Yogurt+Butternut Squash Breakfast

This bowl is full of healthy fats, protein, and fiber that makes for great pre-workout fuel.

Since the butternut squash needs to be roasted I highly recommend incorporating into meal preparation. I like to get a large butternut squash and add a little to salads or as part of a side dish for dinner. If I’m not planning on eating it soon I just freeze the remainder of the squash and reheat it. If you’re wanting to save more time you can buy the squash pre-cut, like this one cubed butternut squash. Wholefoods typically has a few brands available both fresh and frozen options.

I added 1 tablespoon of protein powder since coconut yogurt doesn’t have any protein in it. So if your protein powder is one that you have to hide in shakes with lots of fruit or chug because it’s not that great, I probably wouldn’t recommend adding it to this recipe. The pecans and flax will provide some protein still.

Flaxseed, if you don’t have some stashed in your fridge you totally should. Flaxseed’s health benefits can be attributed to it’s Omega-3 essential fatty acids, lignans, and fiber content. Omega-3 fatty acids are essential for brain and heart health. Although it’s not fully understood, some research indicates that the lignans in flax-seed may help prevent cardiovascular disease, regulate blood sugar, and prevent some cancers. (1) They also contain fiber. I know we all should know by now how important fiber is, but many people are still missing it in their diet. Fiber can help lower cholesterol and blood sugar, aide in weight management, and keeps things moving. (2) Keeping things moving prevents bad bacteria from growing in your gut and helps eliminate toxins from your body. So yes, your daily time the toilet and your smart phone is essential to health.

Keep in mind that in order to get the benefits of the flaxseed it need to be ground up. Flaxseed does tend to oxidize and go bad quickly so make sure to store it in the refrigerator. I usually purchase the whole seed and grind it my coffee grinder. You can add it oatmeal, salads, smoothies, and yogurt.

(gluten-free, vegan, paleo, refined-sugar free)

Time: 10-30 minutes      Serves: 1

Ingredients 

  • 1 cup of unsweetened or vanilla coconut yogurt
  • 1/2 cup of roasted butternut squash
  • 2 tablespoons of vanilla protein powder (optional)
  • 1/4 cup of pecans
  • 1 teaspoon of grounded flaxseed
  • 1/8 teaspoon of cinnamon

Directions 

  1. Pre-heat the oven to 400 degrees F.
  2. Peel, deseed, and cube a large butternut squash.
  3. Toss in about 2 tablespoons of coconut oil if making the whole squash. Sprinkle sea-salt over the squash and cook for 25-30 minutes.
  4. Blend or whisk 2 tablespoons of protein powder with 1 cup of yogurt then pour it in a bowl.
  5. Toss 1/2 a cup of the cooked butternut squash with the cinnamon and ground flax seed and add it to the yogurt.
  6. Add 1/4 cup of pecans to the yogurt bowl.
  7. Top with preferred nut butter or sweetener if desired.

This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects.  The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care professionals. 

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