Peach and Blackberry Yogurt Bowl | Nutrition Stripped Foundational Five
Eat Well Jul. 21. 2020

Peach and Blackberry Yogurt Bowl

Jul. 21. 2020
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Nourish your morning with a delicious, bright, and summery Peach and Blackberry Yogurt Bowl.

This Peach and Blackberry Yogurt Bowl gives a boost of protein and healthy fat and is the perfect basis for whatever fruits and goodies you have on hand. We used peaches, blackberries, Simple Seed Mix, and plant-based yogurt to complete this dish.

Choosing the Right Yogurt for Your Base

You can easily boost your intake of probiotics by simply switching up your shopping list. Next time you’re at the grocery store, look for a brand of yogurt that has been cultured with probiotics. This type of yogurt is produced using fermented milk and typically contains lactic acid bacteria to ramp up the concentration of probiotics.

If you have high blood pressure, probiotic yogurt may be especially beneficial. Consuming fermented milk in foods like probiotic yogurt may be effective at reducing both systolic and diastolic blood pressure. Especially in those with high blood pressure already (1).

If you don’t enjoy or have yogurt on hand, have you tried kefir?

Kefir is a type of fermented milk drink that has been linked to a long list of benefits. This cultured dairy product is made by combining kefir grains with milk to produce a creamy, flavorful beverage that’s packed with probiotics.

Kefir is a great source of several important nutrients, including protein, phosphorus, calcium, and vitamin B12, all of which play a central role in overall health (2). Additionally, kefir is low in lactose, which means that consuming a kefir drink is likely to be more well-tolerated than regular milk for those with lactose intolerance (3). In animal studies, kefir has also been shown to reduce inflammation and possess anti-allergic properties, indicating that it could be useful in the treatment of conditions like asthma (4).

Aside from kefir milk, there are plenty of other options for enjoying this delicious, gut-friendly drink. Goat milk kefir, kefir cheese, and kefir yogurt, for example, are widely available as an alternative to traditional dairy products. Meanwhile, coconut milk kefir or water kefir are two popular alternatives for those following a dairy-free or plant-based diet.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as smoothies, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

  • None! Feel free to add any you enjoy from this list here.

2 • Starchy or Sugary Carbohydrate

  • Peach
  • Blackberries

3 • Healthy Fat

4 • Protein

  • Plant-based Yogurt
  • Simple Seed Mix
  • Optional, vanilla plant-based protein powder

5 • Flavor Factor

  • Fresh lemon juice

The Recipe

Serves 1


1 cup plant-based cultured yogurt or kefir

1 tablespoon fresh lemon juice, optional

1 scoop plant-based protein powder, optional (if using, add 3 tablespoons almond milk to the yogurt)

1/2 peach, sliced

1/2 cup blackberries

2 tablespoons ground flax seed

3 tablespoons Simple Seed Mix


Step 1

Place the yogurt in a bowl. If using protein powder in this recipe, be sure to add the almond milk to the yogurt and protein powder and stir until creamy.

Top with remaining ingredients and toppings of your choice.


Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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