Eat super seeds every day! They are a high nutrient food and they are packed with healthy goodness. Seeds contain all the starting materials needed to grow into a complex plant, and because of this, they are a very alive, nutritious food.
Keeping a jar of super seed mix in the refrigerator is an easy way to have these little superfoods on hand at all times.
Many seeds (like pumpkin seeds and hemp seeds) are a complete protein source! Seeds have more protein and minerals than nuts and less saturated fat.
GOOD FATS FROM A WHOLE FOOD SOURCE
Seeds are rich in ALA Omega 3 fats which feed the brain and plays a key role in metabolism and energy production.
Having a good fat in your diet is important for the absorption of nutrients, including anti-cancer phytochemicals.
Lignans are antioxidants that may help support the immune system and can help balance hormone levels in the body.
They also have anti-estrogenic effects and can prevent naturally occurring hormones from binding to estrogen receptors and exerting their negative effects.
I am especially interested in the lignans in seeds as I am a survivor of hormone-sensitive breast cancer.
Again, as a breast cancer survivor, I am very interested in all of the health benefits of seeds.
My husband has been pre-diabetic in the past, so he also makes sure to get his seeds in every day, too!
Plant foods, in general, can be very disease protective, and so eat your seeds!
If you follow my Instastories, you will know I have been obsessed with Smushed Berry Yogurt Cups!
I am finding myself on the go in the mornings, and have needed a healthy, portable, easy- to- throw- together breakfast that will keep me full well into lunch time. I found the answer in these great yogurt concoctions.
I first experienced these handy Smushed Berry Yogurt Cups when I recently visited my sweet friend, Karen, in California! I love telling the story of how we met. It was through this very blog! She is a fellow cancer survivor and was searching for something cancer-related and found New Nostalgia. We started emailing and sharing our stories. As our hearts knitted online, she decided to come to Nebraska for a visit and we have been going back and forth, visiting each other, for the last 5 years. We talk every day via the Voxer App. She is one of the sweetest gifts given to me through cancer. My beauty- in- ashes friend.
She took me on many adventures during my last visit to California. We were often in her car traveling to our many amazing destinations, and most mornings she packed Smushed Berry Yogurt Cups as an easy and healthy breakfast to eat in the car. She is even responsible for naming these awesome cups. I love hearing her say it…”shmooooshed berry yogurt cups.” Makes me smile.
There are 4 key things to making these cups unique and healthy.
Brand of Yogurt
Oikos Triple Zero Yogurt
I often make my own yogurt and love it, but there are weeks when I want super convenience, and Oikos Triple Zero (this is not a sponsored post fyi) yogurt gives me that! Store bought yogurt is notorious for being full of sugar and artificial colors, and if they don’t have sugar they would be full of artificial sugar and colors.
I stay away from these chemically laden ingredients and searched high and low for a brand that does not contain them. I had found the brand but had not added any fun berries or seeds until my Karen friend showed me how she does it.
Oikos uses the stevia herb to sweeten, uses vegetable juice for color. My one complaint is that it is not organic, which is why I still make my own on weeks that I have time to!
I buy Oikos Triple Zero at Sam’s.
Smoosh Berry Yogurt Cup – Smush and Make Take it To Go
I loved watching my Karen prepare these cups for our travel adventures. She would open it right up, add the berries, sprinkle with the seeds, then top it all with the lid that came with the cups. She then would smush everything right down using the lid.Using a paper towel folded into thirds, she would wrap the cup with the paper towel and stick the cups into a little portable cooler.
Berries For Your Yogurt Cup
I love berries! I usually buy my berries at Sam’s because the price is so right! My favorite berries in these Smushed Berry Yogurt Cup are blueberries and raspberries. I often use strawberries, too, but raspberries are so awesome for smooshing! They fall apart into bitty pieces that mix in so nicely with the yogurt. Berries add a ton of phytonutrients, antioxidants & fiber. I try to eat berries every day, and these cups are my new favorite way!
Seeds For Your Smushed Berry Yogurt Cup
Another thing I try to eat every day for the health benefits is seeds. Seeds are high in fiber, vitamin E, and good fats. They help keep hearts healthy and bodies disease-free. They are a great source of protein, minerals, zinc and all kinds of other nutrients.
My favorite blend of seeds is from Trader Joes called Super Seed and Ancient Grain Blend. It is a blend of seeds like chia, flax, hemp, red quinoa, amaranth and sprouted grains like buckwheat and millet. I love everything about this blend.
The price is right, it is super convenient, and sprouted. Sprouting (germinating) the grains increase the bioavailability of nutrients, so you get more nutritious bang for your buck! I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me!
If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!
I have yet to sprout my own seeds and grains at home. Thank you Trader Joes for doing it for me! If you don’t live close to a Trader Joes, just sprinkle your yogurt with chia and hemp seeds. Those two are powerhouses!
Seeds in the Smushed Berry Yogurt Cup are key to keeping you nice and full until lunchtime!
Super Portable Smushed Berry Yogurt Cup
The above 2 photos are from my Instastories, taken on the go to show my new favorite breakfast. I never use a cooler, because I eat them so quickly! I just put on the lid, wrap in a folded paper towel (which doubles as a napkin), and take along a plastic spoon. The cup fits perfectly in my car drink holder. I have found myself eating them in the parking lot of my favorite coffee shops.
My girls are out of school for the summer and I have been escaping early morning to get my writing done at coffee shops. I would rather not buy high sugar muffins that these shops offer that are not good for me. This is why eating my yogurt cup before entering into temptation is key for me! I walk in full and satisfied and save money by only buying a black cup of coffee.
Look at all that goodness all smashed in! My Karen showed me out to take off the lid, and use my spoon to smush the berries right down into the yogurt. The raspberries break up, the seeds get all mixed in. The texture of the yogurt is amazing! Juicy bits of raspberries, the occasional crunch of seeds, the fruitiness of blueberries and a bit of chew from chia that has been sitting and softening in the yogurt. It is so satisfying!
There are days I eat my yogurt at home. If I want to be extra generous with fruit, I will dump all in a bowl like the photo above. The added mango was delicious!
Give Smushed Berry Yogurt Cup a try & let me know what you think.
Let me know your thoughts– does a portable breakfast appeal to you? Do you ever eat your breakfast in the car?