The below chart gives you a quick overview of what can be done with your favourite grains:
1. Soaking
You can prepare your nutritious porridge by just soaking with a few grains:
Oats
Oats are definitely one of my favorites to use for making porridge as it’s ready in no time and has an awesome texture and taste. You can choose between different types of oats for soaked porridge:
Jumbo rolled oats or flakes – whole oats that have been softened with steam and then flattened between rollers to make flakes. You can make a really quick porridge using jumbo oats as they absorb the liquid in no time.
Rolled oats – steel cut oats that have been softened with steam and then rolled to produce flakes. They are smaller than jumbo flakes and cook quicker making a finer, smoother porridge.
Oatmeal – made by using grooved rolls to break up the oats to produce different grades of oatmeal, from coarse oatmeal, to medium or fine oatmeal. Use fine oatmeal for soaking.
Directions
Add hot water and/or plant-based milk to your oats, cover and let sit for 5-10 minutes depending on the oats you’re using. Jumbo rolled oats will be ready in a few minutes whereas oatmeal takes longer.
You could go ahead and blend your soaked oats as well, if you want your porridge to be super creamy.
3. Soaking + Blending + Cooking, Video
I guess this method is unknown to many of you. I first tried blended batters for pancakes, bread, muffins and cakes and then thought why not make porridge as well.
I recommend this method to those who enjoy porridges made of flour for their creaminess. With soaking + blending + cooking you have the same result, but at the same time you get a much healthier porridge, as soaking makes the grains more easily digestible and enhances the absorption of minerals.
The grains that you can use for soaking + blending + cooking:
Raw buckwheat groats, quinoa berries, millet berries, amaranth berries, oat groats, steel cut oats, oatmeal, and barley groats.
Oat and barley groat porridge prepared using this method will not be creamy, but a bit chunky as oat and barley groats are harder than other grains in this list.
Directions
Soak grains according to the soaking chart below, then rinse and drain.
Throw soaked grains into blender with some plant-based milk and/or water and blend into homogenous batter.
Cook the batter for about 5 minutes and add liquid if necessary. The amount of liquid entirely depends on the desired consistency. Remember, you can always add some more, but can’t take away! Check the chart below for tips.
Go ahead and also try soaking + cooking + blending. In this case it is easier to use immerse blender in the same pot after you have cooked your grains. I personally prefer blending + cooking because the preparation time is much shorter.
In this video I make creamy millet amaranth porridge using soaking + blending + cooking method.
4. Soaking + Cooking
This method applies to whole groats and berries: raw buckwheat groats, quinoa berries, millet berries, amaranth berries, barley groats, oat groats, kamut berries, and whole grain rice.
Your can also soak + cook various types of oats (steel cut, rolled, meal), if you like your porridge warm rather than cold.
Directions
Soak grains according to the soaking chart below, then rinse and drain.
Cook in water and/or plant-based milk according to the chart below.
Just measure, add liquid and cook without any soaking or blending:
Porridge flakes
There are porridge flakes of all grains you can imagine – buckwheat, millet, quinoa, kamut, amaranth, oats, rice, spelt, rye, barley, multi-grain, wheat.
Just choose whole grain and possibly organic porridge flakes and prepare them according to the instructions on the package.
Steel cut oats, rolled oats, bran and oatmeal
Follow the instructions on package.
Oatmeal takes longer to cook and usually has a much thicker texture compared to rolled oats.
Semolina and flours
Semolina is basically a coarse grind of a grain or corn, i.e. barley semolina, corn semolina, wheat semolina, spelt semolina, rye semolina, and buckwheat semolina.
Tips:
Follow the instructions on the package in terms of semolina and water ratio as well as cooking time and add some more liquid if you’d like it more moist.
Flour porridges usually cook for 10 minutes whereas semolina takes about 20 minutes. For me also 10 minutes active cooking + 10 minutes resting (covered) works very well.
Use a whisk when pouring semolina or flour into boiling water to avoid any lumps.
I also use the following trick when making flour porridges – I put flour in a glass and gradually add water to get a pourable homogeneous batter and then add the batter to boiling water while whisking. I find it much easier than messing with dry flour.
Note:
Always choose whole grain semolina and whole grain flours with coarser grind.
Pre-roasted buckwheat porridge (kasha)
There is no need to soak pre-roasted buckwheat to make porridge.
Directions
For a grit result take 1 part of groats and 1 ¾ parts of water. Should you like it creamier, add liquid.
Rinse and drain pre-roasted groats and boil for 18-20 minutes.
In my opinion pre-roasted buckwheat goes well with vegetables (grated carrot, pumpkin puree) and not with fruits or berries.
Be cautious with millet to use in your nutritious porridge!
If you have a thyroid condition, avoid millet as it has adverse effects on thyroid function.
Here’s the soaking, cooking time and grain/liquid ratio chart I’ve been mentioning above:
Notes for nutritious porridge:
Grain and liquid ratio 1:3 means that you measure one part of dry berries or groats, soak them in water for required time and then cook them with 3 parts of liquid.
The cooking time depends on how old your groats or berries are and how much water they have absorbed while soaking.
The grain and liquid ratio can vary according to your personal taste and liking.
It is recommended to start cooking with water only and add plant-based milk at the end to moist the porridge as grains absorb water better.
Cook without salt and add it only at the end as salt can inhibit water absorption.
Hi Nele, I bought a pack of buckwheat groats thinking it was raw since it didn’t say on the package. My aim was to make your buckwheat bread so I prepared to soak first. Without paying much attention to the smell that came out as I opened the bag I proceeded to soak for up to 8 hrs. After, as I tried rinsing it out, I perceived the same strong smell again and noticed there was no slime! So I took the pack to cross check if it indicated if it was roasted or not! I concluded it was roasted! Now, I’m left with a doubled batch of 425g of soaked Kasha. I don’t know what to do with it. I don’t think you have any recipes for it. Do you know how I can use it so it doesn’t waste? Thanks
Hi! What a bummer ? Anyway, no need to waste it! I’d suggest you boil the groats and either eat as porridge in the morning and/or add to salad bowls or make a stew with onions, garlic and other veggies. You can either use Mediterranean herbs or Indian spices for flavour. I hope this helps!
I care about you… which is exactly why you NEED to hear this. 💛
Stop forcing yourself into a healthy lifestyle you don’t understand or connect with.
Stop chasing perfection or trying to “fix” yourself overnight.
And be honest — deep down, you already know it’s not working.
Now that you’re ready to hear it, here’s what actually works:
👉🏼 Start with clarity. Know why you’re doing this.
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You don’t need to force this. You just need to begin. 💚
Sending you lots of light and love 🌞💚
Nele
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May this reach those who are quietly asking. May it find the hearts who are ready to return to themselves. May it move only where it’s welcome — and may that be enough.
#healthyveganfood #healthyvegan #healthyveganrecipes #healthyeating #wfpbdiet #lowglycemic #lowglycemicdiet #lowglycemicrecipes #lowglycemicload #wholefoodplantbasedlifestyle #wholefoodplantbased #bloodsugarbalance #wholefooddiet
Would you eat a protein bowl like this? 💪🫐 Packed with 6+ uncommon superfoods from my latest post — plus a few bonus favourites I use almost daily!
✨ Wild blueberries: 33% more anthocyanins than regular ones
✨ Ground flaxseeds: Omega-3s + fibre + lignans
✨ Lemon peel powder: Half the vitamin C is in the peel!
✨ Amla juice powder: Antioxidant powerhouse
✨ Chaga mushroom: Immunity booster
✨ Pea + hemp protein: My stable morning fuel
✨ Turmeric + black pepper: 2000x boost in curcumin absorption
✨ Broccoli sprouts, lingonberries, tigernut cubes, and more…
🌱 I even throw in barley grass, activated seeds, and a yogurt swirl for creaminess and balance.
📹 Voiceover walks you through all of it — ingredients, benefits, and a little magic.
This bowl keeps me steady for 4+ hours. It’s nourishing, energising, and deeply satisfying. No blood sugar crashes. No cravings. Just steady grounded energy. 🙌
👇 Let me know — would you try this kind of breakfast bowl?
🫶 Full recipe + uncommon foods guide: link in bio or comment Protein / send DM!
🎥 Watch, save & share if it inspired you!
Sending you lots of light and love 🌞💚
Nele
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Think it’s hard to get 30g of protein on a plant-based diet? Think again.
Whether your goal is stable energy, muscle maintenance, or just feeling nourished throughout the day — you can meet your protein needs with real, whole, plant-based foods.
In this post, I break down the best vegan protein sources by food group — soy foods, legumes, grains, seeds, protein powders, and more — with realistic serving sizes and simple combos that add up to 30g protein per meal.
🌿 No guesswork. Just balanced meals made simple.
✨ Here’s what you’ll find: – Easy-to-use plant-based protein chart – How to combine foods to reach 30g protein – What I use daily (and why) – High-protein meal inspiration
If you’re curious how to build real protein-rich vegan meals without stress… this one’s for you.
🫶 Want breakfast bowls with 25–40g of protein? Comment “Protein” or DM me and I’ll send the guide your way.
📍Save this for reference — and make building balanced plant-based meals a whole lot easier.
Sending you lots of light and love 🌞💚
Nele
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May this reach those who are quietly asking. May it find the hearts who are ready to return to themselves. May it move only where it’s welcome — and may that be enough.
Mindful eating for better digestion: why how you eat matters just as much as what you eat. If your goal is to heal your gut, support your nervous system, or absorb more nutrients from your food — this is for you.
We focus so much on the what — plant-based, anti-inflammatory, low-sugar, gluten-free... But what about the how?
When you’re eating in a stressed or distracted state, your parasympathetic nervous system (aka rest-and-digest) can’t do its job.
💫 No digestive enzymes. 💫 No bile release. 💫 No proper peristalsis or stomach acid. 💫 No deep nourishment.
And here’s the beautiful part:
Just pausing.
Gazing at your plate.
Saying a blessing...
Can signal your body that it’s safe to receive nourishment.
✨ The energetics matter too.
Your body needs safety to digest. Stillness. Presence. A signal that it’s okay to receive.
That’s why I bless my food.
To slow down. To feel grounded. To open my body to nourishment — energetically and physically.
Even your belief in your food’s value can affect absorption. That’s science and soul, working together.
🙏 Curious what I say before eating? Watch the video. Try it today. Feel the shift.
🌱 For more support with mindful eating and gut-friendly living,
➡️ head to the link in bio or
✍️ comment Mindful eating ⬇️
Sending you lots of light and love 🌞💚
Nele
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#mindfuleating #guthealingfoods #parasympatheticnervoussystem #holisticnutrition #plantbasedhealing #digestivehealth #spiritualnutrition #nervoussystemsupport
Would you eat a protein bowl like this? 💪🫐 Packed with 6+ uncommon superfoods from my latest post — plus a few bonus favourites I use almost daily!
✨ Wild blueberries: 33% more anthocyanins than regular ones ✨ Ground flaxseeds: Omega-3s + fibre + lignans ✨ Lemon peel powder: Half the vitamin C is in the peel! ✨ Amla juice powder: Antioxidant powerhouse ✨ Chaga mushroom: Immunity booster ✨ Pea + hemp protein: My stable morning fuel ✨ Turmeric + black pepper: 2000x boost in curcumin absorption ✨ Broccoli sprouts, lingonberries, tigernut cubes, and more…
🌱 I even throw in barley grass, activated seeds, and a yogurt swirl for creaminess and balance.
📹 Voiceover walks you through all of it — ingredients, benefits, and a little magic.
This bowl keeps me steady for 4+ hours. It’s nourishing, energising, and deeply satisfying. No blood sugar crashes. No cravings. Just steady grounded energy. 🙌
👇 Let me know — would you try this kind of breakfast bowl?
🫶 Full recipe + uncommon foods guide: link in bio
🎥 Watch, save & share if it inspired you!
Sending you lots of light and love 🌞💚
Nele
I also welcome you on👧🙋♀️
𝙁𝙖𝙘𝙚𝙗𝙤𝙤𝙠: nutriplanet.health.hub
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Tired of eating the same foods every day? 🌱 Here are 19 nutrient-dense but underrated foods that can level up your plant-based diet — and your health!
From gut-loving tigernuts to immune-boosting amla, ancient grains like sorghum, and protein-packed soybeans, these powerhouse ingredients are worth exploring. 💪
Whether you’re looking to boost your digestion, balance hormones, or diversify your plate with real whole foods, this list has something surprising for everyone. 🌾🥬🍒
Swipe through to discover:
✅ Why they’re so good for you
✅ Easy ways to use them daily
I include at least one food from each group every week — and some, like nutritional yeast, pea protein, goji berries, amla juice powder, and tigernuts, are part of my daily routine!
✨ Your next favourite staple might be hiding in plain sight.
👉 Tap the link in bio or comment SUPERFOODS for the full blog post with benefits, uses, and recipe ideas!
Sending you lots of light and love 🌞💚
Nele
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Ever heard of activated almonds? 🥜 It’s simpler than it sounds — and so worth it. Activated = soaked + dehydrated almonds
💡 Why activate? ✔️ Reduces phytic acid — a compound that binds minerals like calcium, iron, and zinc, impairing absorption ✔️ Improves digestibility ✔️ Enhances flavour — soaked almonds are smoother, richer, and less bitter
Most store-bought almond butters aren’t activated…
And if they are, they can cost 70–134€/kg 😮 I make mine at home using organic raw almonds at just 15,10€/kg — so you can guess why I never go back!
✨ What about equipment? In this video, I’m using my trusty food processor — and yes, it works!
It takes a little patience, but it’s totally doable. Now that I have a Vitamix, it’s even quicker — no pre-grinding required, just creamy almond magic in minutes.
💬 Comment “ALMOND” 📥 DM me 🔗 Or tap the link in bio for the full recipe + step-by-step tutorial
Sending you lots of light and love 🌞💚
Nele
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🫒The uncomfortable truth about olive oil no one’s saying out loud 👀
Olive oil isn’t the golden elixir we’ve been sold. And honestly, it’s time we talked about it.
Everyone’s out here pretending that adding olive oil to everything is the only way to eat “heart-healthy” — but here’s what’s actually happening 👇
Yes, switching from a processed diet to one that includes olive oil can show improvement.
But the newest research shows that eating less oil — or none — on a whole food plant-based diet might support even better health outcomes.
And no — that doesn’t mean going fat-free. You can nourish your body deeply with whole fats: avocados, olives, nuts, seeds — all rich in essential nutrients and fibre, just as nature intended.
I think it’s time we stop giving oil all the credit — and start choosing real, whole nourishment.
✨ Want to learn how to flavour your food without relying on oil?
Comment or DM “DRESSING” and I’ll send you my free Oil-Free Salad Dressing Guide 💌
Reference study:
Krenek AM, Mathews A, Guo J, Courville AB, Pepine CJ, Chung ST, Aggarwal M. Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole-Food Plant-Based Vegan Diet. J Am Heart Assoc. 2024 Aug 6;13(15):e035034. doi: 10.1161/JAHA.124.035034. Epub 2024 Jul 24. PMID: 39045758; PMCID: PMC11964007. Link: https://pubmed.ncbi.nlm.nih.gov/39045758/
Sending you lots of light and love 🌞💚
Nele
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🫒Is olive oil a healing food — or just a healthier upgrade from refined fats?
There’s a lot of hype around olive oil, and while it is a better choice than seed oils, here’s what the science — and lived experience — says: 🌿 It’s not a miracle fix. 🌿 It’s still a refined food. 🌿 And new research shows that less (or none at all) may actually support even better health outcomes.
✨ But this doesn’t mean you need to go fat-free.
Whole plant fats — like avocados, olives, seeds, and nuts — provide everything your body needs, wrapped in fibre, minerals, and natural balance.
Let’s stop giving oil all the credit — and return the spotlight to real, whole nourishment.
💌 Want to learn how to flavour your food without relying on oil?
Comment or DM “DRESSING” and I’ll send you my free Oil-Free Salad Dressing Guide!
Reference study:
Krenek AM, Mathews A, Guo J, Courville AB, Pepine CJ, Chung ST, Aggarwal M. Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole-Food Plant-Based Vegan Diet. J Am Heart Assoc. 2024 Aug 6;13(15):e035034. doi: 10.1161/JAHA.124.035034. Epub 2024 Jul 24. PMID: 39045758; PMCID: PMC11964007. Link: https://pubmed.ncbi.nlm.nih.gov/39045758/
Sending you lots of light and love 🌞💚
Nele
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Learn the secrets of sustained lifestyle change for weight loss, better health and happiness in my new 85-pagePractical Guide to Transitioning to Healthy Whole Food Diet including a full day’s meal plan.
Thank you.. your video’s are amazing!! Thank you so much for sharing your knowledge.
Thank you so much Tiffany! I’m so glad that you find my work helpful!
Hi Nele, I bought a pack of buckwheat groats thinking it was raw since it didn’t say on the package. My aim was to make your buckwheat bread so I prepared to soak first. Without paying much attention to the smell that came out as I opened the bag I proceeded to soak for up to 8 hrs. After, as I tried rinsing it out, I perceived the same strong smell again and noticed there was no slime! So I took the pack to cross check if it indicated if it was roasted or not! I concluded it was roasted! Now, I’m left with a doubled batch of 425g of soaked Kasha. I don’t know what to do with it. I don’t think you have any recipes for it. Do you know how I can use it so it doesn’t waste? Thanks
Hi! What a bummer ? Anyway, no need to waste it! I’d suggest you boil the groats and either eat as porridge in the morning and/or add to salad bowls or make a stew with onions, garlic and other veggies. You can either use Mediterranean herbs or Indian spices for flavour. I hope this helps!
Thanks Nele. How do I cook it without it getting mushy since it’s already soaked ?
Hi! Add very little water so that you basically steam the groats.