November 15, 2013
This recipe is super simple but yet charged with an amazing amount of nutrition. Are you ready?
Take 5 bananas and eat them whole! Five-banana breakfast gives you the following percentage of your daily requirement of vitamins and minerals:
85% of vitamin C
10% of vitamin A
10% of iron
25% of riboflavin
20% of niacin
60% of dietary fiber
6.5 g of protein
30% of folate
110% of vitamin B6
48% of magnesium
15% of phosphorous
60% of potassium
25% of copper
80% of manganese [1]
However, unless you are a fruitarian, you probably are not used to eating 5 bananas in one sitting so to make it easier, tastier and ever more nutritious you can puree your five bananas in a mixer and sprinkle the puree with 3tbs of each of the following: sesame, hemp and flax. With these additions you get the following additional nutrition:
1 ounce (about 3 tbsp) of flaxseeds contains 31% of your daily-recommended dose of thiamin, 10% of protein, 35% of manganese, 27% of magnesium, 18% of phosphorus, 10% of selenium, 9% of iron and smaller percentages of various other vitamins and minerals.[2] Flaxseed also contains significant amounts of Omega-3 which are important to our body’s health and function.
1 ounce (about 3 tbsp) of sesame seeds contains 57% of your daily-recommended dose of copper, 34% of manganese, 27% of calcium, 25% of magnesium, 23% of iron, 18% of phosphorus, 14% of zinc, 15% of thiamin, 11% of vitamin B6 and 10% of protein.[3]
1 ounce (about 3 tbsp) of hemp seed contains 45% of your daily-recommended magnesium, 21% of zinc, 15% of iron and 21% of protein.[4]
Top that with a tbsp of cinnamon and, my favorite, turmeric and you have got yourself an amazing super charged breakfast.
1 tbsp of cinnamon contains 68% of your daily-recommended intake of manganese, 8% of your calcium intake, 4% of your iron as well as 16% of your dietary fiber.[5]
1 tbsp of turmeric contains 26% of your daily-recommended dose of manganese and 16% of iron.[6]
TOTAL:
85%of vitamin C
10%of vitamin A
77%of iron
25%of riboflavin
20%of niacin
74%of dietary fiber
33%of protein
30%of folate
121% of vitamin B6
145% of magnesium
51% of phosphorous
60% of potassium
82% of copper
243% of manganese
35% of calcium
45% of thiamin
10% of selenium
35% of zinc
Enjoy and please comment below to let me know how you like it J
[1] Bananas, raw. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2 - I used the values for medium bananas (multiplied by 5)
[2] Seeds, flaxseed. http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2
[3] Seeds, sesame. http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2
[4] Seeds, hemp seed. http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2
[5] Spices, cinnamon. http://nutritiondata.self.com/facts/spices-and-herbs/180/2
[6] Spices, turmeric. http://nutritiondata.self.com/facts/spices-and-herbs/212/2