Superfood fruit bowl
Get ready to discover your new favorite go-to meal – the Superfood Fruit Bowl! This quick and easy recipe is flavorful, protein-packed, and promises to crush hunger and heal your body. Prepare to indulge in a bowl that satisfies your cravings while nourishing your body from the inside out. Get ready to crush hunger and embrace the Superfood Fruit Bowl – your taste buds will thank you!
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About the recipe
Want to make a simple easy meal that promises to crush hunger, balance blood sugar, cut cravings, lower blood pressure, and drop cholesterol all at the same time? This Superfood Fruit Bowl is Food as medicine at its best and promises to add more years to your life. This meal is packed with fiber, antioxidants, anti-inflammatory foods, loaded with protein and healthy plant fats that drop inflammation. Best of all, it’s full of delicious flavor making this meal a great addition to your daily intake.
So how can you use this Superfood Fruit Bowl recipe daily? Here are three practical ways:
- As a breakfast: If you are looking for a super quick breakfast that promises to start your day loaded with energy and easy to make, this Superfood Fruit bowl is the winner. You will feel the energy between meals and stay full for 4 hours with balanced blood sugar and no mid meal slumps or cravings.
- As an easy lunch or dinner: This Superfood Fruit Bowl is my perfect meal when the family is gone and I am looking for a quick option that doesn’t require any cooking.
- For dessert: Looking for a simple, delicious, and filling dessert? Layer the flavored yogurt with layers of fruit, nuts, and flaxseed. To add a little sweetness, garnishing this parfait with delicious dark chocolate chips to boost the antioxidants even more.
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Ingredients
Garnish Option for a snack or dessert variation:
1 tablespoon dark chocolate chips
Directions
Assemble the Superfood Fruit Bowl
01
In a large bowl, place the yogurt of choice with the cinnamon and vanilla and mix together.
02
Add the raw nuts and ground flaxseed.
03
Top with your fresh fruits of choice: 1 cup of berries, 1 small apple diced, ½ banana sliced, and a pitted fruit like mango or peaches peeled and sliced.
04
Enjoy a healing meal that crushes hunger for breakfast, lunch, or dinner.
05
If you want to make this a dessert, turn it into a parfait and layer in dark chocolate chips.
Tips
01
In this recipe, you use a plain unsweetened yogurt of choice (Greek or a plant based yogurt). The cinnamon and the vanilla flavor the plain yogurt. You will not miss the sugar, promise.
02
Top the flavored yogurt with the hunger crushing nuts and the ground flaxseed. I recommend you use raw nuts- you won’t need the salted and roasted nuts for this recipe which also saves you from eating all that extra salt. I use golden ground flaxseed so it doesn’t look like bugs in my yogurt, but you can use any color of flaxseed you prefer. Ground flaxseed gives you the maximum benefit of omega-3 fats. Remember to store your ground flaxseed and nuts in the refrigerator or freezer in a sealed container to get the best lasting flavors and prevent the unsaturated plant fats from getting rancid.
03
You can use any combination of fruits you like best, but I recommend at least 2 cups of fresh fruit, 1 cup of berries, and 1 small apple to feel full longer. You’ll also get the greatest health benefits from the berries and the soluble fiber loaded in the apple and pitted fruits to help lower cholesterol at your meal.
03
You need the right equipment. Dripper - this is the most important tool for making pour over coffee. You need to find one with good flow to extract all the grounds evenly. Check out the links below for my favorite Pour Over coffee brewer by Fellow.
04
This is a quick and easy meal that you make and enjoy eating immediately upon assembly.
Nutrition Facts
Amount per serving
g
Comments (0)
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We read on line that bananas will cancel out the goodness of the other fruits and veggies. Is this true?
-I am a fan of bananas. They get a bad rap on social media with those focused on carbs being bad and looking at continuous blood sugar monitoring. Bananas are a whole plant food loaded with soluble fiber. Soluble fiber helps us bind and delay the surge of blood sugar to improve insulin resistance and helps to keep us full AND removes cholesterol from our body. When we eat bananas as part of a meal or snack that has protein and healthy plant fats, we can get all the wins of bananas with high fiber and healthy carbs and not end up with a blood sugar spike from that meal. For athletes and those exercising regularly, bananas are a great way to fuel the body and replenish the muscle fuel glycogen. So if you are moving and eating healthy meals, bananas can be part of your diet and wellness routine. They are personally one of my favorite fast foods to eat.
Here is my problem- I am a Type I diabetic and 74 grams (in my experience- a recent diagnosis) would take a lot of short acting units of insulin 4 units for 80 grams. I’m concerned about this. Wonder is this is the program for me?
-I specialize in diabetes care and have helped hundreds of people with both type 1 and type 2 diabetes. There is 74 grams of total carbs in this smoothie and 23 grams of these carbs are from fiber since the ingredients are all whole plant foodsI What we teach in Dr. Cheryl Wellness is how to count carbs and focus medication dosages on NET carbs - so this smoothie as it is has 51g of net carbs and this is a full meal replacement that will keep you full for 4 hours. So if you need 1 unit of short acting insulin for every 20 grams of carbohydrate (as you noted in your comment your Rx is with type 1 diabetes), you would need 2.5 units of insulin for this full meal smoothie. I help members adapt a meal plan and wellness routine that works for them even with type 1 diabetes. People with Type 1 Diabetes, you can become insulin resistant and so it takes both food and lifestyle habits to help you become more insulin sensitive and at the same time not let you miss out one getting the healthy antioxidants you need to combat other diseases, have a healthy gut, and add more healthy years. You get these protective antioxidants from whole fruits and vegetables and too many health professionals are stripping these away from those with diabetes with the siloed focus of blood sugar and not exploring ways your body can maximize on all the benefits of whole fruits and vegetable and whole food carbohydrates, protein and fat and at the same time balance your blood sugar to optimize your insulin dosage. For you, I would suggest adding 10 more grams of protein to this smoothie in the form of 1/4 cup more of nuts or adding greek non-fat yogurt or a scoop of pea or whey protein powder if you prefer. I will work with you in my membership to find the right formula for each of your meals so you can optimize your nutrition and balance your blood sugar. I hope you sign up for my weekly email, check out my membership and listen to my weekly podcast "The Wellness Table" on your favorite podcast platform or here on the website on the podcast tab or on Youtube channel Dr Cheryl Wellness. Great to see you here.
Hello Dr. Cheryl! I would love to try this recipe, but the list of ingredients is incomplete as written. Just thought you should know!
Sorry for the delay in response. Just learning how to reply to comments on my new website. I fixed the recipe based on your catching this error and it should be great for you now. Thank you for letting me know. I hope you enjoy this delicious smoothie.
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I am very glad your husband is doing better and finding some solutions for his condition. Great to have you visit Dr. Cheryl Wellness website where my mission is to help you create a diet and wellness routine that combats disease and add more healthy years to your life. This would be great for your husband to combine with any other treatments. Join my weekly email list to get my latest weekly content delivered to your inbox. Listen or watch my weekly podcast The Wellness Table and I invite you to check out my membership.
Thanks Sandra! We love this recipe!
So glad you are enjoying this recipe. It definitely is a family favorite at my house.
Sushi is my fav!!
I love it too! You can get all your healthy foods wrapped up in a sushi roll for a delicious meal.
Love this coffee!
Great to see how to respond to your comments on my new website. Glad you enjoy the superfood coffee. A great start to your day.
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