Here is another breakfast that is loaded with nutrients, a nice alternative to smoothies for those who want a change. Or, turn it into a smoothie!
Shared at Gluten Free Wednesdays!
Besides the many nutritional benefits each one of these ingredients has, they also contribute to weight loss, or keeping a trim figure. This dish makes a great portable food for a snack or meal re placer and great for kids too. You can feed it to your little ones as long as they are able to eat solid foods, the chia and coconut (as long as there are no allergies to coconut) are great additions for growing kids and adults too.
At the end of this post, you will find nutritional content for the ingredients listed.
Ingredients:
Blueberries
Strawberies
Banana
2 tsp. Coconut Flakes:
1 – 3 tsp. EV Coconut oil (melted):
1 tsp. Chia seed:
Instructions:
In a small bowl, combine equal amounts of blueberries, strawberries and bananas, then the rest of the ingredients. Mix and enjoy!
| Blueberries 1.00 cup 148.00 grams 84.36 calories |
||||
| Nutrient | Amount | DV (%) |
Nutrient Density |
World’s Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin K | 28.56 mcg | 35.7 | 7.6 | excellent |
| manganese | 0.50 mg | 25.0 | 5.3 | very good |
| vitamin C | 14.36 mg | 23.9 | 5.1 | very good |
| fiber | 3.55 g | 14.2 | 3.0 | good |
| Strawberries 1.00 cup 144.00 grams 46.08 calories |
||||
| Nutrient | Amount | DV (%) |
Nutrient Density |
World’s Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin C | 84.67 mg | 141.1 | 55.1 | excellent |
| manganese | 0.56 mg | 28.0 | 10.9 | excellent |
| fiber | 2.88 g | 11.5 | 4.5 | very good |
| folate | 34.56 mcg | 8.6 | 3.4 | very good |
| iodine | 12.96 mcg | 8.6 | 3.4 | very good |
| potassium | 220.32 mg | 6.3 | 2.5 | good |
| magnesium | 18.72 mg | 4.7 | 1.8 | good |
| vitamin K | 3.17 mcg | 4.0 | 1.5 | good |
| omega-3 fats | 0.09 g | 3.8 | 1.5 | good |
| Banana 1.00 each 118.00 grams 105.02 calories |
||||
| Nutrient | Amount | DV (%) |
Nutrient Density |
World’s Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin B6 | 0.43 mg | 21.5 | 3.7 | very good |
| vitamin C | 10.27 mg | 17.1 | 2.9 | good |
| manganese | 0.32 mg | 16.0 | 2.7 | good |
| fiber | 3.07 g | 12.3 | 2.1 | good |
| potassium | 422.44 mg | 12.1 | 2.1 | good |
|
Amount Per 1 tbsp (14 g)
|
| Calories 117 |
| Total fat 14 g | 21% |
| Saturated fat 12 g | 60% |
| Polyunsaturated fat 0.2 g | |
| Monounsaturated fat 0.8 g | |
| Cholesterol 0 mg | 0% |
| Sodium 0 mg | 0% |
| Total Carbohydrate 0 g | 0% |
| Dietary fiber 0 g | 0% |
| Sugar 0 g | |
| Protein 0 g | 0% |
| Vitamin A | 0% | Vitamin C | 0% |
| Calcium | 0% | Iron | 0% |
| Vitamin B-6 | 0% | Vitamin B-12 | 0% |
| Magnesium | 0% |
|
Nutrient Facts; Chia Seeds
Serving Size: 1 Tbsp (13g) Servings Per Container: 34.00 |
Amount Per Serving | % Daily Value |
|
|
||
|
Calories
|
60.00
|
|
|
Calories from Fat
|
40.00
|
|
|
|
||
|
Total Fat
|
4.50 g
|
7 %
|
|
Saturated Fat
|
0.50 g
|
3 %
|
|
Trans Fat
|
0 g
|
0 %
|
|
Cholesterol
|
0.00 mg
|
0 %
|
|
Sodium
|
0.00 mg
|
0 %
|
|
Potassium
|
10.00 mg
|
0 %
|
|
Total Carbohydrate
|
5.00 g
|
2 %
|
|
Dietary Fiber
|
5.00 g
|
20 %
|
|
Sugars
|
0.00 g
|
N/A
|
|
Protein
|
3.00 g
|
6 %
|
|
Phosphorus
|
12.00 mg
|
1 %
|
|
|
||
|
Vitamin A
|
0.00 %
|
|
|
Vitamin C
|
0.00 %
|
|
|
Calcium
|
6.00 %
|
|
|
Iron
|
4.00 %
|
|
Sources: http://www.whfoods.com/, http://www.bobsredmill.com/chia-seed.html
A Nutritional Makeover 
Thank you a lot for sharing this with all people you really understand what you’re talking approximately!
Bookmarked. Please additionally seek advice from my site =).
We may have a hyperlink change agreement between us
Hi There Anutritionalmakeover,
Thanks for your thoughts, Im 16 and average for my height, but if from now on, i ate nothing but foods which are low in fat, how long would it be before i start to notice weight loss??
Like;
Breakfast- weetabix
Lunch- Spinach leaves, small clemantine, banana, 2 crackers
Dinner- an apple and a low fat yoghurt
and nothing else all day
All the Best
I’m really glad you asked 🙂
You actually most likely will not see results from eating a lowfat diet. And if you do, most likely will end up gaining back more than you lost.
This food and some others I mention are actually only good for initial weight loss. Getting proper fats in your diet is essential for weight loss.
This is such a major topic to cover in such a short response which is why I am covering it in my upcoming book.
For now, if you would like more info, I would love to point you in the right direction to learn about the contravercy in lowfat diets, dieting, and starving or depriving oneself of food.
Please contact me if you would like further information
Thanks 🙂
Dr chen who was on the Dr Oz show asserted the fruit not simply reduces cravings
and act as a fat blocker but she also asserted that the
Garcinia Cambogia increases lean muscle mass and
decreases fat. This really is because of the quantity of fiber that
it contains. It seems to work by inhibiting an enzyme that converts carbohydrates to fat.
Thank you for the additional information Xavier!