RECIPE: Simple Sating Breakfast Bowl

Clients often ask me what I eat for breakfast.  As if the answer is a window in to my secret healthy, holy grail.  To be honest, I’m still searching for my Health Holy Grail: The potion that crushes my sweet tooth cravings, the meal that leaves me happy, healthy, wealthier and wiser, right?

Well, maybe it’s in a spinach smoothie or maybe it’s in an onion, mushroom and arugula omelet? All I know, is the easiest, tastiest, most filling breakfast for me is my go to Simple Sating Breakfast Bowl:

In a reasonably small bowl or coffee mug, I combine Plain Greek yogurt, fruit and nuts.

Sounds simple. Almost too simple. But lets take a closer look at my Simple Sating Breakfast Bowl’s contents:

Berry Bowl

Each morning I keep my gut guessing, I mix it up with different fruits, and nuts and berries.

But it always begins with a few dollops of plain greek yogurt.

Skip the flavored junk, which has tons of added sugar…and don’t fall for Dannon or Yoplait “greek-style” yogurts, get the real stuff; I like Fage, Helios or Trader Joe’s Organic European style yogurt. Don’t fret the fat content, it’s great for your gut, your digestion, keep you full and you NEED fat for vitamin absorption, among other things.  The probiotics in yogurt, coupled with greek yogurt’s protein punch are fantastic for GI health (and keep you full and regular!)

berry bowl 2

My fruit choices are usually low glycemic fruits, like organic berries (when they are in season) or a diced organic apple, or sometimes, when I really wanna splurge on my superfood intake, I use goji berries to blast up my ‘health ante’.

The nuts I enjoy with plain Greek Yogurt are either walnuts, almonds (whole, chopped, slivers or sliced), or pecans, though any ole nut’d do.  This addition adds protein and keeps you fuller (is that a word?) longer and packs in mega-micronutrients that aid in overall health. Sating.

Oh and don’t forget the cinnamon! I hit it hard with 5-6 dashes! Boosts flavor and lowers blood pressure and cholesterol (or that’s what “they” say, anyway).

The easy clean up tossing a bowl in the dishwasher is simple and sating as well.

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

2 thoughts on “RECIPE: Simple Sating Breakfast Bowl

  1. Yum! Blueberries and raspberries are the favorites here! We do add some of my dad’s maple syrup. And for STC (slow transit), I’ve taken to adding tiger nut flour and a Klaire prebiotic scoop. Actually tastes great! I didn’t used to tolerate any dairy, but now find I can tolerate it when I make my own yogurt and drip it.

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