What’s For Breakfast?

(Excerpts from Hooked on Raw by Rhio) 

Hearty Buckwheat Porridge

  • 1/4-1/2 cup hulled raw buckwheat (see Glossary)
  • 10-15 almonds, soaked overnight
  • 1/4 cup raisins or currants, soaked overnight
  • 1 banana (or 1/2 ripe plantain)
  • 1 small mango (or other fruit, like papaya)
  • 1/2 cup filtered water
  • additional filtered water for soaking
  1. At night, soak 1/4 to 1/2 cup buckwheat in one cup of filtered water. Also soak almonds and raisins separately, using just enough water to cover.
  2. In the morning, strain and rinse the buckwheat well. It will release a mucilaginous liquid, but keep rinsing until the water is clear. Drain and rinse the almonds. Strain the raisins through a colander, reserving the raisin water.
  3. Heat up 1/2 cup filtered water on the stove only to the point where you can still put your finger in, and then turn off the flame. Pour the hot filtered water into the blender, add in the rest of the ingredients and blend to a cream. Thin out with some of the raisin soak water, if necessary.

Serves 1.


  • This recipe can also be made with hulled, sprouted buckwheat, which is the way I prefer, because sprouting increases the nutrient content.
  • Use sprouted quinoa or amaranth instead of buckwheat.

Melon Frappé

  • 1/2 cantaloupe,* honeydew, Persian, muskmelon, Crenshaw or any other melon (or a combination)
  • 1-2 tsp. raw honey (optional)

1) Cut the melon into chunks and put into the blender with honey (not necessary if melon is sweet) and a couple of ice cubes. Blend to a frappé.

Serves 1 or 2.*Try to peel the cantaloupe very close to the skin. There is a green chlorophyll layer just under the skin of most cantaloupes and some other melons. Take advantage of this by including it for optimum nutrition. Save the seeds to make Melon Nectar.

Bircher Muesli

  • 1 cup hulled whole oats, soaked and sprouted (or rolled oats, soaked)
  • 1 apple, grated
  • 1 banana, sliced
  • 1/4 cup raisins, soaked
  • 1/4 cup almonds, soaked
  • 1/4 cup sunflower seeds, soaked
  • 1/2 lemon, juiced
  • 1/2 orange, juiced
  • 1 tbsp. lemon peel, grated (make sure you’re using undyed lemons – organic is best)
  1. If you use whole (hulled) oats, soak 15-20 hours (change the soak water once), then sprout for one day. I prefer these because they are more natural. If you use rolled oats, soak overnight (or at least 1 hour). Soak in filtered water, just to cover, and the oats will absorb the water. (Rolled oats have been through two heat processes; first they are steamed and then they are flattened by rollers. The rollers build up heat in the process.)
  2. Soak raisins, almonds and sunflower seeds overnight in separate little bowls, using filtered water, just enough to cover.
  3. In the morning, drain the water out of the almonds and sunflower seeds, and rinse. Chop the almonds a little. The water you drain from the raisins can be used for drinking or in other recipes.
  4. Mix the oats, apple, banana, raisins, almonds and sunflower seeds in a bowl. Pour in the lemon and orange juices, add grated lemon rind and mix well.

Serves 2 or 3 . . . or 1 hungry person!

VARIATION: Instead of the apples and citrus, use papaya or mango and fresh pineapple juice.(This recipe did not make it into my book, Hooked on Raw, because of space limitations)