BLACKBERRY WALNUT BOWL


This is a delicious pie filling in a bowl! And it’s healthy and hearty enough to eat for breakfast. The tart lemon juice and balsamic vinegar balance the creamy coconut milk and coconut flakes. Walnuts add healthy fat and a warm crunch to every bite.

Allergens and substitutions: To avoid walnuts substitute almonds, brazil nuts, pecans or hazelnuts.

 

HEALING BENEFITS

Blackberries are great for the health of those suffering from metabolic syndrome. These dark berries contain salicylic acid which can help lower blood pressure. Salicylic acid has properties quite similar to aspirin and makes these berries good for your heart, too. Blackberries are also high in antioxidants and fiber. Look for wild or unsprayed berries toward the end of summer when they are in season.

 

Walnuts are rich in the healthy omega-3 fatty acids. These easy to find nuts can lower bad (LDL) cholesterol and can keep your circulatory system healthy. The mighty walnut also has antioxidants which can reduce the risk of cancer and support good skin health. Look for the best bargains on walnuts and other nuts at Trader Joe’s.

 

Lemons are antibacterial and have the most calcium citrate of all the citrus fruits.   This is important because it can decrease the rate of formation of kidney stones.  Drinking lemon juice can be used to counteract nausea, heart burn or acid indigestion.  The mighty lemon can also reduce swelling, water retention and inflammation in your body.  It’s antibacterial properties can help to rid the body of the bacteria that causes UTI’s (urinary tract infection).

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory breakfast. Look for walnut pieces that are already chopped up to save a few minutes. Trader Joe’s sells excellent quality nuts that are also quite affordable.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Blackberry Walnut Bowl Ingredients

Chop the walnuts into smaller pieces with a large kitchen knife on a cutting board. Or use a nut chopper if you have one handy. Place your chopped nuts in a dry skillet over low heat for about 5 minutes or until lightly golden brown. There is no need to use oil or butter here and take care not to burn the nuts causing the natural oils to go rancid. Remove from the heat and set aside.

Chopping Walnuts

Zest about 1/2 tsp of your lemon using a box grater or zester. Take care to only remove the yellow outside layer of the lemon, not the bitter white pith. Juice one half of a large lemon or an entire small lemon. The picture above shows a small lemon. Add the lemon zest and juice to the balsamic vinegar. Store any unused lemon in the refrigerator.

Zesting a Lemon

Find a medium-sized glass or ceramic microwavable bowl and place the blackberries in it. Do not use a plastic bowl or plastic wrap, even if it does say “microwave proof”. The potential for the plastic to melt and release hormone disrupting chemicals into your food is too great to risk. Cover the berries with the vinegar, juice and zest. Mix and then microwave for 60-90 seconds. Add ~5 droppers of liquid stevia to the berries then mix again to incorporate.

Divide the berries into small containers, cover with walnuts and the shredded coconut flakes. Store in the refrigerator or eat immediately. Pour the coconut milk over everything just before you are going to eat one of these nutritious bowls.

Coconut milk: Many stores sell unsweetened coconut milk in a carton for ease of use. Unfortunately, to keep this “milk” shelf-stable they have to add some poor quality ingredients to it. There’s no high-fructose corn syrup (HFCS) in the coconut milk, so it’s okay to use for convenience from time-to-time. However, the healthiest coconut milk you can easily make at home. The coconut milk in a can is free of poor quality ingredients. To make the 4 cups called for in the recipe, simply mix 1/2 cup from a can with 3.5 cups of water. Optionally, you can add 1/2 tsp of vanilla for a bit more flavor with minimal calorie or carb impact. Shake to combine and store in your refrigerator.

Coconut Milk Unsweetened Ingredients

 

Serving Size: To part this recipe out, simply divide the components in 1/4’s or 1/3’s. The 1/4 portion is for the 1,500 calorie plan and the 1/3 portion is for the 2,000 calorie plan. Combine everything except the coconut milk and store in your refrigerator. Reheat in the microwave (without any plastic) for ~30 seconds, then cover with coconut milk.

 

BLACKBERRY WALNUT BOWL
 
Prep time
Cook time
Total time
 
This is a delicious pie filling in a bowl! And it’s healthy and hearty enough to eat for breakfast. The tart lemon juice and balsamic vinegar is balanced by the creamy coconut milk and coconut flakes. Walnuts add healthy fat and a warm crunch to every bite.
Author:
Recipe type: Breakfast
Serves: 52 oz
Ingredients
  • Blackberries Fresh, 6 oz total
  • Balsamic Vinegar, 1 tbsp
  • Lemon, Juice of, ½X + Lemon Zest ½ tsp
  • Liquid Stevia ~5 droppers
  • Coconut Flakes Unsweetened, ½ cup
  • Walnuts, Raw, 4 tbsp
  • Coconut Milk (Carton) 4 cups OR Coconut Milk (Can) ½ cup + Water 3.5 cups
  • Optional: Vanilla, ½ tsp
Instructions
  1. Chop the walnuts into smaller pieces with a large kitchen knife.
  2. Place your chopped nuts in a dry skillet over low heat for about 5 minutes or until lightly golden brown. Remove from the heat and set aside.
  3. Zest about ½ tsp of your lemon using a box grater or zester. Juice one half of a large lemon or an entire small lemon. Add the lemon zest and juice to the balsamic vinegar.
  4. Find a medium-sized glass or ceramic microwavable bowl and place the blackberries in it. Cover the berries with the vinegar, juice and zest.
  5. Mix and then microwave for 60-90 seconds.
  6. Add ~5 droppers of liquid stevia to the berries then mix again to incorporate.
  7. Divide the berries into small containers, cover with walnuts and the shredded coconut flakes. Store in the refrigerator or eat immediately. Pour the coconut milk over everything just before you are going to eat one of these nutritious bowls.
  8. OPTIONAL COCONUT MILK: Mix ½ cup of coconut cream from a can with 3.5 cups of fresh water. Add ½ tsp of vanilla, if desired. Shake to combine and store in your refrigerator.

 

Photo by Pauline Mak.

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