Yogurt Bowl For A Queen

Yes I know once again why am I giving a “recipe” for something you can figure out on your own? Well because not all yogurt bowls are the same (for reals!) I have experimented with going from regular yogurt to coconut then greek full fat and now greek low fat to figure out the most nutritious bowl for a queen (that’s you!)

Ingredients
¾ cup of low or full fat Greek yogurt (I love Nancy’s)
3 T. hemp hearts (there they are again more info below)
a jumble of your fave berries: straw, black, blue
1-2 figs when in season (FALL!)
or a kiwi which is never “in season” but they are a powerhouse of fiber*
a sprinkle of pepitas or chopped walnuts (optional but delish!)

Directions
ok so you don’t need real direction here though I will say I recommend putting the hemp hearts on before berries and stir in first. Then top with berries and cut up fig or kiwi. Those who want some added goodness can top with walnuts or pepitas and of course swap out hemp hearts for chia seeds (or combine the two). And for those getting used to “plain” vs. sweetened try a little drizzle of honey in the beginning (or if not using figs or other sweeter fruit).

A note about full vs. low fat dairy! The Europeans have been eating full fat forever and all is well so I do recommend enjoying as it has a better taste overall, however if you struggle with high cholesterol like I did it can help to avoid the saturated fat. The key here is that Greek yogurt has a more protein vs. regular yogurt (22 grams in this case) which helps keep you fuller longer.

And about those hemp hearts, to those of you who are skeptical I was too! but I have come around to their nutty goodness! Three tablespoons has 10 grams of protein and 13 grams of good fat and 1 gram of fiber.

*Kiwi offer around 2-3 grams of fiber and if you eat with the skin (trust me it isn’t bad!) this doubles the fiber to 4-5 grams (!) in addition to Vitamin E, Folate and Antioxidents compared to no skin. So give it a go! Feel free to adjust fruit to what’s in season (though I know we can get just about anything anytime) and what other toppings to add that make you smile – as that is how you start a day!

apricots! also delish and have fiber : )