Think of this list as a working plan for mixing and matching ingredients in a saucepan of hot cereal – see the recipe on Page 1D – or for topping a steaming bowl.

Ingredient: Rolled barley flakes

Amount: Substitute 1/2 cup for an equal amount of spelt flakes or rolled wheat flakes

How to use: Add along with the other grains and meals

Ingredient: Dry sweetening agents: brown sugar, muscovado sugar, evaporated cane juice sugar

Amount: 1/4 to 1/3 cup for the entire recipe

How to use: Add to water and salt before boiling

Ingredient: Liquid sweetening agents: maple syrup, agave nectar

Amount: 1/4 to 1/3 cup for the entire recipe

How to use: Add to water and salt before boiling

Ingredient: Raw or roasted cashews, raw walnuts, raw almonds, raw pistachios

Amount: 1 tablespoon per serving

How to use: Sprinkle over cooked hot cereal

Ingredient: Small dried fruit: blueberries, cranberries, currants, raisins (golden or dark), cherries (sweet or tart), gooseberries, goji berries; unsweetened coconut flakes

Amount: 1 tablespoon per serving

How to use: Stir into cereal halfway through the cooking time, or sprinkle over cooked hot cereal

Ingredient: Ground spices: cinnamon, nutmeg, ginger, cardamom

Amount: For cinnamon, use 3 teaspoons; for nutmeg and ginger, use 1 teaspoon; for cardamom, use 1/2 teaspoon (all amounts are for the entire recipe)

How to use: Add to water and salt before boiling

Ingredient: Vanilla extract

Amount: 2 to 3 teaspoons for the entire recipe

How to use: Stir into hot cereal just before serving

Ingredient: Whey protein powder

Amount: 1/4 cup for the entire recipe

How to use: Stir into salted boiling water

Ingredient: Finishing liquids: milk, half-and-half, heavy cream, coconut milk

Amount: 1/4 cup per serving (or as desired)

How to use: Heat the liquid, and pour over individual servings of hot cereal