BSB 121     J. Morris Hicks     (11-8-17) 
444 Oatmeal. 4Leaf. 4 Minutes. 4 Bucks.

My first "444" BSB got high marks last week, prompting me to do a few more--beginning with breakfast. As I said before: 

Many people think that "Whole Food Plant Based" (WFPB) eating is too much work, too much time and too much money. Not true.

For Example. This super healthy "444" oatmeal and fruit meal can be ready in 4 minutes, delivers 300 to 600 whole-plant calories to start your day and will keep you going until lunch. The only calories in this meal that are not whole plants are from the non-dairy "milk." AND it saves you money. At about $4, it costs less than a coffee and muffin at Starbucks.

 Oatmeal with pear, grapefruit, plum, banana & granola

Bonus.  This meal delivers more fiber than most Americans get in an entire day. And it contains just the right amount of complex carbohydrates, protein and fat. Yes, even fruit contains some of all three.

Step 1. Keep the non-perishable ingredients on hand at all times. My favorites: Old-Fashioned Oats, Unsweetened almond "milk" and some granola to sprinkle on top.

Step 2. Always keep some fresh fruit on hand. I prefer seasonal fruit for three reasons: better for you, better for the environment and saves you money. For some fruits (like grapefruit or pineapple), I slice in advance and keep in a zip-lock bag in the fridge.

Fresh Fruit for My Oatmeal

Step 3. Put dry oatmeal in a bowl, add a mixture of non-dairy milk and/or water. Let the oats soak while adding the fruit. 

Step 4. Slice the fruit, spread the pieces over the oats and sprinkle a little granola on top. By not* cooking the oats, this meal is ready-to-eat in 4 minutes or less. 

The Bottom Line. Most people eat the same thing for breakfast every day. By starting your morning with a routine "444" meal,  you will be well on your way toward the vibrant health and trim body that the  4Leaf way of eating can help you achieve.

*After learning about cold oatmeal from Dr. Esselstyn at his farm, I quickly found that I greatly prefer it over the hot, mushy, sticky kind.

What about lunch and dinner? We covered those meals in BSB 120:

444. 4Leaf. 4 Minutes. 4 Bucks.

Looking for Opportunities to Speak. Since 2016, my research and writing has been focused primarily on the sustainability of our ecosystem, our civilization and our future as as a species. With an emphasis on food choices, I call it the "most important topic in the history of humanity." 

After all, what could possibly be more important to humans than the survival of our species?

The current title of my standard presentation:

Food. Health. Planet. Our Future as a Species.

Upcoming Talks: Upstate New York: Buffalo, Canandaigua and Rochester in November, Fort Myers, FL ( VegFest), in January and at the in Honolulu and Maui in April. To view all 64 slides in my latest presentation,  click here

To schedule a presentation at a venue near you, please contact me at

Be well,  J. Morris (Jim) Hicks

Promoting health, hope and harmony on planet Earth

Moonglow J. Morris Hicks

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J. Morris (Jim) Hicks, CEO, 4Leaf Global, LLC

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