Monday, October 4, 2021

Recipe: Breakfast Super Fruit Bowl

This is my nearly-everyday breakfast (see Recipe: Lunch Super Salad for my nearly-everyday lunch). It combines a number of the superfoods I listed in Losing Weight With WW Purple. It can also be made into a smoothie for portability.

A couple of the items are bitter or sour tastes, but the fruit sweetens them. I don't add sweeteners.

I've made one recent change to it since starting, replacing unsweetened fat-free Greek Yogurt with unsweetened coconut-milk kefir, based on Dr. Will Bulsiewicz' book Fiber Fueled, which is very consistent with Dr. Uma Naidoo's book This Is Your Brain on Food: An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. The reason for the replacement is to switch from a dairy-based probiotic to a plant-based one.

This is actually a two-part recipe. The first part is a dry mix that I premix in bulk.

It's also not a precise recipe. Except for items that have WW point values, these are all Purple free foods, so the amounts are variable according to my whims and what I have on hand. I've listed recommended amount ranges.

I list specific brands where I've checked the ingredients and point values carefully. It takes constant vigilance to avoid or minimize unwanted sugars and sweeteners, so be careful making substitutions.

Dry Mix

This is a combination of spices, seeds, grains, and vegan protein powder. I use the protein powder scoop to measure everything out and store the mix in an empty protein powder jug.

All measurements in "scoops".

  • 6 Ground turmeric
  • 1/4 Ground black pepper (to activate the curcumin in the turmeric)
  • 1 Cinnamon
  • 1 Sesame seeds
  • 1 Vega Essential Shake protein powder, vanilla
  • 1 PB2 powdered peanut butter
  • 1 Bob's Red Mill muesli
  • 1 Bob's Red Mill chia seeds
  • 1 Bob's Red Mill flaxseed meal
  • 1 Unsweetened toasted coconut flakes
  1. Chop the coconut flakes finely.
  2. Mix all ingredients thoroughly.

Breakfast Super Fruit Bowl

  • 1/2-1 scoop dry mix
  • 7 g walnuts (2 halves, 1 WW point)
  • 5 g dark chocolate (8 Ghirardelli 100% cacao unsweetened chocolate chips, 1 WW point)
  • 1/2-1 C unsweetened coconut-milk kefir
  • 1/2-1 C blueberries
  • 3-6 strawberries
  • 1/4-1/2 banana
  • 1/4-1/2 apple
  • 1/4-1/2 peach
  • Optional for smoothie: 1/2-1 C unsweetened almond milk
  1. Chop walnuts and chocolate finely.
  2. Slice fruit pieces into bitesize pieces.
  3. Mix all ingredients thoroughly.
  4. Optional for smoothie: add almond milk and blend smooth.
WW Purple points: 2

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