© 2019 by My Natural Doctor - Naturopath, Coach, Nutrition & Fasting Therapist with Josephine Declerck

Raw, Fresh, Full of Vitamins & Minerals,

 AntiOxydant & 100% Organic: 

The Fruits & Nuts Meal!

For Harvard, the revolutionary key to start the day is the Fruits & Nuts Meal.

Composed of fruits, oilseeds, and lemon juice, it's delicious, full of good lipids, remineralising, strengthening, it helps keeping a good transit and easily fulfilling until lunch.

I have been having this breakfast for over a year now and I cannot tell you how strong the impact on my body has been.


Now a strong advocate of the Fruits & Nuts Meal, you will find below the recipe and how to make it.

You can order the Fruits & Nuts Meal and have it delivered for you every morning (within Central London).




Fruits & Nuts Meal - Introduction

Every day, all around the year, one of your three meals should be the Fruits & Nuts Meal.

Either for breakfast, lunch or dinner, find your best time of the day. Kids can have it for tea time.

(I have it in the morning but you can also have it for dessert, an hour after lunch. More about my daily routine.... here)

It is important to choose a moment of the day when you have at least 30/40 min time to masticate and saliva (more about that here).

This "slow or complex sugars" meal is exclusively fresh, vegetal and raw. Each seasons brings its large variety of fruits and oil seeds.




Fruits & Nuts Meal - Ingredients


Here is the list of the ingredients necessary every DAY. Please use ORGANIC ingredients only :

- Half a banana per day.

For those who are intolerants, dried apricots soaked and reduced to pulp.

- The largest variety of organic fruits possible.

Around 7 or 8 different type of fruits per day. All the thin skin fruits like apples, pears, strawberries, raspberries, blueberries, blackberries, kiwis, persimmon, etc.

- 5 different type of oil seeds including sesame and flaxseed (or Psyllium).

For those sensitive to Flaxseeds, replace with Sesame seeds or Psyllium. All the seeds must be organic, whole and dry (not soaked, nor toasted, nor salted, nor bought already in powder or in paste).

Ex : 2 nuts, 1 almond, 1 walnut, half a tea spoon of sesame and half a tea spoon of flaxseed is enough!

- 2 soup spoons of Organic Rapeseed Oil

- An organic lemon or lime (a tea spoon)






Fruits & Nuts Meal - Equipment


- A seed of coffee grinder : I have been using this one myself and I am very happy with the result but any grinder capable of finely ground will do. (The same here on Amazon but not at the same price...)

- A soup plate

- 2 soup spoons (not to big nor too deep)

- A tea Spoon

- A Knife

- A fork (to skeeze the banana)

- A lemon-squeezer

- 2 jars (one for flaxseeds, one for sesame seeds)

Fruits & Nuts Meal - How to proceed


For every Fruits & Nuts, proceed this way:

- Squeeze the half banana with the fork (no mixer!) until it gets almost liquid and changes of colour. the idea is to oxidise the banana so you can even do it the night before.

- Add 2 full soup spoons of Rapeseed oil to the banana. Like a mayonnaise, it should completely mixes.

- Ground 3 oilseeds together (only 3 seeds!) chosen from macadamia, almonds, nuts, walnuts, pecan, pistachio, pumpkin seed, etc and add it to the mix.

- Add 1 tea spoon of grounded sesame and one spoon of grounded flaxseed to the mix.

- Squeeze the lemon and add it to the mix (a fresh lemon... no bottle).

- Prepare a nicely arranged plate with all the different fruits cut and serve with a nice cup of green tea (optional).


Every week, you can prepare the grounded flaxseeds and sesame seeds in advance for the week. Not more than what is needed for the week as you cannot keep the grounded seeds oil for more than 7 days. Use the remaining on your salads for instance and start fresh.


Fruits & Nuts can be taken as a smoothie but only if the banana is squeezed with the fork and every sip of it, "masticated" and mixed with saliva. Not drunken quickly.


Here is what NOT TO add to the mix.

- Sugar (except Honey or Pollen), sirups

- A piece of bread, a croissant or a yogourt. The Miam-O-Fruit is enough on its own.

- Dried fruits or extra slices of banana.

- Fast digestive fruits : Oranges, Grapefruits, Watermelon, Melon, Mandarines, Grapes, etc.

- Frozen or canned fruits

- Soaked oilseeds, spirulina, cinnamon, ginger, or coco (except if freshly grated)







  • iconmonstr-medium-4-240
  • Black Facebook Icon
  • Black Instagram Icon
  • Black Twitter Icon