wow! healthy breakfast.....this recipe will help me a lot....but how does it tastes? is it good?

i'm not familiar with Udos 3-6-9 oil. any substitute?

Udo's Choice Oil Blend is just a balanced combination of , all-natural, unrefined oils that help meet your daily essential fatty acid requirements. Instead of getting the Omega 3-6-9 combination from fish, this blend gets it essential fatty acid complex from plant sources. Flax oil, sunflower oil, sesame oil, coconut oil, evening primrose oil (13 mg GLA per Tbsp.), rice germ and bran oil, soy lecithin (GMO-free), oat germ and brand oil, tocotrienols.

You can get Omega 3, 6 and 9's from a combination of nuts, plants and of course fish. Although fish oil on this particular meal would be - interesting. Such things include:

* olives
* peanuts
* almonds
* cashews
* pistachios
* pumpkin seeds
* avocados
* salmon
* and many more

As you can see, if you add real foods to the above meal, you can indeed get your essential fatty acid complex from plant or animal sources.

If you create your own substitute be careful not to add too much and increase the calories too high (easy to do with essential fatty acids) or focus on a single Omega like Flax where it's six times the amount of Omega 3 vs. Omega 6. If all you did was add Flax to the above meal, you'd have more than enough Omega 3 but lacking in the 6 complex.

An example would be flax with sunflower and olive oil. It would include the Omega 3, 6 and 9 combination.

My point is, if you do substitute or make your own don't get too focused on one source as any source you will find will lean towards one of the Omegas more than the others. You'll need to make up a substitution from different sources in order to balance you essential acid complex out.

I am also a person who keeps a toned body. Your breakfast seems quite healthy, though not sure about taste. I will try it tomorrow and let you know if i liked it

They do not sell Udo's Oil in South Africa as far as I know, I'd also like to know a substitute, thanx

Instead of Udo's Oil.. you can just add in the healthy fat sources like an avocado, almonds, sunflower seeds.. etc. Udo's Oil just makes it easy to add this as a tasteless alternative to the meal in question. But you can certainly add in healthy fat real whole foods sources.

Egg white scramble with an avocado for example.