Warm Berry Bowl | Nutrition Stripped
Eat Well Aug. 6. 2015
Breakfast

Warm Berry Bowl

Aug. 6. 2015
Breakfast
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

Looking for a simple breakfast or snack? Try this Warm Berry Bowl.

Today’s recipe is a super simple breakfast or dessert that can be made in less than 10 minutes, is delicious, and sure to give your morning a boost or satisfy a late-night sweet tooth.

The mix of fiber-rich and antioxidant-rich fruits like blueberries, blackberries, strawberries, and raspberries utilize the best of summer fruits — mixed in with an apple or pear of your choice.

When the fruit warms in the oven, the sugars start to slowly release, making the fruit a little “wilted,” which is delicious when combined with crunchy toasted coconut shreds and dark chocolate shavings that melt right into it. I love adding hemp seeds to this recipe to give it a bit more heartiness in healthy fats and protein but feel free to omit this if you don’t have any on hand or add in another nut/seed you enjoy.

The combination of warm fruit with a touch of almond or cashew milk is delicious! You can also gently heat the milk if that tastes better and you’re not a big fan of the cold/hot combo. I’ve talked about how to make your own nut and seed milk here, which I highly recommend if you haven’t tried to do it yet! Otherwise, I often have some store-bought nut/seed milk just in case I need something quick and I haven’t prepared ahead of time (I know, even I need a little help).

The beauty of this recipe is that there’s really no “recipe” at all! It’s so simple and can be made year round utilizing whatever fruits you have on hand or that’s ripe that season- for example, I gravitate towards apples, stone fruit, and pears in the fall which is a lovely mix. Whereas in the summer, berries are my jam! I also like to mix in dried fruit, it gives it a different texture like crunchy dried mulberries used here. Just have fun with it and add in whatever you enjoy!

Stripped

Strawberries

The nutrient makeup of strawberries, especially with their high antioxidant levels, have been studied regarding cardiovascular benefits, providing blood sugar stabilization due to their fiber content, anti-cancer benefits again due to their high antioxidant load (especially ellagic acid and ellagitannins).

As with most fruits and vegetables, strawberries contain great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.

Strawberries are one of the most popular berries consumed in the US. They’re bright red-deep red in color with a super sweet taste with a juicy yet creamy texture. Strawberries are grown wild or cultivated and can be used in a variety of ways from sweet to savory in dishes.

Strawberries are one of several berries high in antioxidants that have been studied regarding their anti-cancer benefits, cardiovascular benefits, improving blood sugar regulation, anti-inflammatory benefits, anti-cancer benefits, and digestive health (ulcerative colitis and Crohn’s).

The blend of phytonutrients found in strawberries have shown to have great positive effects on the cardiovascular system due to their ability to decrease oxidation of fats that line our blood vessels (i.e. decreases overall cholesterol but especially LDL cholesterol and decrease blood pressure by reducing ACE (angiotensin I-converting enzyme).

Blueberries

Blueberries have been shown to help with cardiovascular health, cognitive benefits, eye health, overall antioxidant support, insulin resistance, and anti-cancer benefits.

Because blueberries contain a great amount of fiber and they’re lower in sugar than some other fruits, they have a low glycemic index which means better blood sugar regulation and steady energy.

Blueberries antioxidant content has also shown to help improve cognitive function, overall immune support, brain health, and nervous system health. Since blueberries help reduce blood fat levels, they’ve been labeled as a “belly fat burning food”, which is also great for digestion and “debloating” our tummies due to the fiber content.

The Recipe

Serves 6

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Ingredients

2 cups blueberries

1 cup blackberries

1 cup raspberries

1/2 cup strawberries

1/2 cup large fresh figs

1-ounce dark chocolate shaved

1/4 cup dried mulberries, optional

Dash of cinnamon

1 cup homemade almond, cashew, or oat milk

Instructions

Step 1

Preheat oven to 350 degrees F.

On a large baking sheet lined with parchment paper, pour all fruit on top with a dash of cinnamon and pinch of sea salt, stir to evenly spread.

Step 2

Bake for 20 minutes or until warm and sugars start to release from the fruit. Take out of the oven and sprinkle optional garnishes and dark chocolate shavings on top. The heat from the fruit will start to melt and warm them both.

Serve in a small bowl, pour milk on top as needed/desired. Enjoy!

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