Today I want to share with you my easiest low fat raw vegan, 80/10/10 breakfast – Raw Apple Pie Breakfast Bowl. This is one of the cheapest, fastest meals you can make and it uses two fruits you can find pretty much anywhere any time of year.
This is made with just fruit – no oats, grains, hot water, or anything to cook. You can also spice it up a little as I’ll show you, but all you really need is apples and bananas!
It’s one of the recipes in the quick and clean recipes ebook I’m working on right now. A little preview for you. Stay posted!
It’s perfect for traveling on the road because apples and bananas are also two fruits that travel well. That’s why this has become my standard road trip breakfast for when I can’t make a green smoothie. You could even do this with the fare from many road stops to make you a nice lunch – although the bananas would probably be unripe so might not mush as well…
If you read my article How to Travel Healthy on Raw Fruits and Veggies, you will see that it was my breakfast every morning when I was staying in small town Nevada for work. Well, when we weren’t able to use our vitamix (horrors!) in Montreal, I remembered this old favorite of mine. Scroll down to find out how to make your own!
When doing a high raw road trip on the cheap with a big calorie consumer like Jay, the best way to save money is to bring along a box each of apples and bananas. Bananas are always an inexpensive source of calories at between $30 and $40 for a 40lb box of about 100. Apples, we picked at an orchard near Toronto, at $20 for a big bag.
It’s easy to travel with a couple boxes stacked in the backseat. While we stayed in a hotel (splurge) in downtown Montreal for my birthday weekend, we kept the apples in the car in the parking garage and just went down there to fill up as needed. You can check out the photolog for my entire Montreal trip here.
We usually try to take the stairs (even at 30 stories up, we’re dedicated in our craziness), but with this load, we thought the elevator would be more appropriate.
Now on to making breakfast! If want to skip straight to the recipe just scroll down to the end of the post. If you are a visual learner, these next pics are for you.
Mashing the bananas changes their texture, drawing out the liquid as they sit. It becomes almost like a pudding depending how much you mash them.
If you don’t like apples, you could stop here and just make a Spiced Banana Porridge by sprinkling some cinnamon on and digging in. Or mix in the ground flax to thicken it a little further and add a nuttier flavor. That would be delicious in itself. I find I get more full on less calories when I use apples.
I usually like to chop my apples up as small as possible to add to the banana mash. Then all the flavors and texture meld better.
When you toss the apples in the banana mash, it coats them with extra sweetness and allows the cinnamon and vanilla to distribute evenly. But, really, I could eat it with just the bananas and apple and I would be happy.
Did you know that you need less than a tablespoon ground flaxseed to get a day’s worth Omega 3 fatty acids?
I’ve been trying to include a little more Omega 3 in my diet. So I usually now put that much in my daily smoothie, but today I decided to add it to my fruit bowl.
The sweet liquid the bananas release is perfect for the flax to soak up and thicken. I also happen to love the nutty flavor of flax so it was a good addition to this meal.
If you can, purchase whole flaxseed and grind your own.
That way, you can control the nutrient quality, as you don’t know how long the ground stuff has been sitting on the shelf, and most of the time it’s not even chilled. Flax does go rancid and must be stored in the fridge or freezer once you grind it. And you do have to grind it to get the nutritional benefits as whole flaxseed will just go straight through you and come out the other end.
You can purchase a cheapo spice or coffee grinder from Target or Amazon and then grind a week’s or month’s worth ahead of time and store in your fridge or freezer. Since I got my Tribest Personal Blender a few years back, I use the grinding blade that came with it and then store a jar of ground flaxseed in my fridge door for the week.
When I travel, I pre-grind a little baggie and bring it with – being out the fridge for a week is fine. Then, I just make sure that I sprinkle a tablespoon on whatever I wish that day – in my smoothie, with my porridge, in my salad dressing, on a bowl of rice and veggies…
But what about food combining fruit and fat?
Adding flax to my fruit breakfast is new for me because I’ve long followed the food combining principle of avoiding fats with fruits. But I’ve been experimenting with adding small amounts of fat and find I don’t have digestion issues after consuming this small amount of fat with my fruit meal so I’ve relaxed a little bit on this.
Everyone is different, so test yourself and see. If I was eating 10 bananas and then had a cup of nuts – now that might put my stomach in knots. But I’m having a relatively small amount of fruit (for an 80/10/10er) and only a tiny amount of seeds with it.
The cool thing about this dish is that it’s totally personalizable. It never looks or tastes the same two times in a row. If you like it chunkier, use more apples; if you like more of a porridge, use more banana. You can even pair it with a nice cup of chai rooibus tea like I did.
Okay, for those of you who just scrolled down past all the pretty food-making pics to get to the recipe, here it is:
Raw Apple Pie Breakfast Bowl
- 3 medium apples, diced
- 2 bananas, mashed
- Cinnamon (opt.)
- Vanilla extract (opt.)
- 1 Tbsp ground flaxseed (opt.)
- Mash the bananas in a bowl.
- Dice the apples and mix in with the banana.
Stop there if you are strictly 80/10/10 and avoiding spices. I promise it will still be delicious. My personal philosophy is a high raw one that uses spices.
- Stir in vanilla and cinnamon to taste.
- Mix in the flax and let sit until thickens.
- Sprinkle cinnamon to make pretty or just serve.
- Grab a spoon and enjoy!
If you want to see an entire week of real-life meals just like this one, subscribe to my newsletter to get my Free ebook “Just Fruits and Veggies”.
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Now your turn. Do you make any cool breakfasts out of just fruit? Share it in the comments.