Global · breakfast

Greek Yoghurt Bowl with Berries, Walnuts and Chia

Name: Greek Yoghurt Bowl with Berries, Walnuts and Chia
Total time: 5 min
Cuisine: Global
Ingredients: 200 g Greek yoghurt (or plant-based yoghurt); 60 ml kefir (or a tablespoon or two); 50 g frozen mixed berries; 15 g walnuts, crushed; 15 g mixed nuts and seeds; 15 g chia seeds, soaked overnight; 45 ml water, for soaking the chia (3 parts water to 1 part chia); 1 tbsp kinako (roasted soy flour), or swap to almond flour, peanut powder or protein powder; 1 tsp maple syrup (optional)

Greek Yoghurt Bowl with Berries, Walnuts and Chia — from Dan Martin's cooking video

Watch how it’s made · 5:12

Video by Dan Martin on YouTube · Open on YouTube

5 minServes 1558 kcal a serve

Vegetarian
Gluten-free ingredients

Contains: Milk, Tree nuts, Soy. Check labels on stock, sauces and spice mixes.

About 30 g protein in a no-cook bowl, plus around 10 g fibre from chia, berries and nuts, plant omega-3 from walnuts and chia, live cultures from yoghurt and kefir, and just a teaspoon of added sugar.

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Ingredients 9

200 g Greek yoghurt (or plant-based yoghurt)
60 ml kefir (or a tablespoon or two)
50 g frozen mixed berries
15 g walnuts, crushed
15 g mixed nuts and seeds
15 g chia seeds, soaked overnight
45 ml water, for soaking the chia (3 parts water to 1 part chia)
1 tbsp kinako (roasted soy flour), or swap to almond flour, peanut powder or protein powder
1 tsp maple syrup (optional)

Method

Tap a time to watch that step in the video.

The night before, stir the chia seeds into three times their volume of water and leave to soak. 3:23
In the morning, mix the Greek yoghurt with the kefir and spoon into a bowl. 3:32
Layer on the berries, soaked chia, walnuts, mixed nuts and seeds, and the kinako or other powder. 3:39
Drizzle with a little maple syrup if you want it sweeter. 3:45

Tip. Soak the chia the night before (not counted in the time). For more protein, add a scoop of protein powder or more yoghurt. For a vegan bowl, use plant-based yoghurt and add soy milk or protein powder.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 1

Energy558 kcal2,330 kJ

Protein30 g60% of a day

Fibre11 g38% of a day

Carbohydrate34 g23 g net · 19 g sugars12% of a day

Fat36 g9.7 g saturated46% of a day

Sodium100 mg4% of a day

Where the energy comes from one serve

Net carbs 17%
Protein 22%
Fat 61%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High258%

4.1 g a serve, mostly from chia seeds (65%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B12 High70%

1.7 µg a serve, mostly from greek yoghurt (89%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High57%

32 µg a serve, mostly from greek yoghurt (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Magnesium High41%

171 mg a serve, mostly from chia seeds (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E High41%

6.1 mg a serve, mostly from nuts and seeds (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium High37%

481 mg a serve, mostly from greek yoghurt (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc High30%

3.3 mg a serve, mostly from greek yoghurt (30%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate Source18%

71 µg a serve, mostly from greek yoghurt (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 Source17%

0.3 mg a serve, mostly from greek yoghurt (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium Source16%

740 mg a serve, mostly from greek yoghurt (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source15%

2.6 mg a serve, mostly from chia seeds (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin C Source15%

13 mg a serve, mostly from frozen mixed berries (96%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A Source12%

112 µg a serve, mostly from greek yoghurt (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Vitamin K5%

5.4 µg a serve, mostly from frozen mixed berries (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin D3%

0.6 µg a serve, mostly from kefir (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Dan Martin; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.