Here’s a quick bowl I’ve been making recently as an alternative breakfast to my usual smoothie. I’ve also been using it as a post-workout meal or quick lunch – my Greek yogurt breakfast bowl with walnuts, pomegranate, and chia seeds.
Greek Yogurt Breakfast Bowl: Fermented Food
Rich and thick with double the protein of standard yogurt, Greek yogurt is a versatile staple always in my refrigerator. Greek yogurt is a fermented food that feeds the good bacteria in our guts. This keeps our digestive and immune systems working at their best. Look for “live and active probiotic cultures” on the label. Most flavored yogurts have high sugar counts when you read labels. Choosing plain unsweetened yogurt allows you to control how much sweetness is added.
Power Chia Seeds
Powerhouses of nutrition, tiny chia seeds are packed with omega fats, protein, antioxidants and fiber. They have a mild nutty flavor and work as a great whole food addition to this bowl (and lots of other things). A single tablespoon of chia seeds provides 3 grams of protein, 5 grams of fiber and 2250 mg of omega-3 fats.
While chia seeds are one of the healthiest foods on the planet, the Omega-3’s in chia seeds are in the form of ALA (Alpha Linolenic Acid). We need to convert ALA into the “active” forms of EPA and DHA, before our bodies can use it. Unfortunately, we don’t convert very efficiently.
To get your Omega-3’s, be sure to eat either eat fatty fish (like salmon and black cod) regularly and take a fish oil supplement to get the much-needed DHA. Vegans or vegetarians need to take a vegan DHA supplement.
For more crunch, add 2 tablespoons of chopped walnuts. Walnuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. Eating walnuts may improve brain health while also helping to prevent heart disease and cancer. Plus, walnuts are a good source of minerals copper and manganese. No wonder I’ve loved them since I was a kid.
A sprinkle of shredded unsweetened coconut would add even more crunch and texture.
Ruby Pomegranate Seeds
Jewels of the fruit world, pomegranate seeds are high antioxidants, fiber, and phytochemicals. Plus, they are thought to promote heart health and prevent cancer. Buy a whole fruit and cut it apart yourself, or do the easy thing and buy the packaged seeds.
Pomegranate seeds have a sweet-tart flavor and translucent red color. They add brightness and flavor to many dishes from breakfast bowls and steel oats to tossed green salads and garnishing soups and dips. When pomegranate seeds are out of season, try organic raspberries instead. Frozen, thawed will work too if availability in your area is not good.
To add a bit of sweetness, I used just 1 teaspoon of maple syrup, adding 4 1/2 grams of sugar. You can skip the maple syrup and use a few drops of liquid flavored stevia drops in whatever flavor you prefer. Vanilla cream, berry or coconut work.
Greek Yogurt Breakfast Bowl
- 6 ounces plain unsweetened Greek yogurt with live cultures
- 2 tablespoons pomegranate seeds
- 2 tablespoons chopped walnuts
- 1 tablespoon chia seeds
- 1 teaspoon real maple syrup optional
- Mix together and enjoy.