When night time calls and you want to snuggle up on the couch with a blanket and a good movie (or Netflix show) sometimes you want a sweet treat. Lately, while being home a lot healing after my labrum surgery, I have been craving a hearty bowl of cold, fresh berries. Not only are they sweet and delicious, but they are also loaded with good-for-you fiber and other nutrients which are great when your belly isn’t feeling so great. I love fresh berries including strawberries, blackberries and raspberries. I think I could do without blueberries for this recipe, but feel free to use your favorites!

This tasty bowl is perfect in smaller portions too, and makes for a very colorful dessert options for hosting friends and family in little tiny clear plastic cups too!

Ingredients Used:

1. Fresh organic strawberries
2. Fresh organic blackberries
3. Fresh organic raspberries
4. Chobani plain Greek Yogurt (or your favorite plain yogurt brand, no fruit or flavors)
5. Ground Cinnamon Powder
6. Kind Healthy Grains Granola in Peanut Butter or Bear Granola which is delicious too!
7. Spectrum Ground Flaxseed with Berries
8. Options Whipped Cream

How to Make:

1. Make sure to wash all of your fruit and cut off the leaves from the strawberries and slice them up. Use a fruit wash to ensure you get off any sprays they may have put on the berries
2. Grab a bowl that has been in the fridge getting cold (I like to pre chill my berry bowls just like your pre chill a mug for beer)
3. Put in a handful of strawberries, 1-2 scoops of raspberries and 1-2 scoops of blackberries
4. Top with some Chobani or other brand plain greek yogurt
5. Dust with some ground cinnamon (I put cinnamon on any sweet treat to prevent glycemic/sugar spikes and it also has some great anti-inflammatory properties as well)
6. Add some KIND granola for a crunch
7. If you’re feeling daring, add some whipped cream on top!

Nutritional Benefits:

Yogurt: First off, let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, likecalcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

Flax seed: Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

Strawberries: Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

Blackberries: They’re packed with vitamin C. Just one cup of raw blackberries has 30.2 milligrams of vitamin C. Also full of vitamins and minerals like C, K, and manganese and high in fiber.

Raspberries: Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.

Cinnamon: Cinnamon is loaded with powerful antioxidants, such as polyphenols. The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of disease.

 

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