was balsamic vinigar and then made an oil free hummus which is delicious.
I love my medley of berries for breakfast every morning, and I feel fantastic with lots of energy.
oatmeal (6 table spoons) aronia, plant milk almonds flax seeds chia seeds, raisons and prunes.
concoction is microwaved 1.5 mins
enjoy with a dash of tumeric.
Hi Dr. Fuhrman! ❤❤❤❤
So well done - 🙏🎶💚🎵🐸
omg, more of these... do lunch and dinner
You saved my life Doc! Thank you! ETL+GBOMBS=weight loss, health, life and love!
thanks for this channel amazing
Thank you for sharing this information! When is the best time for having breakfast, lunch, and dinner? When do you have breakfast, lunch, and dinner? Do you exercise before breakfast? If so, how many minutes?
I would appreciate your answer.
Kind regards,
Anna
Great video! Thanks Dr. Fuhrman for your book "Eat to Live" and your video content! :DK
That's looks delish but was a bit confusing when you got to the liquids. No worries, I'll replay it.
I eat a cup of oats every morning, a couple tablespoons aren’t enough for this hombre!
Thanks for sharing Dr Foreman. Love your G-BOMBS nutritarian diet. Wish you could help me with my recent lab results. My WBC count dropped to 2.6 after starting a plant-based diet. My doctor has me scheduled for a hematologist. I think you said a WBC count occurs on this diet.
I have low WBC as well. My doctor figures it has to do with my general low inflammation score (CRT). 🤷🏻♀️
More plant based recipes ☺️ thanks for sharing, much love from Singapore 💕
since switching to frozen blueberries a few months back, i've saved so much money, and actually enjoy the taste of them over non-frozen blueberries! great to know they hold the same (if not more) nutritional value too!
That's hard to believe. Frozen berries have no texture.
@@justgivemethetruth put them into a cup, let them thaw for an hour, and pour over your oats, you'll have a great tasty time! 🙂
It’s the wild blueberries he is using frozen. The reason for non organic is…the farm burns the fields for wild blueberries end of season as they return so very robust. Anthony Williams explains this many many years ago. They are from Canada! A lot more nutritious than cultivated blueberries 😊. You can purchase juice as well from Wynman
Freezing causes ice crystals that can damage nutrients. However, every food item seems to have something wrong that isn't optimal.
I wish you were my GP Dr Fuhrman.
Lean and healthy
Hello Brenda, how're you doing today???
Great video, love the very easy breakfast bowl. I usually eat non dairy Jogurt with some hempseed and some fruit.
Just curious why can frozen blueberries be non organic? Does that count for all frozen berries or fruit? That they can be non organic.
Thanks for the video
Any answer?
I would suggest you use the term "liquid" instead of fluid. Fluid sounds like lighter fluid, or some kind of chemistry or physics experiment. ;-) So many good points in every video, thanks.
This breakfast already exceeds my weekly food budget, just about, and I have ten minutes to make my lunch and make and eat my breakfast before I have to get out the door and catch a bus.
This looks delicious, Dr Fuhrman. Is the recipe online somewhere? Thank you for being a warrior for health ❤
Hello Cheryl, how're you doing!!!
@@bjornmaxson7243 hi! Doing well, thanks. You?
@@cherylatkins7600 oh good to hear that you're doing well, I'm ok...if I'ma may ask where I this world are you located??
@@bjornmaxson7243
you seem to be trolling people here? why?
Have you tried a new paper based meat from Wendy's? It's a real hamburger made from paper. Not cheap fake paper pulp either. Made from 100% virgin Oregon pine tree. It's delicious and it tastes like real meat.
Dr. Fuhrman, does this hold true that any frozen fruit does not have to be organic? Or does this apply only to frozen berries? Thank you for all the information you provide!
Awesome video. I have a question: can CAD patients who are on blood pressure, blood thinner & statin pill have all of the seeds mentioned? If not all, which of these can thru have? TIA..
Thank you for this! This is awesome for me, because I have to travel so far in the mornings for my commute. I can just grab the bowl that I made overnight, that is so full of nutrition for me to start my day! 🙂 Question: Can I make these more than one day in advance? Like if I was meal-prepping, can I make 5 servings of this on Sunday for all week, and not lose any nutrition as the food waits for the day I will take it to work?
This is sooooo helpful!! Thank you!! I am going to tweak mine! I have been using too much oats and not enough berries. Question, do you need to soak the almonds overnight before blending them to milk?
Yes you can but no need.
Thank you so much for sharing this breakfast idea. Please make more videos along this line. I am a bit confused on the liquid that you made. Three cups of water, date and vanilla. But is it 1/4 cup each of almonds and hemp, to make 1/2 cup? Or 1/2 cup each to make 1 full cup? Thanks in advance and thank you for being a role model for so many of us.
I, too, am not clear about the three servings of nut milk that Dr. F made. Since he actually showed pouring 1/4 c + 1/4 c nuts = 1/2 cup of nuts, I think that's correct despite referring to it later as one cup of nuts. He probably just misspoke. It's a big difference tho... Still I like the idea of making your own milk for oatmeal, so I'll try it this way. It's simple to add more ground nuts while still blending. I'm hungry... ;)
Thank you for your help I brought your book eat to live it is very helpful. Can I use millet milk for this breakfast?
Yes you can! Any plant-based milk will do!
Dr. Fuhrman, could you please do a video addressing those of us who do intermittent fasting? I eat 2 meals per day within a 6-hour window. I find it hard sometimes to eat enough calories and to get my #of raw, #of cooked and enough beans because I get full so fast at each meal. Thank you sweet man! ❤️
"To thine own self be true..." William Shakespeare 🎉🎉
great idea but took forever to watch the video to get the recipe figured out
Dr Fuhrman: Could you explain your thoughts on phytic acid, as I see you are using uncooked/unsoaked oats. Thanks.
I like with quinoa it is delicious 😋 breakfast
It really is!
What is a good sub for nut & sunflower allergy & home made milk? Can I do the same with hemp and pumpkin seeds?
You should try the primal diet , it’s the best diet if you want to eat like how our ancestors ate so is perfect for our biology. The way we’ve thrived for millions of years is what we are best suited for .
Please what about black rice and arsenic?
Dr. Fuhrman, what if you don't like berries? And do you grind your own Flax seeds?
Why are your portions from carbohydrates sauces such as grains and tubers so small ( in the nutritarian diet)
Dr Fuhrman, thank you so much! Great info and inspiration... 2 questions... If Chia seed is not ground but soaked, is the body able to extract nutrients from it? ( for example, I understand that flax seed needs to be ground... ) Also... about the frozen berries... i have been hesitant to use, as I cant afford organic, and thought that they were too heavily sprayed... Are you saying that the majority of the chemicals are added before sale andnot while growling and that frozen conventional berries don't have these/too many chemicals added? Thank you in advance for your time...
Why doesn't he reply?
@@vegnurse8173 I don't know, I suppose too busy...
Thoughts on millet instead of organic oats?
Is it okay for proper digestion to mix fruit with nuts and seeds for breakfast in one meal?
Did not know about frozen berries less in pesticides I use only organic frozen ..
That’s a bloat bomb for me. If I ate grains, nuts, and fruit together my stomach would blow up like a balloon.
Dr. Fuhrman, is it ok to eat steel cut oats soaked in a bit of coffee for only 5 min? (Basically uncooked)
Thanks dr. Fuhrman I have a question: is soy healthy for men as well as woman I heard otherwise when we lived in NY.
Don't like cold breakfast, will try and heat this up and see if it is still good.
microwave the oats in a bowl for 2 minutes (stirring after each minute) and its perfect! (i use almond milk and some water)
@@willb2568 I will do that! Thanks for mentioning that
Question. Does the seeds for breakfast provide enough EPA/DHA for the day?
I know you don't care too much about carbs, but this is a fairly low carb breakfast, probably about 25g. I would probably cut down on the berries to reduce the spike in blood sugar, and have this for lunch.
I don't even eat oats anymore, so that's perfect.
🎉 NICE 🎉 ; YOUR GOOD
Could you give us a typical dinner recipe?
Or even make a video like this❤️
Thanks you for your input ! you are the most symphathic 😀
Will do!
I eat WAY more than 2 tablespoons of oats.
That's the amount of oats I'm showing just for this recipe. It's okay to have more grains. Really the goal is to make sure you are enjoying those protein rich seeds!
Me too lol. More like 1/2 a cup for me.
I eat 4 tbsp (1/4 cup) of Scottish oats. A little goes a long way.
I pour 1 cup of boiling water to 1/2 cup of oats, 1 tbls hemp, 1 tbls chia, 1 tbls peanut butter, diced apples with cinnamon, and blueberries. 🤯 luv it.
No more rice???
Yum. Do you ever add bananas? If I eat warm porridge I like bananas with it.