Quick, Delicious, Highly Nutritious
For 1 Serving
Ingredients (all organic):
- ½ banana mashed and oxidized
- juice of ½ fresh lemon
- 2 tbsp rapeseed oil
- 2 level tbsp of a mixture of sesame seeds and flax seeds, crushed (50% of each)
- 1 level tbsp of a ground mixture of 3 seeds or nuts, either sunflower seeds, pumpkin seeds, almonds, walnuts, macadamia nuts or hazelnuts
- optional: 1 tbsp of Goji berries, and 2 tbsp of oat flakes
- ½ apple, cut into small pieces, and 3 other seasonal fruit
Green Tip: Shop at a farmers’ market, support your small local organic farmer !
Preparation:
- In a bowl, mash the banana with a fork until smooth.
- Add the lemon juice. Add the rapeseed oil.
- Add the crushed seeds/nuts. Use a small electric coffee grinder to crush seeds/nuts in advance, then store in a cool dry place in an airtight container. Flax seeds however are best eaten ‘fresh ground’.
- Add the oat flakes (optional).
- Cut the fruit into small pieces.
- Mix all together.
- Decorate with Goji berries (optional).
Enjoy after your morning Sun Salutations (Surya Namaskara)!
Why I Like this Breakfast Recipe?
It’s easy and quick, healthy and nutritious!
My favourite fruit in the winter or spring are kiwis, apples, mangos, bananas, oranges or mandarins (see picture). They provide plenty of vitamins (e.g. C, A, B1, B2, B6, and E) and are also a good source of minerals that the body needs: magnesium (muscles), calcium (bones), iron (blood), zinc (immune system), and potassium (heart, digestive system, blood sugar levels).
In the summer, I switch to nectarines, peaches, apricots, raspberries, blueberries or blackberries. In the autumn, I add figs and plums.
What’s more, the lemon juice acts as an antioxidant (vitamin C) capable of neutralizing potentially damaging free radicals that are responsible for aging and tissue damage. And the rapeseed oil is very low in saturated fat (the ‘bad’ fat) and high in monounsaturated fats (the ‘good’ fat). It is said to lower the bad cholesterol levels and increase the good cholesterol levels. Rapeseed oil is also a good source of the powerful antioxidant vitamin E. And the nuts and seeds are said to promote cardiovascular, digestive, bone and adrenaline health. They also help you feeling full for a longer period of time due to their low glycemic index.
IMPORTANT: FOOD ALLERGIES! While nuts and seeds hold many valuable health benefits, they can cause potentially severe complications in people with allergies. So if allergies are an issue for you, be careful. If you want to make this recipe consult your doctor or nutritionist first. And always check your food product labels to make sure they don’t contain anything you’re allergic to.