Red Berry Breakfast Bowl
A delicious, quick and easy, nutrient-rich, protein-packed breakfast bowl that will keep you satiated until lunch.
Ingredients
- 150g (5.3oz or 2/3 cup) Greek yoghurt/ plant-based yoghurt
- 80g (2.8oz or 2/3 cup) red berries/ strawberries/ red currants
- 1 tbsp unsalted pumpkin seeds
- 1 tbsp milled flax seeds
- 1 tsp Ceylon cinnamon
Instructions
- Mix all the ingredients together and serve
Notes
Red berries are high in antioxidants and flaxseeds high in omega 3 fatty acids such as alpha-linolenic acid (ALA), which protect the cardiovascular system and help reduce inflammation. One serving contains approximately 1.4g of omega 3. Flaxseeds are also high in lignans, which are polyphenols which help stabilise oestrogen hormone abnormalities, protect against breast and prostate cancer and reduce DHT, a form of testosterone which has been linked to male patterned hair-loss and benign prostate hyperplasia. Pumpkin seeds are high in zinc, which supports progesterone production and tryptophan, which is a precursor to serotonin. This is an ideal breakfast that can be incorporated into a seed-cycling protocol.
Approximate micronutrient information per serving:
Vitamins
B1 (Thiamine) - 0.4mg (33%)
B2 (Riboflavin) - 0.0mg (4%)
B3 (Niacin) - 4.5mg (32%)
B5 (Pantothenic Acid) - 1.4mg (28%)
B6 (Pyridoxine) - 0.5mg (40%)
B12 (Cobalamin) - 0.6µg (25%)
Folate - 116.3µg (29%)
Vitamin A - 203µg (29%)
Vitamin C - 47.2mg (63%)
Vitamin D - 138IU (23%)
Vitamin E - 3.7mg (25%)
Vitamin K - 2.4µg (3%)
Minerals
Calcium - 263.6mg (26%)
Copper - 0.2mg (25%)
Iron - 1.5mg (9%)
Magnesium - 77mg (24%)
Manganese - 0.8mg (45%)
Phosphorus - 144.7mg (21%)
Potassium - 236mg (9%)
Selenium - 10.5µg (19%)
Sodium - 131mg (9%)
Zinc - 1mg (13%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 246g (8.7oz or 1 cup)Amount Per Serving: Calories: 263kcalTotal Fat: 15.4gNet Carbohydrates: 15.4gFiber: 4.8gProtein: 14g
