Recipe:
- ½ cup non-fat Greek yogurt
- ¼ cup mixed berries
- 1 tsp honey
- 1 tbsp chia seeds
Instructions:
1️⃣ Scoop the yogurt into a small bowl or glass.
2️⃣ Sprinkle the chia seeds evenly over the yogurt.
3️⃣ Add the mixed berries on top.
4️⃣ Drizzle the honey over everything for natural sweetness.
5️⃣ Optional: Stir gently or let it sit for a few minutes so the chia seeds absorb some moisture and soften.
Serving Tip:
- Enjoy immediately, or refrigerate for 10-15 minutes if you want the chia seeds to expand for a thicker texture.
- You can also blend everything for a smoothie-style bowl! 🥣✨
Would you like a variation, like adding cinnamon or nuts for extra flavor? 😊
Nutrition Facts – Greek Yogurt & Berries
| Nutrient | Amount | %RDI (Based on 2,000 kcal diet) |
|---|---|---|
| Calories | 149 kcal | 7.5% |
| Energy | 624 kJ | – |
| Fats | 3.7 g | 5.3% |
| Saturated Fats | 0.4 g | 2% |
| Carbohydrates | 19.7 g | 7.6% |
| Sugars | 12.7 g | 25.4% |
| Proteins | 11 g | 22% |
| Fibers | 5 g | 20% |
Reference Daily Intakes (RDI) Used:
Energy: 2,000 kcal (~8,400 kJ)
Fats: 70g
Saturated Fats: 20g
Carbohydrates: 260g
Sugars: 50g (WHO recommendation)
Proteins: 50g
Fibers: 25g