Cranberry & Tahini Breakfast Bowl
A delicious and healthy breakfast bowl, made with Greek yoghurt, Tahini, cranberries, sesame seeds and sunflower seeds.
Ingredients
- 150g (5.3oz or 2/3 cup) Greek yoghurt
- 50g (1.8oz or 1/2 cup) cranberries
- 1 tsp Tahini paste
- 1 tbsp sesame seeds
- 1 tbsp sunflower seeds
- 1 tsp maple syrup
Instructions
- Mix all the ingredients together and serve.
Notes
This is a delicious, protein-packed breakfast that will keep you full until lunch. If you are lactose-intolerant or Vegan, you can replace the Greek yoghurt with a plant-based alternative. Cranberries contain high amounts of polyphenols called anthocyanins, which are potent antioxidants that support the cardiovascular health, by reducing blood pressure and inflammation, and act a s a natural urinary antiseptic. They are also a rich source of vitamin C, and although they are very although very sour, maple syrup has been added to this recipe to make the bowl more palatable. This bowl is suitable on the second week of menstrual cycle (luteal phase) if you are following a seed-cycling protocol, which helps balance hormones and decrease symptoms of PMS and PCOS.
Approximate micronutrient information per serving:
Vitamins
B1 (Thiamine) - 0.6mg (58%)
B2 (Riboflavin) - 0.2mg (20%)
B3 (Niacin) - 5.5mg (40%)
B5 (Pantothenic Acid) - 1.6mg (32%)
B6 (Pyridoxine) - 0.7mg (55%)
B12 (Cobalamin) - 0.6µg (25%)
Folate - 132µg (33%)
Vitamin A - 205µg (29%)
Vitamin C - 7.1mg (9%)
Vitamin D - 138IU (23%)
Vitamin E - 7.2mg (48%)
Vitamin K - 2.8µg (3%)
Minerals
Calcium - 252.1mg (25%)
Copper - 0.5mg (58%)
Iron - 1.9mg (11%)
Magnesium - 102.2mg (32%)
Manganese - 0.9mg (49%)
Phosphorus - 213.5mg (30%)
Potassium - 193mg (7%)
Selenium - 10.9µg (20%)
Sodium - 140.6mg (9%)
Zinc - 1.8mg (23%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 235g (8.3oz)Amount Per Serving: Calories: 374kcalTotal Fat: 25.8gNet Carbohydrates: 20.2gFiber: 4.1gProtein: 15.9g
