Salvia hispanica

Another Weight Loss Breakfast Food And Healthy Snack!

weight loss food

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
Nutrition Facts

Coconut Oil

Amount Per 1 tbsp (14 g)

Calories 117
% Daily Value*
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 Size1 Tbsp (13g)
Servings Per Container34.00
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

Peaches and Blueberry Oatmeal

photo 1 photo 2

With peaches and blueberries flooding farmers market, this breakfast porridge is nothing short of AMAZING!

Have porridge already soaked and cooked. For a recipe for basic instructions on oatmeal/porridge cooking click here.

For each bowl of porridge (can be adjusted);

1 peach, skinned and diced

15 blueberries (more or less)

1 Tbs. EV Coconut oil or coconut cream (or 1 Tbs.grass-fed butter and/or cream)

1-2 tsp. coconut flakes

1-2 tsp. chia seeds or freshly ground flax seeds

1 Tbs. crushed walnuts (or other nut or seed)

1 tsp. sweetener, such as pure maple syrup, coconut sugar or other natural sweetener

Peaches and Blueberry Oatmeal

photo 1 photo 2

With peaches and blueberries flooding farmers market, this breakfast porridge is nothing short of AMAZING!

Have porridge already soaked and cooked. For a recipe for basic instructions on oatmeal/porridge cooking click here.

For each bowl of porridge (can be adjusted);

1 peach, skinned and diced

15 blueberries (more or less)

1 Tbs. EV Coconut oil or coconut cream (or 1 Tbs.grass-fed butter and/or cream)

1-2 tsp. coconut flakes

1-2 tsp. chia seeds or freshly ground flax seeds

1 Tbs. crushed walnuts (or other nut or seed)

1 tsp. sweetener, such as pure maple syrup, coconut sugar or other natural sweetener