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It’s good for you. My sis said.

Years later I founds this pricy New Zealand honey at Mustafa Centre.

Now it is one of my regular ingredients for breakfast and tea.

manuka honey

The bigger it’s certified number is, the more expensive it is, even the taste is not much difference.

The number is supposed to indicate the anti-bacterial properties which treat eye ear sinus infection, inflammation, high cholesterol, might be prevent cancer.

It works both in hot and cool. I love to have with yogurt or in mint tea.

Yumm… Golden sweetie. Oh! It’ all right. It is medicine, isn’t it?

Every morning I pick up a small bottle.

Shake it. Baked salt, nuts and  seeds jump onto the breakfast.

On brown rice, porridge, sandwiches or salads.

Every bites has small surprise with various flavor, has good protein and nutritions.

Start a healthy day with their tiny cheering.

Avocado sandwich

Salty sprinkles

Place salt, sesame, nuts and seeds in non-stick pan. Cover with strainer. Heat over small flame.

When cracking sound starts, shake it. Add a bit soy sauce. Shake. Pour into small bottle.

salty sprinkles

In photo

pine nuts, pumpkin and sunflower seeds

in seed-baking pan.

In my tropical home – Bangkok, I got a lots of dried fruits.

Many kinds of them are available in Royal project shops, Lemon farm.

Bake bars from fruits paradise. Get Sunny vibe for today.


Tropical bar

8cm x 4cm 9 pieces or 18cm square

Put following in a big bowl.

150g dried fruits (Mango, Cherry tomato and raisin etc. cut into small size, if it needs), 80g mixed nuts (Macadamia and Cashew nuts etc. ground), 50g rolled grains, 50g whole wheat flower, 1.5tsp baking powder, 50g desiccated coconuts, 30g pumpkin seeds, 1 piece of banana(fresh, ground until puree) and 1 pack of coconuts cream (200ml).

Mix from the bottom until nearly mixed. Don’t knead.

Place into the mold. Flatten the surface by finger tips gentry. Don’t push.

Bake it in 180 degree 25min.

If it’s in square mold, make cuts into bar shape. Sprinkle ground sea salt a bit.

Let it cool down. Take out from the mold. Keep in fridge.

Busy busy busy in the morning. Not enough time.

Still sit down, have breakfast, breath morning air. Space for smile.

For earning relax time, I bake fruits bars in one of the afternoons.





Fruits bar

8cm x 4cm 9 pieces or 18cm square

  1. Peel and cut 3 apples into thin slice. Place in a pot with 50cc apple juice. Cover the lid.
  2. Heat over medium low flame. Cook 10 min without open lid. Stair occasionally.
  3. By stick blender grind into puree. If the puree doesn’t enough to 300cc, add some apple juice and mix well.
  4. Pour the puree into a big bowl.
  5. Add 150g dried fruits (cut into small size, if it needs), 80g mixed nuts (ground), 50g rolled grains, 50g50g whole wheat flour, 1.5tsp baking powder, 20g desiccated coconuts, 30g pumpkin seeds, 1.5Tsp coconuts oil.
  6. Mix from the bottom until nearly mixed. Don’t knead.
  7. Place into the mold. Flatten the surface by finger tips gentry. Sprinkle salt.
  8. Bake it in 180 degree 25min.
  9. Let it cool down. Take out from the mold. Keep in fridge.

Before eat, better to keep in room temperature for getting back softness. Or crush bar, mix with yogurt. Eat as granola as well.

Have healthy energy. Good start of the day. Cheers!



8cm x 4cm を9 pieces 又は 18cm 角

  1. りんご3つの皮を剥き、小さく切る。鍋に50ccのりんごジュースと一緒に入れる。
  2. 鍋を中火にかけ、蓋なしで10分煮る。時々混ぜる。
  3. ブレンダーのスティックで潰してピュレにする。300ccに足りない場合は、リンゴジュースを足す。
  4. 大きなボールに移す。
  5. 小さく切ったドライフルーツ150g、小さく潰したミックスナッツ80g、ロールグレイン50g、全粒粉50g、ベーキングパウダー小さじ1.5、ココナッツフレーク20g、南瓜の種30g、ココナッツオイル大さじ1.5を加える
  6. 底から大きく切り混ぜる。
  7. 型に入れて、優しく表面を平す。塩を振りかける。
  8. オーブンで180度で25分焼く。
  9. 冷めたら、型から外し、冷蔵庫で保存する。




‘I don’t feel having breakfast.’ She said.


Sumo-wrestler eat twice a day but huge meal for gaining weight.

When nutrition supply comes lesser time, body goes low metabolism, wants to keep more reservation.

When supply are more than consume,off course  it becomes reservation too.

Eat constantly, just enough amount for activity. Maybe 3times a day.

Each 8hours?


1st to 3rd meal are shorter than 8hours. 3rd to 1st is longer.

Even sleep needs low energy, wake-up body has too low blood sugar level.

Need instant energy for starter. A lots of activity is waiting.


What is instant energy? Something sweet?

White sugar kicks blood sugar level jump up and fall down quickly.

Then need to eat again accompanying extra calories.

Better to have like brown sugar, maple syrup, honey or fruits with healthy nutrition.

Blood sugar level slope are gentle.


Love sweet breakfast. Pancake, muffin, fruits and so on.

Why not? Take opportunity.

Enjoy sweet starter. Happy sweet energy for the day.


‘I know you are coming’ he said with smiling.


Everyday I rushed into a cafe. After 3 hours morning practice I was desperately hungry.

My breakfast place was called Mukuti’s hearth food cafe.

I loved their fresh food, chatting with him, Papa and my friends.

yogi breakfast

My favorite was ‘Yogi Breakfast’.

It was not muesli with fruits,

it was variety of fresh fruits covered with yogurt, muesli and a lots of sesame all over.


Vitamin from fruits and honey. Dietary fiber from muesli. Calcium from yogurt.

Tiny sesame brings crunchy tick taste, has anti-oxidant ‘Goma-lignan’ which only sesame has.

I ate up until the last grain of sesame on the plate.


Perfect breakfast. Start a fresh day!


In sunny morning I prepare teaching yoga, checking today’s sequence, having Banana bread. 

Banana is excellent energy source, bring energy immediatly also last long, has vitamin B1, B2, niacin, potassium, magnesium, dietary fiber and low calorie.

When I was small girl, Mum said I could eat once a piece. One day Mum went shopping, I sneaked into kitchen and ate whole bunch…and  got stomackache.


I still love banana, buy a bunch often. When the sweetest time comes, I bake Banana bread.

Whole wheat banana bread

Ingredients; egg 1, pecan nuts, unsalted butter 80g, brown sugar 80g, banana 300g, honey 1Tbs.  A(whole wheat flour for cake 80g, tapioca flower 40g, baking powder 10g)

  1. Keep egg in room temperature for 1 hour.
  2. Over the mould by wax paper. Pre heat the oven 180 degree.
  3. Put pecan nut in food processer. Grind and take it out.
  4. Put cold butter in the food processer. Grind until smooth.
  5. Add sugar. Grind until smooth.
  6. Add Egg. Grind until smooth.
  7. Add banana and honey. Grind until smooth.
  8. Pour mixture in a bowl. Add A on it. Mix gentry from the bottom.
  9. Pour in the mould. Level the surface. Sprinkle pecan nut. Push into the surface.
  10. Bake in the oven. When the surface is done, turn to 160 degree. Bake about 30 min until inside is baked.

 Or I freeze banana. Peel the skin, squeeze lime on, wrap, flatten and freeze. I ate it without defrost like ice-cream, add in yogurt, can be ingredient of  smoozie or other day’s banana bread.


Eat up. Go out with full of enegy. Jolly day is waiting!

In Haruki Murakami’s novel, a boy wrapped a fresh cucumber by seaweed and snaped it. That sound and fresh smell made his Dad in his hospital bed woke up nicely.

Cucumber is one of my fridge regulars.  It has vitamin A, B , mineral such as potassium, dietary fiber and phytochemical, contains lot of water, makes body cool down. Summer vege.

Cucumber is also my regulars in salad, cool noodles, stir-fries, eaten in various way. I eat half of  piece and by the other half  make light pickles for breakfast.


Light pickles

Cut a cucumber into one bite size. Sprinkle a tsp salt . Wait about one hour in room temprature.

Put half tsp Kelp tea (right side) into glass container. Add boiled water 30cc . Add vegetable and dried chili. if the water doesn’t cover the vege, add more water.

Afterl cool down, keep in fridge for several hours or over night. When the cucumber gets salty and soft, squeeze it and place on a tiny plate.

Other veges, like radish, white radish, carrot, Chinese cabbage are lovely too.

Simple and fresh pickles. Sound strange?


Kelp tea – Kobu cha

It is made from the same kelp for making clear soup, contaning salt, sugar, kelp powder and amino acid. It is drunk for health in Japan, also used in cooking like powder soup stock.

It is sold at Paragon and Fuji-super market at Sukhumvit soi 33/1.

Tropical weather comes back. Cool morning wind has gone. Pink flowers start blooming.

This morning I changed my wake-up drink to cold green tea. It’s a cool breeze though my throat.

Put green tea leaves in paper bag. (‘Daiso’ is selling paper bags for tea) Put it and cold water in glass jar.

Keep it over night in fridge. That’s all.

Next morning cold green tea is waiting you wake up.


I make cold tea from not only Japanese green tea.  Ron-jin tea (龍井茶Chinese green tea), Gao-shan tea (高山茶Taiwan green tea), Eastern beauty(東方美人 Taiwan tea), Earl Gray tea, Blackcurrant tea, Blueberry tea are my favorite too.

Would you like a glass of cool breeze? A new beatutiful day is starting!

My favorite breakfast is this. Coffee, home-made yogurt with fruits and toast with jam and butter. Easy menu for busy morning.

Toast is whole wheat bread. Jam is home-made. It might sounds strange. But my friend said ‘It tastes fresh!’

Because fresh berries are so expensive here, I buy frozen berries, produced in Thailand. They are nice.

Put the frozen berries, sugar, flavor in the stainless pot. Let berries melt down in the room temperature for more than one hour.

Sterilize glass jar and cover in boiled water. Let them dry up.

Heat the pot over medium heat. Keep stirring gently. Take the form out. Cook until form coming out very few, about 15 – 20min.

Pour the jam in the jar.

Toast a slice of bread, place butter and jam. Simple and gorgeous. Enjoy every single steps of the life.


Frozen strawberry 500g, sugar 180g, lime 1Tps,     or

Frozen raspberry 500g, sugar 200g, lime 1Tps,       or

Frozen blueberry 500g, sugar 230g, rum 1Tps

I buy frozen berries at Central Chitlom. Some times they have, some times not.

About Whole wheat bread, I buy from J.W. Mariot at Shukumvit soi 2, after 6pm. It time for half price. You might see me waiting 6pm in front of the hotel some times!

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