We have a new favorite breakfast here in the Bowman household, and it is called "Rip's Big Bowl!" Around here, we just call it "breakfast bowl" but whatever you choose to call it, I think you are gonna like it!
I have been on a quest for an easy and healthful breakfast that all 3 of my girls would enjoy eating. I made these breakfast bowls and THEY ALL 3 LOVED THEM! I couldn't believe it!
I was on Rip's Esselstyn's website browsing through the recipes and found this one. Rip is author of the Engine 2 Diet, a book that tells of how Rip, a Texas firefighter, helped save the life of his fellow firefighters by introducing them to a vegan diet which in turn "lowered their cholesterol and burned away the pounds!" Yep, strong, healthy vegan firefighters! It's a good book. :)
Rip Esselstyn-Firefighter, Professional Tri-athlete
Rips famous father is Dr. Caldwell B. Esselstyn. Jr., who has had dramatic results on reversing and curing heart disease through diet and nutrition.
The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds
My recipe below is a bit different from Rip's original recipe. I eliminated the raisins, walnuts, & grapefruit. I added chia seeds. You can buy chia seeds in the link below, or look for them in the organic section of your local grocery store, or most health food stores have them.
Chia seeds and I are becoming fast friends. Why?
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3's than any other food, even FLAX
~they have 5 GRAMS of fiber PER TABLESPOON!
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
~they are FILLING!
Back to the recipe, what caught my attention was the comment in his book above the recipe.
"This has been my mainstay breakfast for more than twenty years. I never get sick of it and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand. This was also a favorite recipe for most of the E2 Pilot Study participants. As a seven-year-old daughter of one of the participants said, "I look forward to waking up in the morning just so I can have my Rip's Bowl." --Rip
Rip's Big Bowl (my version)
1/4 cup old-fashioned oats
1/4 cup Grape-nuts or Ezekiel brand equivalent
1/4 cup bite-size shredded wheat
1/4 cup Uncle Sam Cereal
1 Tablespoon chia
1/2 banana, sliced
1/2 kiwi, sliced
3/4 cup almond milk (or milk, or soy milk)
Toss all dry ingredients into the bowl. Top with fruit. Add milk.
*Add any fresh or frozen fruit, such as peaches, cherries, mangoes, raspberries, blueberries or red grapes.
I have to admit, when I saw the list of ingredients, I wondered if it was worth buying multiple cereals for one bowl of cereal, but it sure beat having a cupboard full of healthy cereals that the kids would not eat. It is also MUCH better than having a cupboard full of multiple sugar cereals!
I really love how forgiving this recipe is. I make sure I have a base of the 3 cereals, oats and chia seeds, and then I am pretty flexible with the fruit. We have found that our favorite combination of fruit is banana and kiwi. The kiwi gives it such a great, fruity sweetness.
The first time I made this I bought mini frosted shredded wheat. The extra sugar made me cringe, but I so wanted this to be something that the kids loved, so I gave in and I know in the future I can buy the regular kind now that my girls are sold on breakfast bowls.
When I made these bowls in the morning, I just get all the ingredients out and use my hand as a measuring cup. It does not have to be exact and you really can just dump the ingredients in and add your choice of milk. It takes just minutes.
My girls have commented on how long their breakfast bowls keep them full. I am not surprised as they are full of fiber and protein and all kinds of nutrients from the chia and fruit. Give them a try and let me know what you think if you do!!