Name: Superfood Blue Breakfast Bowl with Chia Seeds
Prep time: 10 min
Cook time: 5 min
Total time: 5 min
Ingredients: 300g or 1¼ cups greek yoghurt; 80g or ½ cup blueberries; 80g or ½ cup blackberries; 4 tbsp chia seeds; 2 tbsp milled flax seeds; 1 tsp maple syrup; 1 tsp vanilla essence; 1 tsp butterfly pea flower powder

Superfood Blue Breakfast Bowl with Chia Seeds

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 5 minutes

A healthy, nutritious, high protein, anti-inflammatory breakfast bowl that is packed with antioxidants and healthy omega 3 fatty acids.

Ingredients

300g or 1¼ cups greek yoghurt
80g or ½ cup blueberries
80g or ½ cup blackberries
4 tbsp chia seeds
2 tbsp milled flax seeds
1 tsp maple syrup
1 tsp vanilla essence
1 tsp butterfly pea flower powder

Instructions

Combine the seeds, yoghurt, maple syrup, butterfly pea flower powder & vanilla essence into 2 bowls, stir together and wait 10 minutes for the seeds to swell.
Add the berries, serve and enjoy.

Notes

This breakfast is packed with nutrients, antioxidants and fibre, making it the perfect start to any day. Butterfly pea flower powder is known for its intense blue colour, due to the anthocyanins, and this, in combination with the berries and high omega 3 content in the seeds, provides a healthy, inflammatory bowl of goodness that will keep you satiated until lunch.

This bowl supplies almost a third of all the micronutrients needed daily. More specifically it is high in the amino acids tryptophan & tyrosine, vitamins B6, B12, D, folate and magnesium, all vital for neurotransmitter (such as serotonin and dopamine) formation, so enjoy a delicious dish that feeds your nervous system and keeps your brain healthy.

Chia seeds contain all 9 essential amino acids, thus this is nutrition dense suitable for vegetarian diets. In order to convert this dish into a keto friendly bowl, cut the maple syrup.

Additional micronutrient info:

Vitamin B1 - 0.4mg/1.1mg (33%)

Vitamin B2 - 0.1/1.1mg (7%)

Vitamin B3 - 5.3/14mg (38%)

Vitamin B5 - 1.5/5mg (30%)

Vitamin B6 - 0.8/1.3mg (59%)

Vitamin B9 (folate) - 112.2/400µg (28%)

Vitamin B12 - 0.6/2.4µg (25%)

Vitamin A - 208.3/700µg (30%)

Vitamin C - 12.6/75mg (17%)

Vitamin D - 140/600IU (23%)

Vitamin E - 4.4/15mg (29%)

Vitamin K - 16.4/90µg (18%)

Calcium - 366/1000mg (37%)

Copper - 0.3/0.9 mg (30%)

Manganese - 1.0/1.8mg (57%)

Magnesium - 89.1/320mg (28%)

Iron - 4/18mg (22%)

Phosphorus - 185.7/700mg (27%)

Potassium - 229.0/2600mg (9%)

Selenium - 11.3/55µg (20%)

Sodium - 130.4/1500mg (9%)

Zinc - 1.2/8mg (16%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 262g
Amount Per Serving: Calories: 345kcal/262Total Fat: 18gNet Carbohydrates: 19.8gFiber: 12gProtein: 16.2g

Superfood Blue Breakfast Bowl with Chia Seeds