Morning Booster
Yogurt Parfait at work! The ideal breakfast to be full of energy or as a snack right after the gym for optimal recovery. High in fiber and high amounts of vitamins and minerals (especially Vitamin B-12, Vitamin B-6, Folic Acid and Phosphorus).
Ingredients for 1 portion:
- 3 Tbsp pomegranate
- 1/4 cup Whole-wheat cereals (10g)
- 1/2 sliced apple
- 4-5 sliced strawberries
- 5 tbsp 0% fat yogurt (1/3 cup)
- 1 tsp honey
- 1tbsp chia seeds
- 1 tbsp frozen raspberries
- Large take-away plastic cup
Directions:
- Blend the yogurt with the raspberries, the honey and the chia seeds
- Place the pomegranate at the bottom of the cup
- Add the sliced apples
- Add the cereals
- Add the blended yogurt
- Lastly, add the sliced strawberries
Enjoy!
Nutritional value per portion:
- Calories: 286.3kcal
- Fat: 3.9 g
- Total Carbohydrate 57.1 g
- Detary Fiber 13.9 g
- Protein 13.6 g
Vitamins and minerals
- Potassium 541.7 mg
- Vitamin B-12 66.0 %
- Vitamin B-6 83.6 %
- Vitamin C 23.8 %
- Calcium 15.4 %
- Folate 68.9 %
- Iron 18.3 %
- Magnesium 21.0 %
- Phosphorus 24.8 %
- Riboflavin 21.4 %
- Thiamin 21.2 %
Dietitian’s Tip: if you are going to prepare this at home, and consume it later on, place the breakfast cereals in a plastic container and place them right before you eat it.
Eleana Liasidou
Clinical Dietitian- Nutritionist, MSc