“If I don’t drink milk, what do I have for breakfast?” This is the key question at my cooking classes. The answer is easy. The best way to give  your body energy in the morning is to have complex carbohydrates and avoid the glycemic index roller coaster.

How to avoid the sugar rush? Include the following in your porridge!

FIBRE (parsley, celery …)
ACID TASTE (acid apple, citrus fruits, berries …)
PROTEIN (tempeh, tofu, buckwheat, seeds, nuts, eggs …)
FAT (oilseeds, tahini, nut butter …)

Grain morning porridge is a widespread practice in the Far East. Sadly, this is changing with the introduction of modern western diets, though!

QUANTITY 2 or 3 bowls | PREPARATION: 2 min. | COOKING: 1 hour or more | DIFFICULTY: easy


  • 1 cup brown rice
  • 6 or 7 cups of water
  • 1 piece of kombu seaweed,
  • 1 umeboshi or 1 pinch of unrefined whole sea salt.


  1. Soak the rice for at least 5 hours or overnight.
  2. Discard soaking water.
  3. Rinse the rice well (3 times), place a piece of kombu seaweed in the bottom of the pot, put the rice, add the water, bring to the boil for 5 minutes on high flame. Then put the lid on, wait for the pressure to go up (if using a pressure cooker), then lower the flame to the minimum, place a flame deflector underneath the pot and and cook at least 1 hour.
  4. When the time is up, put the fire out, let the pressure go down slowly (if cooked in a pressure cooker).
  5. Season with sesame seeds (toasted and ground), 1 umeboshi plum or a few drops of tamari for salty taste.
  6. For sweet taste you can cook with sweet vegetables (onion, pumpkin, sweet potato, cut into small pieces or with some dried fruit (raisins, dried apricots…), a cinnamon stick and a lemon peel.
  7. If you need more sweet taste, choose organic rice syrup or maple syrup, always use sparsely.

Note that if you don´t use a pressure cooker you should add more water, up to 8 o 9 cups of water per 1 of rice. Cooking time is also a factor: the longer, the more water will evaporate.