Greek Yogurt with Blackberries and Walnuts
Prep Time: 10 minutes
Servings: 1
Ingredients:
– 1 cup plain Greek yogurt (unsweetened, full-fat or low-fat)
– ½ cup fresh blackberries
– 2 tablespoons chopped walnuts
– 1 tablespoon chia seeds
– ¼ teaspoon cinnamon (optional)
– A few drops of vanilla extract (optional) 
Instructions:
1. In a medium-sized bowl, add the Greek yogurt, making sure to choose a variety with no added sugars.
2. Rinse the blackberries under cold water and gently pat them dry with a paper towel. Add the blackberries to the yogurt.
3. Chop the walnuts into small pieces and sprinkle them over the yogurt and blackberries.
4. Add the chia seeds for extra fiber and healthy fats, followed by the cinnamon and vanilla extract, if desired.
5. Gently fold all ingredients together until well mixed but still retaining the shape of the blackberries.
6. Serve immediately or chill in the refrigerator for a few minutes before enjoying.
Nutritional Information (approximate per serving):
Calories: 320
Protein: 23 grams
Fat: 18 grams
Carbohydrates: 12 grams
Fiber: 6 grams
Sugars: 4 grams
Micronutrients:
– Calcium: 200 mg
– Vitamin C: 10 mg
– Magnesium: 50 mg
– Potassium: 450 mg
– Iron: 1 mg
This breakfast provides protein from the Greek yogurt and healthy fats from walnuts, while blackberries offer low sugar fruit with antioxidants. It’s a perfect combination for a balanced, diabetic-friendly meal.
