1 c Whole wheat berries

1 c Whole rye berries

1 c Whole triticale

1 c Whole barley

1 c Brown rice

1 c Buckwheat groats

1 c Millet

1 c Sesame seeds

1 c Flaxseed

1 c Lentils

10 c Oat groats

I mix it up, then cook a pot of it by measuring 2 cups of cereal to 5 cups of water, bringing it to boil, & then letting it sit over night. Then I have a bowlful each morning, heated in the microwave until the cooked cereal is gone and I need to make more. Or you could do the same with a smaller amount, for one serving, say, try 1/4 cup of cereal. It's very chewy and satisfying. And of course lots of whole grains. Sometimes I just use oatmeal instead of oat groats, since they are difficult to find and I like the consistency that oatmeal adds. In the book he has a little paragraph about each grain, explaining what vitamins/minerals it has & what it's good for. Shared by Zoe From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)