This summer I was fortunate enough to do a lot of traveling, spend a good amount of time in nature, and have a lot of time with family. I went home to visit my family a few times, went camping, had some family come visit me, and visited family in Washington and in Chico. It has been so nice to explore and spend time with the people I love most.

Todays recipe is one I came up with while visiting my family in Washington. It is a quick, simple, delicious, and healthy breakfast. I just sort of threw it together one morning while looking in the fridge for something to eat. This is a pretty light breakfast but definitely packs in some good nutrition. The yogurt gives you probiotics to help build up good bacteria in your gut to aid in nutrition and overall health. Just make sure you get a good yogurt, one free from natural flavors and added sugar. I use Straus plain whole milk yogurt. The blueberries are high in antioxidants, the flaxseeds are high in fiber, and the meal overall has lots of healthy fats and protein. Overall this breakfast is a great quick healthy way to start your day. I hope you enjoy it!

With love from my kitchen to yours,

Kayley

Blueberry Peanut Butter Yogurt

Breakfast Bowl

AuthorKayley Lynch

*Feel free to switch up the seeds and use whatever you have on hand or desire.

Yields1 ServingServingsQuarter (0.25 Servings)Half (0.5 Servings)Default (1 Serving)Double (2 Servings)Triple (3 Servings)

Total Time5 mins

Ingredients:

 ¾ cup plain whole milk yogurt

 5 tbsp blueberries (or blackberries)

 1 ½ tbsp peanut butter

 1 tsp flaxseeds (grind fresh if possible, see note below)

 1 tsp chia seeds

 1 tbsp almonds

Recipe:

1

Put yogurt in a bowl, top with blueberries, drizzle peanut butter on top, chop up the almonds and sprinkle on top along with the seeds. Serve and enjoy!

Ingredients

Ingredients:

 ¾ cup plain whole milk yogurt

 5 tbsp blueberries (or blackberries)

 1 ½ tbsp peanut butter

 1 tsp flaxseeds (grind fresh if possible, see note below)

 1 tsp chia seeds

 1 tbsp almonds

Directions

Recipe:

1

Put yogurt in a bowl, top with blueberries, drizzle peanut butter on top, chop up the almonds and sprinkle on top along with the seeds. Serve and enjoy!

Notes

Blueberry Peanut Butter Yogurt Breakfast Bowl

IngredientsDirections

Nutrition:

(1, 2, 3)

Notes:

• Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
•  Why to grind flaxseeds fresh: Flaxseed meal is much easier to digest and absorb than whole flaxseeds. Whole flaxseeds often pass through your GI track without being absorbed and come out in your feces. Therefore you absorb far more nutrients from flaxseed meal. Once you grind up flaxseeds they oxidize very quickly. Oxidation creates free radicals (unstable chemical structures) which cause damage in the body and raise ones risk for cardio vascular disease, heart attacks, strokes, high blood pressure, and other health problems. By grinding flaxseeds fresh you avoid oxidation and are able to absorb more nutrients.

Works Cited

1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 17 December 2020.

2. Calorie King. https://www.calorieking.com/ Accessed 17 December 2020.

3. Eat This Much. https://www.eatthismuch.com/ Accessed 17 December 2020.