I have been in a breakfast groove for the last two months, enjoying a recipe given by Yogi Bhajan about 30 years ago. The ingredients are simple… an apple, a bell pepper, a banana, sesame seeds, and raw almonds. It has been my favorite fall-through-early-winter morning meal almost every year since then.
Why do I love this? Let me count the ways!
- First of all, it’s delicious!
- Second, it’s easy to make. If you keep a jar of raw almonds soaking in water in the fridge, half the prep is done. All you need is a food processor (ideal) or a blender. Be sure you are using raw almonds (for more info about truly raw almonds and why to soak and peel them, click here and read the second half of the post),
- And, third of all, it’s good for you! This tasty combo is a great source of fiber (19 g) and is also packed with important minerals and vitamins. For instance, the recipe below contains approximately 1200 mg of potassium, 190% of the recommended daily allowance of Vitamin C, and is rich with calcium, magnesium, manganese, and other minerals. Sesame seeds are also high in lignans, which help to lower cholesterol.
On top of all that, i feel so good eating it. My body is happy and thrives on a bowlful in the morning, along with a cup of steaming Yogi Tea.
For one serving, I recommend using either small fruit (i.e., a small banana, a small apple, and a small bell pepper) or half of large size. You will find the portion that works for you.
One morning, when I had forgotten to soak my almonds the night before, I tossed some hemp and chia seeds in the mix instead. I liked that so much, I still add a teaspoon or so (of either or both). Here are some variations to try:
- Add up to a tablespoon of shelled hemp seeds and/or chia seeds, for a few extra grams of protein and omega-3 essential fatty acids (EFAs). They are also high in important minerals and nutrients, such as Vitamin E, phosphorus, magnesium and zinc.
- And/or add 1-2 tablespoons of flax seed oil (I also add this for the omega-3 EFAs).
Keep in mind that while the fats and nutrients in these nuts and seeds are good for you, you don’t want too much of a good thing! They are also very high in calories. Keep your seeds to under 2 tablespoons a serving.
Contrary to popular belief, women need fat!! We seem to have no problem manufacturing plenty of problematic fat out of carbs. The EFAs are called “essential” because they are so helpful for good health and because our bodies cannot manufacture them from carbs or other foods we eat. We must actually eat the foods that contain these oils. For vegans and vegetarians, eating digestible forms of certain seeds, nuts, and their oils is the best source. Flaxseed, hemp seed, and chia seed are among the best options. Be sure to include the right kind of fat in your diet. Healthy fats keep our skin beautiful, Omega-3 EFAs also help you to lose weight, and those Omega-rich oils also help keep your cholesterol in a healthy range and help prevent heart disease.
This breakfast gives me a great start to my busy day. I hope you learn to love it as much as I do!
Oh, and by the way, it’s not just for women. Guys, it’s good for you too.
A Yogini’s Breakfast (aka Fountain of Youth)
A Recipe by Yogi Bhajan
Yield: 1 serving
8-10 whole raw almonds soaked overnight in a cup of water
1 small banana (or 1/2 large banana)
1 small apple (or 1/2 large apple)
1 small green bell pepper (or 1/2 large bell pepper)
1 tablespoon sesame seeds (unhulled if you can find) or raw sesame butter/tahini
As you prep each ingredient, add it to your food processor bowl or blender jar:
Peel almonds (do not put them in hot water first).
Peel banana and cut into chunks.
Scrape off the inside white part of the banana peel with a spoon and add.
Wash and core your apple and cut into quarters (you may include the core in if you wish).
Wash bell pepper and cut into chunks, seeds and all.
Add sesame seeds or butter/tahini to all the ingredients in the bowl. Process about 20 seconds, then scrape down the sides and process a little more. I prefer it as a coarse puree. It’s ready!
(NOTE: If you are using a blender you will probably have to add a small amount of water to facilitate blending. Also, stop blender every few seconds and push ingredients down. Use as little water as possible.)
Serve yourself a bowl of this yummy combo and enjoy for breakfast or simple meal. Sometimes I add a piece of toast, and always I enjoy it in the morning with a lovely cup of homemade Yogi Tea.