Healthy Breakfast Recipes + 5 Superfood Powder Blends


A bowl of oatmeal with appealing toppings is ready to be eaten

Many of us experience busy mornings, juggling personal preparations with the needs of our children and other responsibilities. But it’s important to make time for breakfast, to give your body something substantial to solidly start your day. By making blends ahead of time, you can quickly and easily nourish yourself with either a hearty oatmeal blend or a lighter chia blend, topped with nuts. You

can also mix and match my “power powder” herbal blends according to your seasonal needs and individual constitution. Have fun, create something delicious in bulk, and store it in a big jar to easily and quickly satisfy your daily breakfast needs! 

How to Meal prep healthy breakfasts in Bulk

I usually make 2-4 quarts of Oatmeal Blend at a time, with 2 quarts of Chia Blend, and 2 quarts of a nut mix of choice. Half-gallon glass jars are perfect storage containers. I create a new blend for my family every 1-3 months, depending on consumption level. I label the baseline ingredients on each jar for convenient re-blending, when I simply check the label, pull listed ingredients off the shelf, consider what I’d like to add or subtract, then modify as I go along. 

 
Frequency

Oatmeal Blend suits long active days where I’m working or playing hard. Having a pre-blended breakfast mix makes grab-and-go breakfasts for overnight backpacking excursions convenient, too. I enjoy Chia Blend on lower energy, quiet or sedentary days when I need less “oomph” to power me until lunch. I sometimes soak a nut mix with the Oatmeal Blend, or top the soaked Chia Blend with one. 

A jar of dried oatmeal ingredients is ready to be blended


Other Notes

While traveling, or when taking breakfast with me to work, I mix Oatmeal Blend directly into my thermos, and voila! Hot breakfast on the move. Alternatively, I pop Chia Blend into my thermos if I’m adding warm nut milk. 

Just a few choice dried fruits brighten the flavor with natural sweetness. Fresh fruit also makes a nice topping during the spring and summer seasons, although washing and chopping fresh fruit adds a few minutes of prep time.  

A teaspoon of raw local honey or maple syrup feels decadent and tastes dreamy. I indulge most days. 

The dried ingredients below are roughly listed in parts. Modify, experiment, and enjoy!

 

Oatmeal Blend

Ingredients in Parts

  • 15 parts organic rolled oats (quick or regular, depending on preference)
  • 1 part organic chia seeds
  • 1 part organic nuts and seeds (sunflower, pumpkin, cashew, etc)
  • 1 part flaked or shredded organic coconut
  • 1/2 part organic goji (lycii) berries or other dried berries
  • 2 1/2 parts organic herbal powders (see video below)

To Make 1/2 Gallon Oatmeal Blend

Directions

  1. Fill a half-gallon clean, dry glass jar 1/2 full of rolled oats. 
  2. Add one layer at a time: oat tops, chia seeds, coconut, nuts and seeds, berries, and powders. 
  3. Cap with an airtight lid and shake jar to combine ingredients.
  4. Top it off with more rolled oats, and shake again. (That will add up to about 3/4 of the jar of oatmeal, total.)
  5. Label with name, date, and ingredients.
  6. Store in airtight glass jar out of direct sunlight. 

Oatmeal Blend pouring from a half-gallon jar.

How to Make Oatmeal

  1. Pour 1/4-1/2 cup of oatmeal blend made with quick oats into breakfast bowl. If using regular oats, plan to make the night before (see pro tips).
  2. Add boiling water to cover oatmeal blend.
  3. Mix with 1 tsp. honey or maple syrup if desired. 
  4. Let sit for 5 minutes. Enjoy! 

Pro Tips

  • Use quick or instant oatmeal for on-the-go mornings. 
  • If you enjoy preparing breakfast the night before, you can use rolled oats, soak them overnight, then lightly reheat in the morning. 
  • Optional: If soaking regular oats overnight, consider using equal parts oatmeal blend and a nut and seed mix.

 

Chia Pudding Blend

Ingredients in Parts

To Make 1/2 Gallon Chia Blend

Directions

  1. Fill a half-gallon clean, dry glass jar 1/2 full of chia seeds. 
  2. Add one layer at a time: unsalted nuts, coconut, seeds, cacao nibs, dried fruit, and herbal powders
  3. Cap with an airtight lid and shake jar to combine ingredients.
  4. If there is more space in your jar, top it off with more rolled oats, and shake again.
  5. Label with name, date, and ingredients.
  6. Store in airtight glass jar out of direct sunlight.

Chia pudding in a jar

How to Make Chia Pudding

  1. Pour 1/4 cup chia blend into breakfast bowl.
  2. Cover with warmed water and/or nut milk and mix. Optional: Stir in honey or maple syrup to taste.
  3. Let sit for 5 minutes.
  4. Optional: Top with 1/4 cup nut and seed mix of choice.

Superfood Herbal "Power Powder" Blends

My base powders include cacao for flavor and nourishment, protein for satiation and strength, and cinnamon and ginger (a pinch) for their delicious warming and moving properties. Here are some other ideas for modifying these recipes with herbal powders and spices. 
 

I hope these recipes and ideas spur a gentle revolution in your kitchen. May these three jars of breakfast goodies encourage regular nourishing breakfasts, encourage healthy morning bowel movements, and provide a stable foundation from which to start your day and thrive. Have fun getting creative in the kitchen with herbs and spices. May your blends come together in easy and elegant ways. Enjoy the journey. 

 

Looking for other nourishing breakfast ideas?

Check Out These Recipes for Microbiome Support

 

You may also enjoy: 

Healthy Breakfast Recipes Pinterest pin for Mountain Rose Herbs.

 


Topics: Culinary, Recipes, Herbalism

Jiling Lin- Guest Writer

Written by Jiling Lin- Guest Writer on January 10, 2023

Jiling Lin is a Licensed Acupuncturist (LAc), herbalist, and artist. Her integrative medical practice in Ventura, CA and holistic workshops, retreats, and writings empower thriving health and environmental stewardship in our bodies, communities, and world. Interweaving nature, art, movement and ritual, Jiling’s classes range from seasonal wellness to immersive Five Elements retreats. “Tea Talks” podcast host on Herbal Radio and writer for various publications, Jiling is also an avid traveler, multidisciplinary artist, and wilderness adventurer. Find Jiling backpacking the Sespe, surfing at C-Street, and on JilingLin.com, Substack @Jiling, Instagram @LinJiling, and Facebook @JilingLAc. Join her newsletter and Substack for adventure-notes, book updates, and seasonal beauty!


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Healthy Breakfast Recipes + 5 Superfood Powder Blends


A bowl of oatmeal with appealing toppings is ready to be eaten

Many of us experience busy mornings, juggling personal preparations with the needs of our children and other responsibilities. But it’s important to make time for breakfast, to give your body something substantial to solidly start your day. By making blends ahead of time, you can quickly and easily nourish yourself with either a hearty oatmeal blend or a lighter chia blend, topped with nuts. You

can also mix and match my “power powder” herbal blends according to your seasonal needs and individual constitution. Have fun, create something delicious in bulk, and store it in a big jar to easily and quickly satisfy your daily breakfast needs! 

How to Meal prep healthy breakfasts in Bulk

I usually make 2-4 quarts of Oatmeal Blend at a time, with 2 quarts of Chia Blend, and 2 quarts of a nut mix of choice. Half-gallon glass jars are perfect storage containers. I create a new blend for my family every 1-3 months, depending on consumption level. I label the baseline ingredients on each jar for convenient re-blending, when I simply check the label, pull listed ingredients off the shelf, consider what I’d like to add or subtract, then modify as I go along. 

 
Frequency

Oatmeal Blend suits long active days where I’m working or playing hard. Having a pre-blended breakfast mix makes grab-and-go breakfasts for overnight backpacking excursions convenient, too. I enjoy Chia Blend on lower energy, quiet or sedentary days when I need less “oomph” to power me until lunch. I sometimes soak a nut mix with the Oatmeal Blend, or top the soaked Chia Blend with one. 

A jar of dried oatmeal ingredients is ready to be blended


Other Notes

While traveling, or when taking breakfast with me to work, I mix Oatmeal Blend directly into my thermos, and voila! Hot breakfast on the move. Alternatively, I pop Chia Blend into my thermos if I’m adding warm nut milk. 

Just a few choice dried fruits brighten the flavor with natural sweetness. Fresh fruit also makes a nice topping during the spring and summer seasons, although washing and chopping fresh fruit adds a few minutes of prep time.  

A teaspoon of raw local honey or maple syrup feels decadent and tastes dreamy. I indulge most days. 

The dried ingredients below are roughly listed in parts. Modify, experiment, and enjoy!

 

Oatmeal Blend

Ingredients in Parts

  • 15 parts organic rolled oats (quick or regular, depending on preference)
  • 1 part organic chia seeds
  • 1 part organic nuts and seeds (sunflower, pumpkin, cashew, etc)
  • 1 part flaked or shredded organic coconut
  • 1/2 part organic goji (lycii) berries or other dried berries
  • 2 1/2 parts organic herbal powders (see video below)

To Make 1/2 Gallon Oatmeal Blend

Directions

  1. Fill a half-gallon clean, dry glass jar 1/2 full of rolled oats. 
  2. Add one layer at a time: oat tops, chia seeds, coconut, nuts and seeds, berries, and powders. 
  3. Cap with an airtight lid and shake jar to combine ingredients.
  4. Top it off with more rolled oats, and shake again. (That will add up to about 3/4 of the jar of oatmeal, total.)
  5. Label with name, date, and ingredients.
  6. Store in airtight glass jar out of direct sunlight. 

Oatmeal Blend pouring from a half-gallon jar.

How to Make Oatmeal

  1. Pour 1/4-1/2 cup of oatmeal blend made with quick oats into breakfast bowl. If using regular oats, plan to make the night before (see pro tips).
  2. Add boiling water to cover oatmeal blend.
  3. Mix with 1 tsp. honey or maple syrup if desired. 
  4. Let sit for 5 minutes. Enjoy! 

Pro Tips

  • Use quick or instant oatmeal for on-the-go mornings. 
  • If you enjoy preparing breakfast the night before, you can use rolled oats, soak them overnight, then lightly reheat in the morning. 
  • Optional: If soaking regular oats overnight, consider using equal parts oatmeal blend and a nut and seed mix.

 

Chia Pudding Blend

Ingredients in Parts

To Make 1/2 Gallon Chia Blend

Directions

  1. Fill a half-gallon clean, dry glass jar 1/2 full of chia seeds. 
  2. Add one layer at a time: unsalted nuts, coconut, seeds, cacao nibs, dried fruit, and herbal powders
  3. Cap with an airtight lid and shake jar to combine ingredients.
  4. If there is more space in your jar, top it off with more rolled oats, and shake again.
  5. Label with name, date, and ingredients.
  6. Store in airtight glass jar out of direct sunlight.

Chia pudding in a jar

How to Make Chia Pudding

  1. Pour 1/4 cup chia blend into breakfast bowl.
  2. Cover with warmed water and/or nut milk and mix. Optional: Stir in honey or maple syrup to taste.
  3. Let sit for 5 minutes.
  4. Optional: Top with 1/4 cup nut and seed mix of choice.

Superfood Herbal "Power Powder" Blends

My base powders include cacao for flavor and nourishment, protein for satiation and strength, and cinnamon and ginger (a pinch) for their delicious warming and moving properties. Here are some other ideas for modifying these recipes with herbal powders and spices. 
 

I hope these recipes and ideas spur a gentle revolution in your kitchen. May these three jars of breakfast goodies encourage regular nourishing breakfasts, encourage healthy morning bowel movements, and provide a stable foundation from which to start your day and thrive. Have fun getting creative in the kitchen with herbs and spices. May your blends come together in easy and elegant ways. Enjoy the journey. 

 

Looking for other nourishing breakfast ideas?

Check Out These Recipes for Microbiome Support

 

You may also enjoy: 

Healthy Breakfast Recipes Pinterest pin for Mountain Rose Herbs.

 


Topics: Culinary, Recipes, Herbalism

Jiling Lin- Guest Writer

Written by Jiling Lin- Guest Writer on January 10, 2023

Jiling Lin is a Licensed Acupuncturist (LAc), herbalist, and artist. Her integrative medical practice in Ventura, CA and holistic workshops, retreats, and writings empower thriving health and environmental stewardship in our bodies, communities, and world. Interweaving nature, art, movement and ritual, Jiling’s classes range from seasonal wellness to immersive Five Elements retreats. “Tea Talks” podcast host on Herbal Radio and writer for various publications, Jiling is also an avid traveler, multidisciplinary artist, and wilderness adventurer. Find Jiling backpacking the Sespe, surfing at C-Street, and on JilingLin.com, Substack @Jiling, Instagram @LinJiling, and Facebook @JilingLAc. Join her newsletter and Substack for adventure-notes, book updates, and seasonal beauty!