Rip’s Big Bowl

This has been my mainstay breakfast for more than twenty years. I never get sick of it and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand.
This was also a favorite recipe for most of the E2 Pilot Study participants. As a seven-year old daughter of one of the E2 participants said, “I look forward to waking up in the morning just so I can have my Rip’s Bowl.”
Let your appetite be your guide as to the size of your bowl.

  • Prep Time 15 min.
  • Total Time 15min
  • Serves 1


1/4 cup raw old-fashioned oats

 1/4 cup Grape Nuts or Ezekiel brand equivalent

 1/4 cup bite-size shredded wheat

 1/4 cup Uncle Sam cereal

 1 tablespoon ground flaxseed meal

 2 tablespoons raisins

 2 tablespoons walnuts

 1 banana, sliced

 1 kiwi, sliced

 Segments of one grapefruit and juice

 ¾ cup milk substitute of choice


Toss all ingredients except the grapefruit and milk substitute into a bowl.

After cutting grapefruit in half, use a small, sharp knife to remove the segments. Add segments to the top of the bowl and squeeze in the juice.

 Top the bowl with milk substitute.


In a pinch, simply add water (the fruits blend with the water and give it a sweet taste)

  • Kimberly
    Posted at 11:46h, 17 October

    I was scared to try this – Grapefruit AND its juice in a bowl of cereal – especially mixed with the milk?? I decided to go for it, and WOW! I can’t eat kiwi, so I used raspberries instead, and used unsweetened vanilla almond milk. DELICIOUS!

  • Joe Eats Vegs
    Posted at 00:09h, 20 October

    Hey All – just a thought. If you are on statins you want to skip the grapefruit part. It’s delish without! Thanks Rip!

  • Jen
    Posted at 13:22h, 28 October

    Didn’t have ALL the ingredients but, used the Shredded Wheat and Uncle Sam Cereal with Strawberries and Almond milk (unsweetened) and a banana. What a change from Over Sweetened Cereals. This is my first meal of this type, can’t wait to try more.

  • Leaf
    Posted at 17:37h, 15 November

    What are grape nuts, what is shredded wheat and what is Uncle Sam cereal?

    • Cocotree
      Posted at 22:31h, 21 November

      Just google it, they are cereals that you can get at most grocery stores.

      • Carolyn Bruce
        Posted at 00:57h, 07 March

        Most grocery stores in the US … not in Australia, and probably not in most other countries either. That’s why it’s so frustrating trying to follow these recipes when you can’t get the ingredients!

    • Karl Hungus
      Posted at 19:52h, 08 December

      Grape nuts is a venereal disease.

      • John
        Posted at 10:30h, 28 April

        Men, nobody is talking about disease.

  • Susan Walsh
    Posted at 11:07h, 25 November

    What is Uncle Sam cereal? And where can a Canadian get it.

    • Sharon
      Posted at 09:02h, 01 January

      Sorry Im new- love your question,but can’t find where to read answers?

    • Lori
      Posted at 11:34h, 05 January

      I know you can get it from Amazon.

    • Beachgrammy53
      Posted at 17:48h, 12 March

      WalMart is the only store that sells it around here. It’s a Wheatberry flakes and flaxseed cereal.

    • Annleasa
      Posted at 10:02h, 12 November

      Whole foods

  • Jaque
    Posted at 23:40h, 10 December

    Is there a way to do this gluten free ?

  • Carlos
    Posted at 20:53h, 13 December

    is this safe for 8 year old kids? thx.

    • dsafsd
      Posted at 21:10h, 08 February

      No. If an 8 year old eats this, they will explode. You need to be at least 9 years old to attempt eating this cereal.

    • ShrimpCaptain
      Posted at 06:50h, 04 March

      This is such a ludicrous question that at first I kept re-reading it, thinking I somehow wasn’t getting the joke. It’s REAL FOOD, people! Any real food is safe for kids of any age! (Unless a specific person has an allergy to a specific ingredient, of course.) Sheesh! ( I thought the first sarcastic reply about 9-year-olds was simply hilarious!)

      • howiehandles
        Posted at 12:11h, 13 May

        Glad the best you could do is add an insult.

    • Annleasa
      Posted at 10:00h, 12 November

      Is Captain Crunch safe for kid? How about Boo Berry. Yes, this lifestyle is safe for any and everyone.

    • Carlos
      Posted at 12:54h, 12 November

      You’re all right, crazy stupid question. Maybe I should’ve been more specific. Maybe you don’t have kids, for sure you don’t have kids with food allergies & asthmatic. Next time I’ll be more specific. Meanwhile, get laid more often my bitches!! 🙂

  • Kathy
    Posted at 17:28h, 30 December

    Delicious and Filling!

  • Jolanda
    Posted at 00:43h, 06 January

    Makkelijk te maken en erg lekker. In plaats van rozijnen heb ik een gedroogde dadel in stukjes er bij gedaan.

    • sannie
      Posted at 11:27h, 26 March

      hi Jolanda,

      Hoe heb je de verschillende onderdelen kunnen vinden in NL? Havermout lukt me nog, maar de andere cereal kan ik niet vinden…

  • leslie
    Posted at 22:41h, 07 January

    Grape Nuts calorie to sodium ratio, 210:270, makes it inappropriate for the diet. Tofu’s fat content also disqualifies it. Why are the included in the diet?

    • Alan
      Posted at 19:02h, 21 March

      I must have missed something. I did not see Tofu in the recipe. Also you seem to be making a mountain out of a molehill.

  • Lynnboo
    Posted at 13:46h, 14 January

    The simple answer is that this recipe provides a foundation meal for my busy life. Some days I eat it in the AM and some days I eat it in the PM. I substitute oranges for the grapefruit which I loathe. I put it all in a reused plastic take-away container with a plastic bottle of cashew milk, and I stay full for hours afterward. The genius in this recipe is the use of a TBSP of ground flaxseed, as it works as a kind of thickening agent. The overall product is yummy and I know I’m keeping my cholesterol down and my belly trim (nothing like a bloated belly to ruin the line of a fabulous dress), eating it. Sigh…I wish everything in life was this easy! Thanks Rip!!

  • Naoma
    Posted at 18:00h, 09 February

    Can you use other cereals and fruits

  • Beachgrammy53
    Posted at 17:46h, 12 March

    I love this cereal! I wish I could find an accurate source that shows the nutrition. I have to count ALL my calories 🙁

    • Annleasa
      Posted at 09:55h, 12 November

      If you eat according to Rip’s suggestion, you won’t need to count calories. I’m 62 and eating the plan and weight is coming off and I’m satisfied. The medical community isn’t really knowledgeable in nutrition. Watch Forks Over Knives. You will meet Rip’s father. He’s amazing

  • The Vegan Junction
    Posted at 16:06h, 20 March

    I love the simplicity of an oatmeal/whole grain cereal and fruit bowl. Just throw it all in. Quick and easy, yet super satisfying!

  • Fireweed431
    Posted at 11:00h, 15 April

    I was pleasantly surprised by how much I like this combination! I was worried it wouldn’t be sweet enough, but with raspberries, strawberries and bananas on top it was delicious!

  • the40yroldvirgin
    Posted at 10:59h, 22 May

    hell yeah, this weekend I start the 28 day journey I’m excited!

  • Debbie
    Posted at 09:28h, 14 June

    I make this in a huge container ahead of time. I eat it atleast 5 days a week. Always a sliced banana & then alternate between blueberries & raspberries. Top with homemade almond milk. Delicious!!

  • Chele Belle
    Posted at 08:59h, 06 July

    I love this for breakfast… Almost too much!! Here’s my dilemma… What is the best milk substitute?! I saw on one of the cooking episodes Silk Purealmond, but I can’t find it anywhere!

    • Debbie
      Posted at 10:56h, 07 July

      I make homemade almond milk. Soak 1 cup raw almonds overnight then rinse. Add the almonds plus 3 cups water to blender. Blend well. Drain the mixture through a milk nut bag. You have 3 cups of almond milk. You can then use what is left in the bag as flour. Store in freezer. The milk is only fresh for 3 days.

      • Chele Belle
        Posted at 12:27h, 08 July

        Thank you, I had decided to do this already, but I’m frugal and didn’t want to throw any away!! Lmbo so thank you for an idea for the pulp. Do I dry it out, then freeze?

        • Debbie
          Posted at 13:57h, 08 July

          I put mine right in the freezer & it came out just fine. We used it to make cookie balls

    • reforestsuburbia
      Posted at 12:09h, 13 August

      oat milk is amazing, its easy to make your own!

  • Raggedybritches
    Posted at 22:49h, 11 August

    I don’t have the time to mix this cereal up every morning so one evening each month I mix a 16 oz box of Exekiel cereal, a 10 oz box of Uncle SAMs Cereal, and 8 cups of dry oatmeal in a large bowl then put 1/2 cup of the cereal mix into 30 baggies. I then add four or five mini whole wheat biscuits, 2 tablespoons each of raisins and walnuts, and the ground flaxseed meal. Then I just grab one of the baggies out and pour it into a bowl then add fruit and unsweetened coconut milk to it. (I don’t like soy milk, and have an allergy to almonds though other kinds of nuts don’t bother me.)

    The reason I add the flaxseed to the baggies instead of mixing it in with the cereal is because it it is finer and it all ends up on the bottom of the large bowl.

  • Cathy Hilliard Hoover
    Posted at 09:06h, 03 September

    I bought some pint Mason jars and I mix up a week’s worth (dry ingredients except for flax seed which I keep in the freezer) of this. So each morning all I have to do is dump a jar in a bowl, add banana and almond or cashew milk and enjoy. I don’t use kiwi or grapefruit. I add a handful of sliced almonds. This is so much easier than measuring it all out every day.

  • Rese Hull
    Posted at 18:13h, 27 September

    I just discovered this site via Whole Foods Website. I am intrigued because it is pretty much all natural. I have to avoid all MSG, “natural flavoring” and any other preservatives. I have been looking for an all natural milk substitute. I cannot find one without additives and due to a glutamate sensitivity, I have to watch for seaweed derivatives in most milk and milk substitute products. Water is an ok suggestion, but I’d like the benefit of the protein in the milk as my doc wants me on a high protein diet. (Trying to lose weight and get rid of a nonstop migraine.) Any suggestions here?

  • Kaye
    Posted at 05:51h, 02 November

    A word of caution: a person can be infected with tapeworms by eating raw oats. Oats are also a favorite of mice who inhabit areas where oats are grown and processed, and mice can and do carry tapeworms. It is always best to cook grains.

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