Recently I’ve been regularly enjoying what we’ll call “nutmeal” for breakfast. Full credit for the idea goes to Mark’s Daily Apple where you can find the original recipe. The version in today’s post is the result of my own experimentation. I feel it’s simpler, probably less expensive to make, more OMEGA-3 focused and still tastes fantastic.

1 handful of Walnuts
1 handful of Macadamias
3 tablespoons of flax seed
Cinnamon and nutmeg to taste (try a teaspoon or two of each)
2 eggs
1 Banana


  1. Place the Walnuts, Macadamias, flax seed, cinnamon and nutmeg into a food processor or blender and pulse it down until it’s coarse. Put your nut meal into a small pan.
  2. Mash the banana with a spoon and put into the pan with the nut meal.
  3. Crack the two eggs, lightly beat and add to the pan.
  4. Mix the contents of the pan together.
  5. Turn your stovetop on low and continue to stir constantly until the mixture thickens. Be sure not to cook it with too much heat otherwise you’ll scramble the eggs. You just want the mixture to warm up and thicken into a good porridge like consistency.
  6. Eat your yummy breakfast!

Not only does this taste really good I find that having this for breakfast it really sticks with me. After having exercised in a fasted state early one morning I then ate this to break my fast and then didn’t feel the need to eat again until some six hours later. You can remove the banana but in my opinion it doesn’t taste as good. As long as you don’t have a serious metabolic condition and you’re in control of your carbohydrate sources it is my opinion that the banana is fine.

What I’ve been doing is making up a big batch of the dry nut meal mixture and keeping it in the fridge. Just add your eggs and banana in the morning, a few moments of cooking and you’re out the door. What you have here with this recipe is a stack of protein, essential fat and fiber. Just between you and me simply having “nutmeal” for breakfast has significantly improved my bowel movements. Yup, sharing is caring.

Walnuts, Macadamias and flax seeds are great sources of plant based OMEGA-3 fat. OMEGA-3 fats are so important for so many things. Deficiencies in OMEGA-3 fats have been associated with asthma, heart disease and learning deficiencies. OMEGA-3 fats are termed “essential” because your body cannot make it out of other compounds. Thus you must get enough of it in your diet each and every day. If you use good quality eggs you’ll be getting some additional animal based OMEGA-3 fats as well.

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