Yogurt bowls are a delicious way to start your day. They are filling and only take about 5 minutes to prep. They are also versatile and can be made to satisfy any palate.
A lot of people skip eating breakfast. If you have trouble with blood sugar control, pre-diabetes, energy lulls, and mood swings you should get in the habit of eating breakfast. My day always goes smoother, with less cravings, when I start out with a filling meal. I always recommend to include a protein, fat, and carbohydrate in your breakfast. Many people reach straight for the carbs which is not a good idea. Without adequate protein and fat your blood sugar will spike quickly and then crash just as fast. Yogurt bowls provide a balance of all your macronutrients. Yogurt is also a source of probiotics.
The type of yogurt you consume matters! Greek yogurt, plain and unsweetened, provides more protein (almost double) and less lactose/whey than regular yogurt. Greek yogurt contains close to half the amount of carbohydrate than regular yogurt. Yes, you read that right. Yogurt is a source of carbohydrate. When you purchase flavoured yogurt you are getting unnecessary sugar and flavouring. It's better to add your own flavour with whole food toppings.
It's also important to avoid low fat yogurt options. If you are going to eat yogurt, eat the fat. The low fat options are higher in sugar content and contain fillers to "fix" the taste and texture. We need some saturated fat in our diet for energy and hormone production.
If you avoid dairy products I recommend a coconut yogurt as an alternative. They're rich and creamy like greek yogurt and are a healthy dairy-free alternative.
One of my favourite ways to dress up a yogurt bowl is this Tropical Bowl. It makes me feel like i'm in paradise, especially on a cold rainy Vancouver day.
1/2 cup greek yogurt or coconut yogurt - unsweetened and plain
1/4 cup rolled oats
1 scoop vanilla or natural protein powder (optional)
1 tbsp chia seeds
1 tbsp flaxseed
1 tbsp unsweetened shredded coconut
1/4 cup organic pineapple - diced
1 organic kiwi - diced
1/2 organic banana - sliced
1 tsp pure maple syrup
Start by mixing your protein powder and yogurt together in a bowl. Add all other ingredients in layers on top. Drizzle with maple syrup, grab a spoon and enjoy!