About a year ago, I read a few books of the German doctor Max Otto Bruker. This was after I realized that my consumption of refined sugars (especially in the evenings… in the form of chocolates etc) made me feel wobbly, lethargic and tired the next day. Apart from that, it messed with my appetite: I would only have appetite for breakfast at lunchtime, another snack in the afternoon, some dinner and then again still be sort of hungry later in the evening and stuff myself with sweet stuff. It was a vicious cycle.

Bruker (1909-2001) recommends a diet high in whole foods. Nothing new, but I needed this eye-opener. He considers most of today’s civilization diseases (like diabetes and arthritis) as diet-related illnesses, caused by malnutrition from vitamin-deprived and sugar-loaded or white flour based foods, too much meat and other animal proteins.
He looked at the whole foods diet as the original diet that was created for man. This includes whole grain cereals (preferably freshly ground), fruits, vegetables, salad and unprocessed nuts and seeds. One third of a daily diet should be raw since these foods contain more vitamins, minerals and trace elements than the processed counterparts. Refined sugar and flours should be totally avoided.

Since I read those books, I managed to cut out most of refined sugars and flours from my diet and moved towards natural foods, fresh or as little processed as possible. I still like my chocolates though, but I have cut them down by quite a bit (on most days……).

Changing my breakfast routines was one of the easiest parts. This recipe is loosely based on Bruker’s recommendation of eating lots of raw foods. The millet, oat and spelt flakes (being bought in the shops as they are) have surely been treated somehow to make them last longer. But it will still be better than some white bread (refined flour) with margarine (hydrogenated fats) and jam (refined sugar).

And with regards to the FIVE A DAY portions of fruit or vegetables: this breakfast has at least two!!!


(Print Recipe)

1 tablespoon raw millet or quinoa
1 tablespoon jumbo oat flakes
1 tablespoon spelt or barley flakes
3-4 tablespoons water
1 banana
1/2 peach (or other fruit of the season)
1/2 apple
1 tablespoon of yogurt or cream (optional)
1 teaspoon sesame seeds

Put millet, oat flakes and spelt flakes in a bowl and add the water so that they are just covered. Soak the grains for at least half an hour (better one hour), to soften them. All water should be absorbed. The millet/quinoa takes longest to soften. If you don’t have the time, leave them and use more flakes instead.

Chop the banana and the peach. Drain any excess water from the grains. Combine grains and chopped fruit in a breakfast bowl. Add grated apples on top. Garnish with yogurt or cream and sprinkle with sesame seeds.

Gesund durch richtiges Essen.   Unsere Nahrung unser Schicksal


  1. I’ll try to buy spelt or barley flakes to try this breakfast. But can I soak the grain overnight? I don’t like waiting 1h in the morning before eating my breakfast.

  2. Overnight soaking works well too. I’d leave soaking them in the fridge though.

  3. Oat, barley or whatever flakes are dead, processed food and to be avoided. They lost their vitality in the processing. Yoghurt contains animal protein so is to be avoided. cream, and butter for that matter, great, they are basically fats, unsaturated fats, very important for proper digestion, the amount of protein they contain is insignificant.
    If you grind the grains, oats or buckwheat, and add a little water they can be eaten immediately as they are soft grains.
    Further, it is better to eat 80% raw and a hot meal in the evening.
    All the processed food you eat is seen by your body to be garbage and the repair functions are stopped and the garbage dealt with first………….
    Plus to deal with refined sugar your body needs vit.B and when there is not enough it is leached from your bones to do the job!
    Happy eating…….. Barry.

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