BLUEBERRY ALMOND BOWL

Blueberry Coconut Almond Bowl low-carb lchf

Breakfast bowls have it all – crunchy nuts, filling coconut flakes and flavorful fruit. And this bowl of goodness is an excellent alternative to those who are food intolerant to eggs. Best yet, these cups are easy to make on even the busiest of mornings or make all of your servings for days.

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

 

HEALING BENEFITS

Blueberries are one of the most common berries in grocery stores across the country. They are native to North America and delicious when consumed fresh. These dark berries are full of antioxidants to improve eyesight and antibacterial to combat intestinal bugs. Studies have found that blueberries can slow the growth of cancerous cells, specifically prostate cancer cells, due to their concentration of proanthocyandin compounds.

 

Coconut milk is made from the inner “meat” of the tropical coconut. It is actually a fruit, not a nut like the name implies. The “conventional nutrition” wisdom that claims that coconut milk is unhealthy because it has fat is false. In fact, the coconut has healing properties because of its healthy fat content. Coconut milk and coconut oil are both high in medium-chain triglycerides (MCTs) which can lower the risk of heart disease. Studies show that Alzheimer’s patients benefit from the MCT fats. And Alzheimer’s has a strong link to diabetes with some doctors even calling it “Type 3” diabetes.

 

Stevia is native to South America but is being cultivated around the world.  It is a natural plant that happens to be quite sweet.  Stevia has no calories, when used in a pure extract form, does not cause dental problems, like sugar, and has been shown to reduce post postprandial blood sugar spikes.  A study done by a panel of medical doctors at the University of Florida found that those participants in the stevia group consumed much less food than compared to those in the sugar group.  They also found that the stevia group had much lower postprandial blood sugar levels than the sugar group did.  Amazon and some grocery stores have the pure liquid stevia extract.  Avoid Stevia In The Raw® at all costs – it has dextrose in it.  Dextrose is a sugar (easy to spot since it ends in -ose) derived from corn, one of the top six inflammatory foods.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory breakfast. Look for almond pieces that are already chopped up to save a few minutes. Trader Joe’s sells excellent quality nuts that are also quite affordable. Fresh or frozen blueberries will work here. Wild berries are a value buy. They cannot sell them as organic because they were not grown on a certified farm, however, picked from the wild also means they were not sprayed with any pesticides.

Coconut is the dominant ingredient in this easy breakfast recipe. The coconut oil blends well with the coconut milk. The oil adds healthy fat without increasing the carb load.

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.

Blueberry Coconut Bowl Ingredients low carb LCHF

If you have whole almonds, chop the almonds into smaller pieces with a large kitchen knife on a cutting board. Or use a nut chopper if you have one handy.

Divide the blueberries into small containers, cover with almond slices 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 and 3 tsp of coconut oil. 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.

If you’re using coconut milk from the carton, simply add the coconut oil and optionally vanilla to the milk. Shake to combine or put it in your blender for a minute.

Coconut Milk Unsweetened IngredientsServing Size: This recipe has four servings for the 1,500 calorie meal plan. And it has five servings for the 2,000 calorie meal plan. Note the two different ingredients lists below.

1,500 Calorie Ingredient List (4X Servings)

  • Blueberries, Fresh or Frozen, 6 oz
  • Almonds, Sliced, 1/2 c
  • Coconut Flakes, Unsweetened, 1/2 c
  • Coconut Oil, 3 tsp
  • Coconut Milk, 4 c (carton) OR 1/2 c (can) + 3.5 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 1 tsp

 

2,000 Calorie Ingredient List (5X Servings)

  • Blueberries, Fresh or Frozen, 11 oz
  • Almonds, Sliced, 5/8 c
  • Coconut Flakes, Unsweetened, 5/8 c
  • Coconut Oil, 4 tsp
  • Coconut Milk, 5 cups (carton) OR 5/8 c (can) + 3.5 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 1.25 tsp

 

3,500 Calorie Ingredient List (9X Servings)

  • Blueberries, Fresh or Frozen, 22 oz
  • Almonds, Sliced, 1.25 cups
  • Coconut Flakes, Unsweetened, 1.25 cups
  • Coconut Oil, 8 tsp
  • Coconut Milk, 10 cups (carton) OR 1.25 c (can) + 7 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 2.5 tsp
BLUEBERRY ALMOND BOWL
 
Prep time
Total time
 
Breakfast bowls have it all – crunchy nuts, filling coconut flakes and flavorful fruit. And this bowl of goodness is an excellent alternative to those who are food intolerant to eggs. Best yet, these cups are easy to make on even the busiest of mornings or make all of your servings for days.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 32 oz
Ingredients
  • >>>1,500 Calorie Ingredient List<<<
  • Blueberries, Fresh or Frozen, 6 oz
  • Almonds, Sliced, ½ c
  • Coconut Flakes, Unsweetened, ½ c
  • Coconut Oil, 3 tsp
  • Coconut Milk, 4 c (carton) OR ½ c (can) + 3.5 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 1 tsp
  • >>>2,000 Calorie Ingredient List<<<
  • Blueberries, Fresh or Frozen, 11 oz
  • Almonds, Sliced, ⅝ c
  • Coconut Flakes, Unsweetened, ⅝ c
  • Coconut Oil, 4 tsp
  • Coconut Milk, 5 cups (carton) OR ⅝ c (can) + 3.5 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 1.25 tsp
  • >>>3,500 Calorie Ingredient List <<<
  • Blueberries, Fresh or Frozen, 22 oz
  • Almonds, Sliced, 1.25 cups
  • Coconut Flakes, Unsweetened, 1.25 cups
  • Coconut Oil, 8 tsp
  • Coconut Milk, 10 cups (carton) OR 1.25 c (can) + 7 c water
  • Optional: Liquid Stevia, 10-20 drops
  • Optional: Vanilla, 2.5 tsp
Instructions
  1. Divide the blueberries into small containers, cover with almond slices and the shredded coconut flakes. Store in the refrigerator or eat immediately.
  2. To make the 4 cups called for in the recipe, simply mix ½ cup from a can with 3.5 cups of water and 3 tsp of coconut oil. Optionally, you can add ½ tsp of vanilla for a bit more flavor with minimal calorie or carb impact. Shake to combine and store in your refrigerator.

 

Photos by Rob Bertholf and John Revo Puno.[/two_third]