When thinking of the perfect breakfast, it’s essential to strike a balance between taste and nutrition. Over the past decade, the once-simple yogurt bowl has transformed from a sugar-packed treat to a nutrient-dense powerhouse, all with a few intentional ingredient tweaks.
why make the change?
The realization came when the sugar-packed granola and sweetened yogurt I used to indulge in left me hungry within an hour. The quick sugar rush was not satisfying, and the lack of essential nutrients meant that my body was craving more substantial food.
the nutritional shift:
- High-Protein Yogurt: Prioritize unsweetened Greek yogurt, which packs more protein due to the straining method. Brands like Siggis, Fage, and Stonyfield Farms are personal favorites. If dairy isn’t your thing, there are plant-based alternatives available too. And if you find Greek yogurt too tart, naturally sweeten it with fruits or a dash of vanilla.
- Fiber: Often overlooked, fiber is critical for satiety. While oats and granola can provide some, they also often come with additional sugars. Explore fiber supplements, such as mindbodygreen’s organic fiber potency+. Derived from real plants like organic guar beans, mushrooms, and green kiwifruit, this supplement provides six grams of fiber, feeding your gut microbes and supporting satiety.
- Toppings: Complement your yogurt bowl with high-fiber fruits like berries and seeds like chia, hemp, and flaxseed. These not only add texture and flavor but also boost the overall nutrient profile.
The Perfect Yogurt Bowl Recipe:
base:
- ¾ cup plain Greek yogurt (16-18 grams of protein)
- 1 scoop organic fiber potency+ (6 grams of fiber)
- ½-¾ cup berries (4-5 grams of fiber). Note: Any fruit is suitable, but berries are particularly high in fiber.
Toppings & Add-ins:
- ¼ cup shelled pumpkin seeds (3 grams of fiber, 9 grams of protein)
- 1 tablespoon chia seeds (4 grams of fiber)
- 1 tablespoon ground flaxseed (1.5 grams of fiber)
- 1 tablespoon hemp seeds
- ½ cup puffed millet (an alternative to granola)
- Nut or seed butter
- Cacao nibs
- Vanilla extract
This combination ensures you get 26 grams of protein, 13 grams of fiber, and zero grams of added sugar to start your day.
conclusion:
A breakfast yogurt bowl, when curated with care, can be the filling, high-protein, high-fiber meal you’ve always desired. The incorporation of a quality fiber supplement, like organic fiber potency+, makes it even more effective in ensuring you remain full and energized until lunch. However, always consult with a healthcare provider when considering supplements to ensure they’re right for you.
About The Author
