Friday, 6 November 2015

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Natural Strawberry Yogurt Breakfast

Serves 1

Ingredients:
1. 5 thin slices of banana (1/3 banana)
2. 1 strawberry sliced thin (optional)
3. 2 tsp of natural Greek yogurt 0% fat (or any other natural non-sweetened yogurt)
4. A handful or 1 tsp of sunflower seeds
5. 2 walnuts chopped
6. 2 blueberries
7. 1 pecan nut chopped (optional)
8. A sprinkling of honey muesli (less than 1 tsp) (optional)
9. 1 raspberry (optional)

Directions:
1. Mix banana, strawberry, sunflower seeds, walnuts, pecan nut and strawberries together, mashing and blending the banana and strawberry into it.

2. Sprinkle honey muesli, blueberries and raspberry.

3. Serve :-)

Nutritional Value:
Bananas are a very good source of vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.

Strawberries provide an outstanding variety of phytonutrients, including anthocyanins (especially cyanindins and pelargonidins); flavonols (especially procyanidins, catechins, gallocatechins, epicatechins, epigallocatechins, kaempferol and quercetin); hydroxybenzoic acids (especially ellagic acid); hydroxycinnamic acids (including cinnamic, coumaric, caffeic, and ferulic acid); and stilbenes (including resveratrol). Strawberries are an excellent source of antioxidant-promoting vitamin C and manganese. They are also a very good source of dietary fiber, iodine, and folate. Plus, strawberries are a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6, and omega-3 fatty acids.

Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also a good source of fiber and copper. Blueberries are phytonutrient superstars. These fruits contain significant amounts of anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables. Included in blueberry anthocyanins are malvidins, delphinidins, pelargonidins, cyanidins, and peonidins. In addition to their anthocyanins, blueberrries also contain hydroxycinnamic acids (including caffeic, ferulic, and coumaric acid), hydroxybenzoic acids (including gallic and procatechuic acid), and flavonols (including kaempferol, quercetin and myricetin). Blueberries also contain the unique, phenol-like antioxidants pterostilbene and resveratrol.

Raspberries are an outstanding source of phytonutrients, and provide us with dozens of anthocyanins, flavonoids, stilbenoids, phenolic acids, tannins and lignans. They are an unusually concentrated source of ellagitannins (like ellagic acid), cyanidins, and pelargonidins. Raspberries are an excellent source of vitamin C, manganese, and dietary fiber. They are a very good source of copper and a good source of vitamin K, pantothenic acid, biotin, vitamin E, magnesium, folate, omega-3 fatty acids, and potassium.

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut.

Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate, and niacin.

Grass-fed yogurt provides CLA (conjugated linoleic acid), a health-supportive fatty acid often absent from non grass-fed yogurts. Grass-fed yogurt is a very good source of iodine, vitamin B12, phosphorus, and calcium. It is also a good source of vitamin B2, molybdenum, pantothenic acid, protein, zinc, and biotin.

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese, and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.

Oats are an excellent source of manganese and molybdenum. They are also a very good source of phosphorus as well as a good source of copper, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc, and protein.

Additional Information:
For variety, I will add strawberry into my natural yogurt for the natural strawberry flavor. I also add in pecan nut to provide different nutrients, apart from the walnuts.

Blueberries and walnuts are known to be especially good for the brain.

References:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

This is the 0% fat Greek yogurt that I use. You can find them from the Danish supermarket IRMA.

Add 5 slices of banana into a bowl

Add 1 strawberry sliced

Add a handful of sunflower seeds (about 1 tsp)

Add 2 walnuts chopped

Add 1 chopped pecan nut (optional)

Add 2 tsp of greek yogurt or any other natural non-sweetened yogurt
Mix them well, mashing the banana, and you can eat it as it is now :-)

If you wish for extra crunch, you can add a sprinkling of honey muesli.

And here it is, with the blueberries and raspberry double-up as decoration :-)
Blueberries are very good for the brain.

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