travel spotlight: thailand

To Make: This Suan Sati Paleo And Vegan Breakfast Bowl

Waking each day in Thailand to a morning meditation and a stunning sunrise is nice. But, quite honestly, it's the breakfast bowl I'm looking forward to most.

For the past month I’ve been living out in Thailand at a meditation and yoga retreat. The project is called Suan Sati, which means “Garden of Mindfulness” in Thai. Every morning we wake up at 5:30 am to the sound of a gong and the light of a beautiful sunrise. We sit in silence and listen to a Dhamma talk, followed by 30 minutes of meditation. After meditation, we have an hour of yoga. All of this is great—I feel balanced, I feel young and vibrant and spiritual and accomplished—yet through out the morning, I CANNOT stop thinking about the breakfast to come.

You see, every day at Suan Sati, after our morning of mindfulness and yoga, we sit down to the Best Breakfast Bowl Of All Time. It is packed with fresh tropical fruit, nutrient-dense seeds and nuts and superfoods. It keeps me energized and satisfied for hours of working in the garden on various landscaping and permaculture projects. I’ve been eating primarily Paleo for the last five years, and this retreat is all vegan. One of the things I love the most about this bowl is that it is fully customizable, so I am able to make mine both paleo and vegan. 

All in all, this breakfast takes about ten minutes of prep time and is super simple to throw together. No matter where you are or how busy your life is, this is an easy way to channel the energy of your own buddhist meditation retreat every morning. Even in the kitchen of your 8th-story studio apartment in the middle of a bustling city. Here’s how. 



  • 1 tablespoon chia seeds
  • ½ tablespoon black sesame seeds
  • ½ tablespoon ground flax seeds
  • 1 teaspoon psyllium husk
  • 2 tablespoons goji berries
  • 1 tablespoon raisins
  • 2 tablespoons cashews
  • A dash of cinnamon
  • Mango
  • Watermelon
  • Banana
  • Papaya
  • Dragonfruit
  • Coconut milk
  • Hot water


  1. For ease of use, keep all of your dry ingredients in jars that are easy to open and accessible. Take a spoonful of chia seeds, sesame seeds, ground flax and psyllium husk and top with hot water. (The chia seeds begin to turn to puff up and turn to chia seed pudding in a fraction of the time when you use hot water.)
  2. While the dry ingredients are soaking, prepare your choice of fruit. Here, I’ve used one whole mango and one whole banana, but I like to incorporate a rotating cast of fresh and seasonal fruit. To save time and have fewer things to wash in a hectic morning, you can prep your fruit salad in advance and just grab a couple spoonfuls to top your bowl.
  3. Garnish your bowl with goji berries, cashews, raisins and cinnamon, and finish the bowl with a generous pour of coconut milk.

This high-fat, hearty and nutrient-dense breakfast bowl will keep your heart and tummy happy for hours. In other words? It is the perfect start to the morning.


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