Thick yogurt, berries, and seeds. Ten minutes, one bowl, no stove.
Prep
8 min
Cook
No cook
Protein
28g
per serving
Fiber
6g
per serving
Why this is good for your gut-brain
Plain Greek yogurt still has live cultures, which help keep a gut community diverse. The color in berries is polyphenols — plant compounds your microbes can turn into signals that travel the gut-brain axis, the nerve and chemical line between your gut and your brain. Hemp and berries also bring prebiotic fiber, which is simply food for beneficial bacteria.
Live cultures
Polyphenols
Calcium
Ingredients
Tap what you have set out
Amounts below match 1 serving. Each serving is still about 28g protein and 6g fiber. Salt amounts assume kosher salt — if you use table salt, use half.
Protein and fiber are estimates for teaching, not a medical plan.
How to cut and prepare
Open a card before you start chopping. The picture shows the shape you are aiming for.
1
Rinse berries just before you eat them. If you wash them days ahead they mold faster.
2
Put them in a colander and rinse gently under cool water. Don't blast them — raspberries crush easily.
3
Spread them on a clean towel and pat dry so they don't water down your yogurt or oats.
Common mistakes
Soaking berries in a bowl for a long time. They drink the water and get mushy. A quick rinse is enough.
Leaving strawberries whole if they are huge. Hull them (cut out the green cap) and slice so every bite has fruit.
Cook it
You will need: A bowl, A spoon, A cutting board and knife for the strawberries and walnuts.
1
Set the bowl and wash the fruit
Put the yogurt in a wide bowl so you can see the toppings. Rinse the berries in a colander right before you use them, then pat them dry on a towel. Wet berries make the yogurt watery.
2
Hull and slice the strawberries
Cut out the green cap. Slice the berry into pieces about the thickness of a coin. Leave blueberries and raspberries whole unless they are very large.
3
Chop the walnuts
A rough chop is enough. Pieces about the size of a pea give you crunch without turning into dust. If your walnuts taste bitter or smell like paint, they are old — skip them.
4
Assemble and eat
Scatter the berries, hemp seeds, and walnuts over the yogurt. Drizzle the honey and dust the cinnamon. Eat it cold. If you want it tomorrow, keep the toppings separate so the nuts stay crisp.
Make it simpler
No knife needed: use blueberries only, and leave the walnuts in halves.
Frozen berries are fine. Thaw a handful in the bowl for five minutes, then drain the liquid so the yogurt stays thick.
Flavor boosters
A pinch of orange zest on top brightens the berries.
Stir in a spoon of plain kefir if you want a looser, tangier bowl with another fermented food.
Boosters stay off the grocery list unless you add them yourself.
