Millet gruel

In this video Domenika from explains what ingredients you need for your basic breakfast and how a warm millet porridge with roasted almonds and raisins is prepared. Start your day basically!

This video is part of the series - "1x1 of Basen fasting" - the perfect way to start a healthy diet change.


Basen fasting (base-forming nutrition) for 2 persons

70 g (100 g) of millet

50 g of dried fruit

1 pinch of cinnamon or vanilla

150 g (250 g) of fresh fruit

1 tablespoon raisins

1 tablespoon roasted almond flakes


Millet is a collective term for about 12 different types of spelt grains. They are all part of the family of sweet grasses, like spelt or wheat. Millet is divided into two main groups: sorghum millet, which is characterized by its big seeds, and hog millet, with its small seeds. Millet is said to come from the North of China. It is said to have been cultivated for 7,000 years. In many parts of Asia and Africa, where the most millet is harvested worldwide, it is a basic food. In Germany, until the medieval times, millet was food for the poor, because they had a surplus. In the 17th century it was replaced by potatoes, corn and wheat. Over time, millet became less and less popular. Today, millet is a cult. Even countries like Germany or Austria grow it.

Millet is not only for vegans. It contains plenty of important ingredients such as magnesium, iron, B vitamins as well as secondary phytochemicals like beta carotene or flavonoids. Millet is a gluten free grain. Besides the good digestibility millet has more benefits: millet protects the intestinal mucosa, reduces the blood glucose level and prevents cancer. Since millet is basic, it detoxifies the body. Thanks to the large amount of minerals and amino acids, millet helps losing weight. Furthermore, it is effective against vascular diseases, listlessness and colds. Due to the silicon, millet is a remedy for hair loss and cracked nails and ensures a firm and smooth skin.

Basically, millet should be stored cool and protected from light. You should seal the pack after use, because the shelf life of millet is not as long due to its fat content. Millet can be prepared in many ways. You can add it into salads or use it as filling or side dish. Since millet becomes a trend, more and more recipes are created. But notice: do not eat millet raw. There are protein damaging enzymes, which are, however, harmless when they are cooked or roasted.

Dried fruit

In particular well-known fruits such as raisins or apples have been basic foods for many centuries. Fruit have already been dried in former Mesopotamia 5,000 years ago. It was the aim to preserve fruit or bad times. In particular dates, which have been available in large quantities, were dried. The process became popular when people realized that fruit does not spoil in the sun but become sweeter and edible for a longer time. Later, dried fruit came across Greece to Italy. Besides dried figs and grapes, raisins were very popular in ancient Rome. Later, fruits like plums, apricots and peaches came from China across Greece to Europe.

Fruits can be dried in both ways, half-dried and full-dried. The residual strength is between 3 and 30 percent, depending on the degree of dryness. Due to this low residual strength, fruits are protected against germs and fungal attack. By drying fruits, the sugar level rises. As a result, they become a longer shelf life. Furthermore, they become sweeter due to their increasing aroma level. Ripe fruits are slowly dried at low temperatures. As a rule, this takes place with special dehydrating devices or by baking them. However, there are some other methods such as drying them on a loft, in the sun, or even freeze-drying. Good dried fruit is fleshy and has a soft surface. However, man-made druid fruit is often pesticide-treated in order to preserve the colour and as prevention against pests. Sulphur is part of nails and hairs. However, allergy suffers shouldn’t eat too much.

Dried fruit contains important vitamins, in particular B vitamins. Furthermore, there are plenty of minerals such as calcium or magnesium in it. Dried fruit contains fibres and secondary plant compounds as flavonoids and antioxidants. Dried fruit boosts the intestinal tract. As a result, it is a remedy for digestive disorders. By eating enough dried fruit, bones and teeth are straightened. Thus, osteoporosis can be prevented. Thanks to the potassium, the acid-base-balance is balanced. Moreover, dried fruit strengths the immune system, so that diseases can be prevented.

Dried fruit is great as a snack as well as a side dish. It is an important ingredient for fruit cake and for sweets. Dishes with meat or salads can be refined with dried fruits as well. In particular there is one great advantage for baking: fruit sugar can be used as alternative to sugar. In the region around Arabia dates with couscous are very popular. Dried fruit which is not softened and inlaid in alcohol is a delicacy. Often, dried fruit is fertilized with water steam after drying it, in order so make it softer.


Cinnamon is one of the oldest spices of the world. People claim, that cinnamon have already been used in Central Asia 4,000 years ago. From there, it came from Syria and Egypt along the trade routes to Europe, more precisely to Greece and Italy. There, cinnamon stood for luxury and wealth. In medieval Europa people still had to pay a lot, because intermediaries wanted to make a profit. In this time, cinnamon was still a symbol for power. The Arabs had a monopoly for spices. They were the only one with trade connections to Asian countries. After the discovery of India, the Portuguese and Dutch kept the prices high. Only in the 19th century, ordinary people were able to afford cinnamon, too.

What is cinnamon? Cinnamon is the bark of the cinnamon tree. The branches are cut, and the inner bark is removed and dried. That cinnamon stick is made. The Ceylon cinnamon, which is also known as “real cinnamon”, comes from Sri Lanka. Cinnamon is also cultivated in countries like Indonesia, China, Vietnam, Madagascar and Brazil.

Cinnamon contains plenty of effective ethereal oils. These are mainly in the bark. With about 75 percent, cinnamic aldehyde is a predominating ingredient of cinnamon. Thanks to cinnamic aldehyde and eugenol, cinnamon has its personal fragrance. Furthermore, cinnamon contains plenty of antioxidants. Cinnamon reduces the blood sugar level, is a remedy for diabetes and prevents heart diseases as well as digestion problems. Cassia cinnamon, which is also known as “China cinnamon”, contains coumarin. It was claimed for a long time, that coumarin was dangerous for liver and kidney, however, only pre-harmed people are affected.

In particular in West Europe at Christmas time cinnamon is very popular. Cinnamon is used for cookies, baked apples and mulled wine. The rest of the year, cinnamon is usually used for desserts, rice pudding, crêpes and muesli.

Thanks to its ethereal oils, you can easily test if grounded cinnamon is still good. If the smell is spicy and aromatic, you can use it. It is the same with the taste: if the cinnamon tastes spicy and aromatic, it is still good. Rightly stored, grounded cinnamon keeps being aromatic. Cinnamon sticks can be used for up to three years.


Vanilla belongs to the family of tropical and subtropical orchids. The well-known spice is made of the pods of the vanilla orchid. The vanilla comes originally from Mexico and Central America. The Spanish conquerors brought it to Europe. The Spanish had a monopoly for decades. Only the rich were able to afford it. Only after Mexico became independent, vanilla came to other countries of Europe. From Europe, vanilla was cultivated in countries outside Europe. In many countries, the plant had to be synthetically pollinated, because they were no natural pollinators. Today, leading producers of vanilla are Madagascar and Indonesia. Other producers are countries like China, Mexico and Papua New Guinea.

The usage of vanilla varies between the countries of origin. In Germany, the popular Bourbon vanilla comes from Africa due to its intensive aroma. In the USA, the sweet and soft Mexican vanilla is very popular. Due to its floral fragrance, vanilla from Tahiti is often used in cosmetic industry, however, Indonesian vanilla with its woody and smoky fragrance is rather used for parfums. Regardless of the origin, vanilla should always be flexible and leathery. However, you should be able to distinguish real vanilla from man-made vanilla, because the ingredients are very different. However, bourbon vanilla does not distinguish from the normal, real vanilla. It was named after its island of origin Réunion, which was called Bourbon.

Real vanilla contains ethereal oils and alkaloids. It is a natural remedy for stress and insomnia. Moreover, vanilla is said to have an anti-inflammatory and antimicrobial effect, in particular, against skin diseases and neurodermatitis. Thanks to its cell protective effect, real vanilla is said to prevent cancer. Real vanilla boosts the hormone serotonin and is said to have an aphrodisiac effect due to the vanillin. Moreover, it can help against sickness during pregnancy. It is clamed, that real vanilla improves the ability to think and even helps against Alzheimer’s.

The surface of real vanilla is oily and wet. Basically, vanilla pods should be stored cool, airtight and protected against light. Dried vanilla pods can become wet again by dipping them into warm water. As long as vanilla pods are not cut-off, they can be stored for long.

You can prepare vanilla in many ways. In order to benefit from all nutrients, we recommend using real vanilla. Cut along the vanilla pod and you can scratch out the pulp. Thanks to the vanillin, vanilla has a very aromatic taste. Vanilla is very popular in order to refine sweet dishes or cocoa. Probably vanilla ice cream as well as vanilla pudding are most popular. Besides desserts, you can refine savoury dishes with vanilla. Of course, you can add it to your muesli as well.


Grapes have already been dried in ancient times. Today, countries like the USA (California), Turkey, Iran, South Africa and Australia are the leading nations in production of raisins. There are originally from Armenia, where grapes were buried in order to produce raisins. When raisins came from Middle East across Greece to Italy, they were immediately established as basic food. Later, they were given to successful athletes. “Raisins” is used as general meaning for dried grapes. Depending on grape variety and origin you differentiate between sultanas, currants, grapes and grape-raisins.

Sultanas are seedless, with a thin peel, gold-yellow to red-brown and very aromatic. As a rule, the ripe grapes are dipped in a potassium carbonate mixture in order to roughen the peel. In this way, the grapes become dry faster, a longer shelf life is ensured and moreover they keep their colour. Today, the majority of raisins is sold unbleached and without any preservatives. 95 percent of the imported raisins are sultanas. These are mainly supplied from Turkey, the USA, Iran, South Africa, Afghanistan and Argentina.

Currants are seedless, with a thin peel, with a dark-brown to black colour and a sweet-and-sour aromatic taste. During the process, they are not sulphurized. They are named after the Greek town Korinth. Greece is also leading producer of currants. Other suppliers are India, South Africa, Australia, and the USA.

Grapes are also seedless. As they get dryed in the sun they get their blue colour. During the process, they are not sulphurized. Main suppliers for grapes are the USA, Turkey, South Africa and Chile.

Grape-raisins have seeds and a fleshy consistency. Spain produces Malaga grape-raisins, which are made of muscadine grapes. They are known as speciality. However, Californian grape-raisins are sold without the seed.

Raisins have a fructose content of 64 percent. Thus, they are a good alternative to ordinary sugar. Moreover, raisins contain mineral and fibres as well as B vitamins. They are a good remedy for constipation and anaemia and supply the body with power.

Raisins are a popular sweet snack. They are often used for baked goods like raisin buns. However, they are used for salads as well. In Arabic countries they are added to couscous. Moreover, you can refine the most desserts with raisins. They are also consistent with cereals or porridge.


Almonds come originally from Near East and Central Asia. From there they came to the Mediterranean area, which is a great growing area today. With a good 50 percent the USA (California) is the World leading nation in production. Far behind are countries like Spain, Iran, Morocco, Italy, China and Tunisia. After the green drupe opened, you can see the kernel. Behind the hard shell you can find the seed, which is covered by a brown peel.

There are “sweet almonds” and “bitter almonds”.

As a rule, bitter almonds are delivered without shell. Exporting nations are countries like Morocco, Iran and Spain. The bitter almond contains the bitter substance amygdalin, which splits up in dextrose, bitter almond oil and toxic hydrocyanic acid, in combination with water and emulsin. Tip: the hydrocyanic acid volatilizes when cooking or baking. The unique taste of the bitter almond oil maintains.

Sweet almonds with shell are imported in small quantities from the USA, Spain and Portugal. In most cases, you can find them in nut mixtures. The top seller is almond kernels (peeled). These are imported in swarms from the USA and Spain to Germany. Almonds contain about 53 percent of fat and 34 percent of high-quality protein. Thus, they are one of the most high-fibre nuts. Furthermore, they contain vitamin B and E as well as magnesium. As a result, almonds can help to reduce the cholesterol level and ensure a healthy intestinal flora. You can keep almond kernels at cold temperatures up to one year.

Raw, roasted, salted, sugared. There are many ways to enjoy almonds. You can find them in baked good and confectionery such as marzipan and nougat, however, they are used to produce cosmetic products such as almond oil or soup as well.

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