Low-Carb Breakfast

Yogurt Cream with Berries

5
Average: 5 (4 votes)
(4 votes)
Yogurt Cream with Berries

Yogurt cream with berries - This is a good start to the day. Photo: Maren Baumgarten

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Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
500
calories
Calories

Healthy, because

Even smarter

Nutritional values

The combination of protein-rich Greek yogurt and coconut milk with MTC fats is particularly attractive for athletes, because we need the protein to maintain and build up the muscles. With MCT fats we discuss whether they are able to increase performance and fat burning. By the way, these are medium-chain fatty acids which can be quickly absorbed by the body.

This recipe is well suited for a low-carb or even ketogenic diet. Berries fortunately belong to the fruits with only few carbohydrates and plenty of satiating dietary fibre. Also suitable for a ketogenic diet and therefore an alternative to berries are papaya, rhubarb and, in small quantities, apricots.

1 serving contains
(Percentage of daily recommendation)
Calorie500 kcal(24 %)
Protein19 g(19 %)
Fat44 g(38 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E1.7 mg(14 %)
Vitamin K1.8 μg(3 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.1 mg(7 %)
Folate60 μg(20 %)
Pantothenic acid1.1 mg(18 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C21 mg(22 %)
Potassium214 mg(5 %)
Calcium154 mg(15 %)
Magnesium31 mg(10 %)
Iron0.9 mg(6 %)
Iodine6.1 μg(3 %)
Zinc0.9 mg(11 %)
Saturated fatty acids20 g
Uric acid9.4 mg
Cholesterol45.6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces creamy Greek yogurt
3 ounces Coconut milk
3 tablespoons flaxseed oil
3 ounces mixed berries
2 teaspoons roughly chopped almonds
How healthy are the main ingredients?
Coconut milkalmond
Preparation

Kitchen utensils

1 Non-stick pan, 1 Bowl

Preparation steps

1.

Mix the yogurt with coconut milk and 2 tablespoons of flaxseed oil.

2.

Select the berries, wash and pat dry. Roast almonds in a pan without fat at medium heat for 3 minutes.

3.

Fill the yogurt mixture into two bowls, garnish with berries, remaining flaxseed oil and roasted almonds.