I have been looking for simple, low-carb, high-protein breakfasts that are quick and easy to make for the family, especially when I don't have time to cook. Once this pandemic is over, I know life is going to get super busy again! Yogurt seemed like a great option being a great source of protein and calcium, and with active bacterial cultures to help keep our intestinal tract healthy, why not? I've been putting together yogurt bowls that include fruits, nuts, & seeds, and have been logging it into Noom to get the calorie & nutritional breakdown. Michy's easy peasy yogurt bowls have become a favorite on our breakfast table. The nice thing about these bowls, is that the you can be creative with what you put in it.
A great source of fueling for our minds and bodies I start my bowls with a 1/2 cup of plain Greek yogurt, a handful of fresh fruits and/or berries, sometimes a handful of grains, a handful of nuts and/or seeds, and a drizzle of honey or agave. Here are the details & possibilities:
YOGURT: 1/2 cup of locally made Chobani Plain Greek Yogurt.
FRUIT: A handful of bite-sized pieces of fresh fruit (about 1 1/2 cups total fruit): Bananas, pineapple, kiwis, strawberries, raspberries, blueberries, blackberries, mango, and more. Whatever fresh fruit you like will pair well with yogurt. I like to use organic fruits and try to vary fruits according to what's in season! Frozen fruits and dried fruits are also a good option, but I always prefer fresh in season produce.
WHOLE GRAINS: A handful of granola adds the perfect texture and crunch to top the bowl. Whole grains add more fiber to the yogurt. I have added oatmeal to my easy-peasy bowls for my boys, and you could also add quinoa or barley. These grains not only add fiber, but they are a good source of some B vitamins, iron, and magnesium. If you are counting calories, be mindful of how much you use! A 1/4 cup of granola can have 128 calories.
NUTS & SEEDS: A handful of raw or roasted nuts are delicious with yogurt. They add a nice texture to any yogurt bowl. I like to be sure to include just enough, but not too much. Sliced or slivered almonds, chopped pecans, chopped walnuts, chopped pistachios, chopped cashews, or peanuts. Nuts are a good source of monounsaturated fats which lower the risk of heart disease. Ground chia seeds and flax seeds are a great superfoods that high in fiber but low in carbs, high in Omega-3 Fatty Acids and high in antioxidants! Walnuts and flaxseeds are a good source of ALA which is precursor to the heart healthy omega-3s. They're also a good way to get protein, fiber, vitamin E and magnesium. I like to measure these out for my bowls and keep it at 2 tablespoons to count calories.
And did you know that research has shown that the protein and calcium found in yogurt can be excellent tools for weight loss? One research study I read even showed a significant reduction of excess body weight (particularly in the trunk area) in subjects who consumed yogurt daily. Give it a try...these are budget friendly, healthy, easy and DELICIOUS!
(Greek yogurt, fresh blueberries & raspberries, pistachios, ground flax seeds & chia seeds.)
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