How’s your morning? Busy? Mine too… and it took me way longer than it should have to realize that breakfast recipes do NOT have to be intricate, or complicated, or 500+ calories to count as a “good breakfast.” Not to geek out too hard but the origin of the word “breakfast” itself means to “break” a “fast.” So basically, after hours spent sleeping and rejuvenating you’re going to want to break your fast with as many vitamins and nutrients as you can provide your body with to fuel your day. Why is that vital? Because if you give your body the sustenance it NEEDS off the bat, it does two great things for you: 1) burns it off super fast, 2) reduces cravings throughout the day. Don’t forget – our bodies aren’t just the bottomless pits we sometimes think they are. Our bodies are living creatures with a function, that need a thing and stop when they get it. So don’t underestimate the power of vitamins and nutrient intake in breaking bad habits like overeating or supporting appetite control. Looking back to my recipe… why is plain or vanilla flavored greek yogurt a good idea? Read on!
Fiber
You may be asking yourself what that brown, flaky topping on my yogurt and berries are? It is flaxseed meal! For a long time, whole flaxseeds have been regarded as a superfood similar to chia seeds. They contain a wealth of nutrients, including omega-3 fatty acids and 3g of both fiber and protein, per serving. If you suffer from IBS, bloating or other uncomfortable digestive issues, listen up! You may find the plentiful fiber in flaxseed meal of great benefit. Flaxseed meal is essentially just crushed up flaxseeds which can make it a bit more appealing in flavor and consistency, which I can best describe as “nutty.” The meal version also provides a nice crunchy texture that can be added to almost ANY dessert or savory recipe, but it quickly melts away when added to moisture so it is minimally noticeable for all the value it brings! I try to add flaxseed meal to as many of my meals as I can, and sometimes I even crave it. Based on my goal of creating fast and nutritious breakfast recipes, I didn’t hesitate to add flaxseed meal to this one! The brand used in this recipe and one I personally recommend is the Flaxseed meal by Bob’s Red Mill – they are overall very clean and have lots of great, similar products used for cooking and baking!
Protein
Honestly, go as crazy as you’d like on protein in the morning. Especially for those who are active and looking to build muscle mass, or for post-workout recovery meals… the more protein the better. I am a big meal eater myself, but for some reason many people seem to believe the only “good” source of protein comes from meat or poultry, or similar animal products, and look at yogurt like it’s a little snack. As a comparison, one serving of my post-workout whey contains a total of 23g of protein. One serving of the greek yogurt I used in this recipe (3/4 cup) has a total of 18g of protein. The flaxseed meal I used as a topping contains 3g of protein per serving size (2 Tbsp). The verdict? 23g of protein for a serving of whey v.s. 21g of protein for yogurt with fruit and flaxseed topping, with way more vitamins. Contrary to how it probably sounds, I am NOT advocating for one over the other. But I think it is important to bring awareness to all the delicious, vitamin-packed foods out there that we take for granted!
Probiotics
We all know probiotics do wonders for gut health, but we are also super busy beings that don’t always have time for the things we want. Make it easier for yourself by eating foods naturally containing probiotics, so you get your daily dose along with your meals and without too much additional effort. In general, probiotic supplements of any kind are intended to be eaten first thing in the morning on an empty stomach. This is so that your stomach’s absorption level is at its highest, and your internal bacteria is untouched and is therefore highly susceptible to whatever you give it. Your first supplement, or meal of the day is the pivotal moment you can either “multiply” your healthy gut bacteria or disrupt it by giving it something fried, or full of artificial sweetener. Yogurt, and in particular the pure greek yogurt I used in this recipe, contains a wealth of probiotics in the form of health bacteria cultures.
Low carb
If you’re on a keto path, or are simply trying to cut down your carbohydrate or sugar intake, this is the high-protein, low-carb snack for you. In general, the low amount of natural carbohydrates contained in whole foods are not the kind that will make you pack on the pounds. Instead, they’re the kind that help fuel your brain and body throughout the day. So when making low-carb snack decisions, always look at the source of the carbohydrates rather than the number. For example, the amount of carbohydrates found in a cup of strawberries will be absorbed much differently than the same amount of carbohydrates found in a processed piece of white bread. A good tool I’ve used for most of my wellness and weight lifting journey is to look at the source, not the number.
kelly rybak 