- Food and Cooking
Fruit and Yogurt Smoothie with Cacao Nibs ~ Quick and Easy Healthy Breakfast Recipe
Easy Breakfast Recipe
On weekends my husband and I often have a larger breakfast in the late morning. I guess it could more accurately be called brunch. That is when we have our omelets or Mexican styled entrees such as Huevos Rancheros and other treats.
Most weekday mornings we start our day with the smell of a fresh pot of dark roast coffee scenting the air and after a cup or so we are ready to have a bite to eat.
We often purchase our fresh fruit at Costco. Anyone familiar with that membership store knows that portions are generally quite large.
The strawberries come in 4 pound (64 oz. or 1.8 kg) containers as just one example. We most often choose to have strawberries in our home as well as apples. We then alternate the other fruits such as blueberries, cantaloupes, peaches and the many other offerings depending upon what is available and seasonally fresh.
For quite some time now I have been cutting up the fresh fruit. I then add it to a bowl and top it with Greek yogurt, a sprinkling of raw organic cacao nibs and a few slivered almonds. This makes for a delicious and healthy way to start our day.
I have been doing this ever since viewing a Dr. Oz television show touting the nutritional aspects of this natural food (see below for more details.)
We had a bit too much fruit in the house at one point and I did not want the strawberries to end up on our compost pile (other than the stems and leaves) so thought that I would haul out and utilize our blender.
After creating this recipe from things we had on hand, this fruit and yogurt smoothie has become a favorite and has been repeated many times. I thought that others might wish to know of this specific tasty combination. That is why this article posted here has come to fruition.
Ingredients to make this Simple and Healthful Fruited Smoothie with Cacao Nibs
- 4 cups Strawberries, halved
- 1 medium to large Apple, (I used a Pink Lady Apple)
- 1 large Egg
- 1 cup nonfat Greek Yogurt
- 1/2 cup Vanilla Almond Milk
- 1 tablespoon Cacao Nibs, (raw and organic)
- 1/2 teaspoon Almond extract (or Vanilla extract)
In a hurry? This recipe only takes a few minutes to prepare!
- Wash the strawberries and apple.
- Remove the stem from the strawberries, cut them in half and put them into your food blender.
- Core the apple removing the seeds and cut it into chunks adding it to the blender. Keep the peel on for more nutritional value.
- Add the 1/2 cup of vanilla almond milk to the blender and start to blend to make a bit more room in the blender for the remaining ingredients.
- Add the egg, Greek yogurt and almond extract (or vanilla extract if you prefer) to the blender as well as the tablespoon of cacao nibs.
- Blenderize the ingredients on high until liquified. I end up using the highest setting which is Frappe on our blender.
- Finally add a few ice cubes for a final blending. Your healthful smoothie should be a pale pink color with specks of the strawberry seeds and hints of the pulverized darker cacao nibs suspended in the delectible looking slightly frothy liquid.
- Pour into glasses directly from the blender plain or over more ice if preferred frosty and more chilled.
- Cheers to your good health as you drink this nutritious sweet tasting healthy breakfast or anytime of the day quick and easy meal or between meal treat.
Using our Food Blender
Prep and Cook Time is Really Speedy!
Nutrition for this Fruit & Yogurt Smoothie with Cacao Nibs
|Serving size: 1 cup ( 8 oz.)|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 1 g||5%|
|Unsaturated fat 0 g|
|Carbohydrates 22 g||7%|
|Sugar 16 g|
|Fiber 6 g||24%|
|Protein 9 g||18%|
|Cholesterol 49 mg||16%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Until watching that Dr. Oz television show, I had no idea of all the health benefits of introducing raw organic cacao nibs into our diet. Believe it or not, the particular show that I was watching had to do mostly with weight loss strategies. I'll admit to needing a bit of help in that department so I made some notes.
It turns out that raw organic cacao nibs help to diminish appetite. Now hold on! That doesn't mean that you can eat a mountain of cacao nibs and suddenly the extra pounds miraculously melt away. Unfortunately it is not quite that easy!
Cacao nibs like most foods have calories that must be taken into consideration. No magic bullet there! If eaten in moderation and added to things like smoothies, oatmeal, trail mixes and the like it can apparently help.
Disclaimer: Talk to your doctor or medical professional regarding the health benefits of consuming cacao nibs in your diet. This is in no way deemed to be medical advice.
That is not the only reason to consider adding raw organic cacao nibs to one's diet. In fact it is considered to be one of the so called "super foods" just like blueberries.
It contains an abundance of antioxidants. Most people already know that antioxidants can do all sorts of wondrous things. Here are a few examples:
- Potentially preventing heart disease
- Preventing some types of cancer
- Slowing down age related macular degeneration which can cause blindness and other things because of its effect on fighting free radicals in our bodies which can cause mayhem.
Studies are continually being conducted and antioxidants derived from food sources often come out as a top preventative measure verses taking supplements. If they taste good like blueberries, dark chocolate, red wine or green tea so much the better!
Cacao nibs have even more antioxidants than the foods and drinks mentioned. They have up to double or triple the amount.
These little nibs are also a rich source of magnesium and other minerals important to our health. Because of the various properties associated with nutrients in cacao nibs we can expect to sometimes see effects such as these:
- Increased energy
- Improved moods
- Decreases in blood pressure
- Improved digestion and more.
Cacao nibs have no sugar unlike chocolate where sugar is added. So they are not what you might think if tasting them for the first time.
They have a slight dark chocolate bitter taste which not unpleasant in flavor. I would not choose to eat them just as they are. Combining them with other things which have some natural sweetness is the way to go in my opinion.
In reading several reports regarding cacao nibs along with hearing about them on the Dr. Oz show, they are now a part of our home pantry staples.
I may never be a Wonder Woman (anyone remember that TV show?) but I plan to keep eating some of the super foods such as cacao nibs, blueberries and the like. Undoubtedly some of the super foods gave her some of her super human strength and endurance.
I can dream, can't I? Haha!
A little Wonder Woman Mix (I am guessing that she probably ate Cacao Nibs.)
Here is hoping that you enjoy my recipe for this delicious and super healthy fruit and yogurt smoothie that I have been making on a regular basis for a quick and easy breakfast. What could be easier?
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© 2012 Peggy Woods