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Breakfast Mush



Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


2 ¼ cups water
½ cup soy milk
cup brown rice
¼ cup cornmeal
¼ cup bran
½ cup rolled oats
cup buckwheat groats
1 teaspoon molasses
2 tablespoons honey
1 teaspoon ginger
1 ¼ teaspoons cinnamon
teaspoon sea salt
2 tablespoons soy protein concentrate
1 teaspoon vanilla extract
½ cup blueberries
1 x maple syrup


In a medium-sized sauce pan: Overnight: soak rice in sea salted water.

Morning: Bring same water to a boil.

Add corn meal, oats, bran, molasses, honey, ginger, cinnamon.

Reduce heat and simmer covered for 10 minutes; then add buckwheat, soy milk and protein powder.

Return to a easy boil and cook uncovered over medium heat, stirring regularly, for 5 to 10 more minutes or until desired consistancy.

Remove from heat, transfer to a large bowl and stir in vanilla and berries.

Top with maple syrup if you have a sweet tooth.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 926g (32.7 oz)
Amount per Serving
Calories 76512% of calories from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 382mg 16%
Total Carbohydrate 52g 52%
Dietary Fiber 22g 88%
Sugars g
Protein 46g
Vitamin A 13% Vitamin C 14%
Calcium 30% Iron 49%
* based on a 2,000 calorie diet How is this calculated?


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