Protein, fiber, probiotics, and antioxidants; now that's a real breakfast of champions. Try this nutritionist-created antioxidant-rich yogurt bowl.
by Mia Rigden, board-certified nutritionist, classically trained chef
I wake up excited about my morning yogurt. This antioxidant-rich yogurt bowl with raspberry chia jam is everything I want in a breakfast: It's delicious, satisfying, quick, but also packed with protein, fiber, healthy fats, gut-friendly probiotics, and berry chia jam that will become as much a staple in your house as it is in mine.
Probiotics feed the gut bacteria that enable healthy digestion. Also key to moving food through the digestive system, fiber promotes satiety and slows down the absorption of sugar in the blood to minimize glucose spikes. Protein has a similar positive effect on blood sugar. And consuming sufficient antioxidants is critical to keeping oxidative stress in check. It’s important to get a variety of antioxidants to quench free radicals all over the body.
This satiating, antioxidant-rich yogurt bowl sets me up for the day. While my coconut flakes are toasting, I take my Lypo-Spheric® Glutathione shot to make sure my immune system is supported and my detox pathways are prepared to handle whatever I encounter when I walk out the door of my Los Angeles home.
Ingredients
- 2 cup raspberries, frozen or fresh
- 2 tablespoons chia seeds
- 1 tablespoon filtered water
- 1 teaspoon lemon juice
- ½ cup unsweetened coconut flakes
- Greek or Icelandic yogurt (I like nonfat Icelandic, but do what you prefer!)
- Other toppings: peanut butter, passion fruit, chia seeds flax seeds, mint, fresh berries
Instructions
- Make the raspberry chia jam. Add raspberries, chia seeds, water, and lemon juice to a high-speed blender and blend on high for 30 seconds. Transfer to a container with a lid. This can be made up to five days in advance and stored in an airtight container.
- Next, toast the coconut flakes. Heat a large skillet over medium heat. Add the coconut flakes and cook, shaking constantly until the coconut is slightly toasted and golden brown.
- To assemble, add your desired amount of yogurt to a bowl, spread a tablespoon of chia jam across the top along with either a spoon of peanut butter or passion fruit (if available), then garnish with a sprinkle of coconut flakes, chia seeds, and flax seeds. Finish off with some fresh mint or berries and enjoy.
Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.
