Yogurt Cream with Berries
Yogurt cream with berries - This is a good start to the day. Photo: Maren Baumgarten
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.
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 1.8 μg | (3 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 214 mg | (5 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 6.1 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 20 g | |||
| Uric acid | 9.4 mg | |||
| Cholesterol | 45.6 mg |
Ingredients
- Ingredients
- 10 ozs creamy Greek yogurt
- 3 ozs Coconut milk
- 3 Tbsps flaxseed oil
- 3 ozs mixed berries
- 2 tsps roughly chopped almonds
Kitchen utensils
Preparation steps
Mix the yogurt with coconut milk and 2 tablespoons of flaxseed oil.
Select the berries, wash and pat dry. Roast almonds in a pan without fat at medium heat for 3 minutes.
Fill the yogurt mixture into two bowls, garnish with berries, remaining flaxseed oil and roasted almonds.
