BASE PREPARATION (phase 1)
The components below present an example of how the ME-Porridge base is prepared in the evening
to support consistency and practicality.
1. PRIMARY INGREDIENT
OATS (organic steel-cut - 75 g)
2. FLAKES (mix for weekly rotation – 25 g)
Mix-1: Millet (40%), Spelt (40%), Bulgur (20%).
Mix-2: Amaranth (50%), Buckwheat Groats (30%), Brown Rice (20%).
Mix-3: Quinoa (50%), Brown Teff (30%), Barley (20%).
Plus, Oat Bran & Atlantic Wakame, Dulse, Bladderwrack mix (added to all 3 sets / 20% of the total mix – 15% plus 5%).
3. NUTS (crushed – 70%) & SEEDS 1a+1b (30%) (mixed - 25 G)
Nuts: Walnut (25%), Almond (raw, skin on - 20%), Hazelnut (15%), Pine Nut (15%), Pecan (10%), Coconut (shredded - 10%), Brazil Nut (5%).
Seeds-1a: Pumpkin (20%), Hemp (15%), Sunflower (15%), Black Sesame (10%), Brown Linseed (10%), Golden Linseed (5%), Poppy (5%).
Seeds-1b: Sacha Inchi (10%), Lotus - cracked (10%).
Seed 2: Chia (Whole type – 1 tbsp. added to the final bowl separately).
4. CULINARY SPICE POWDERS
Cinnamon, Turmeric, Ginger (mixed to use 1 tbsp.).
5. FERMENTED & FUNCTIONAL POWDERS
Açai (1 tbs.).
Psyllium Husk (4,000 mg), Nattokinase (2,000 FU),
Spirulina & Chlorella (500 mg+500 mg), Moringa (500 mg).
6. METABOLIC SUPPORT
Fenugreek (3,200 mg).
7. FOUNDATIONAL & CELLULAR HEALTH
Tremella Mushroom (1 tbsp.).
Boswellia Serrata (2,000 mg), Marine Phytoplankton (1,600 mg),
Meriva Curcumin Phytosome (1,000 mg). K2 (MK-7 - 100 mcg). Resveratrol (600 mg), Boron (3 mg),
Glucosamine & Chondroitin Sulphate with MSM (1,720 mg) - (1 Micro-encapsulated Formula),
Lutein (10 mg) & Meso-zeaxanthin (10 mg) with Zeaxanthin (2 mg) - (1 Micro-encapsulated Formula).
8. SUPPORTIVE CONSTITUENTS (Mental & Physical)
Creapure Creatine Monohydrate (product-scoop – 5 g).
Whey (product-scoop – 25 g).
Taurine (product-scoop – 2 g).
Colostrum (Bovine) (product-scoop – 2 g).
9. MYCOLOGICAL IMMUNE FUNCTION
Turkey Tail Mushroom (1 ml liquid – ½ Pipette).
10. NATURAL MINERAL
Pinch of Himalayan Salt (5-7 pieces).
11. LIQUID-A
1. Plant-based milk: Oat, Almond, Soy, Coconut (unsweetened, enough to cover the ingredients, alternatives rotated weekly by personal choice).
2. Scent extract: Rose, Almond, Orange, Vanilla (a few drops - rotated by choice).
BOTONICAL PHYTONUTRIENT POWDERS
Sea Buckthorn Berry (1 tbsp.), Pumpkin Seed Protein (1 tbsp.), Citrus Peel (Orange - 1 tbsp.),
Ground Black Cumin Seeds (Nigella) (¼ tbsp.), Vanilla Powder (¼ tbsp.), Rosemary Leaf (¼ tbsp.),
Ceylon Clove (¼ tbsp.).
Only within the firts & last ME-porridge of the week.
Practical Consideration & Break Time!
Practical Consideration:
Red lentils can be added by 5% to the Nuts & Seeds mix for their benefits and practical usage (may also boil 10 tabs. for 10 min. & add 2 tbsp. daily).
Break time:
All of the above is mixed in a bowl and remains in the refrigerator with a lid on from approx. 20:00 until the breakfast time.
Morning tab introduces the final toppings.