This Seedy Coconut Yogurt Fruit Bowl is one of my recipe creations that has evolved over time. I use it as a breakfast meal, or a healthy treat. When I use frozen fruit, I typically thaw it in a covered container overnight in the fridge. Otherwise, a few hours at room temperature works just as well.
Disclosure: I get commissions for purchases made through affiliate links (marked with asterisks) in this post.
For the fruit, I usually use either of the following:
>Frozen Organic Blueberries, thawed
>Frozen Organic Dark Sweet Cherries, thawed
>½ Fresh Organic Apple
NOTE: Occasionally, I’ll use a combination of 2 of the above fruits as a special indulgence. My favorite combination for this recipe is blueberries and apple.
Recipe
1/2 cup organic fresh or frozen blueberries thawed
1/2 cup organic Greek whole milk yogurt plain
1/2 tsp organic coconut sugar
1 tbsp organic unsweetened coconut flakes
1 tbsp organic/ raw pumpkin seeds
1 tbsp raw sunflower seeds
1 tbsp organic Shelled Hemp Seeds – aka Hemp Hearts (optional)
Recipe Instructions
Add the yogurt to the thawed blueberries, but don’t mix them.
Sprinkle the sugar over the yogurt and let it sit until the sugar sweats:
Stir the mixture together until well blended.
Add the coconut flakes and seeds. Leave as is or stir to mix. Voila!
My Preferences
As much as possible, I use organic products versus conventional. I prefer Greek Yogurt over regular yogurt because it has more protein, and I opt for the Whole Milk variety because I generally bypass low-fat non-fat food choices. My preference is to use organic unsweetened coconut flakes. This allows me to choose what type of sweetener, and how much (if any) I will use. My favorite sweetener for this recipe is organic coconut sugar. As an aside, I use a lot of frozen organic fruit and vegetables. As long as the contents of the package is just fruit or vegetables, it’s a practical, and convenient alternative to fresh.
What Makes this Healthy?
Blueberries
According to Julie Morris in her *Superfood Smoothies book, blueberries (and other North American Berries) are superfoods that “support the immune system, have anti-aging, anti-inflammatory properties, and provide excellent protection from disease.” See the Superfoods Everyone Needs article for even more benefits. In his book *Eat to Beat Disease, the author shared the following:
Studies of 75,929 women showed that those eating one cup of fresh blueberries per week had a 31 percent reduced risk for breast cancer.
William W. Li, MD
NOTE: I’ll be sharing more from Dr. Li’s book in a future post. 😉
Pumpkin, Sunflower & Hemp Seeds
Take a look at this list of Super Healthy Seeds You Should Eat for the various benefits of these (and other seeds). I first learned about hemp seeds while exploring *Superfood Smoothies. As well as being one of the best sources of protein, it’s also a great source of essential fatty acids (promotes heart and skin health), minerals, and GLA which apparently can help balance hormones.
Greek Yogurt
Did you notice that yogurt was on the list of superfoods in the article referenced earlier? Take a look at some health benefits of yogurt as well as a comparison of Greek Yogurt vs Yogurt.
Make it your own!
For this recipe, feel free to make it your own by replacing ingredients based on your preferences and/or dietary restrictions. For example, make it vegan by using a non-dairy yogurt. Additionally, I am firm believer in “Use what you have!” Organic products are my preference but naturally conventional ingredients can be used to make your own Seedy Coconut Yogurt Fruit Bowl. Enjoy!
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