Cantaloupe Bowl

Breakfast can be a hard meal on weekdays.  Sometimes we find the rush of getting ready for school has us making high carb – low protein choices that make us sluggish in the morning.  This ‘fruit bowl’ is a great source of energy to start the day with and it is fun to make.  Low sodium, low cholesterol = heart healthy.

Prep Time: 5 minutes                  Serves 2

Ingredients:

  • 1 medium cantaloupe
  • 1 cup Greek yogurt
  • 1/2 cup each berries ~ raspberries, straberries (sliced), blueberries etc.
  • 2 tsp pumpkin seeds

Very simple.  Cut a medium cantaloupe in half and remove seeds with spoon.  Add 1/2 cup Greek yogurt to the hollow of the cantaloupe.  Add 1/4 cup of each of your berries to each fruit bowl.  Top with 1 tsp pumpkin seeds.  Enjoy!

Darling Daughter’s Notes:  I don’t like Greek yogurt that much so Mom swaps it out for a natural yogurt or even a fruit yogurt.  The pumpkin seeds are crunchy and yummy!

Suggested Nutritional Values (2 portions): Calories 229, Protien 17g, Carbohydrates 37g, Dietary Fiber 6g, Sugars 32g, Total Fat 3g, Cholesterol 2mg, Sodium 103mg

Great Mineral Bonuses:  Vitamin C 151%, Vitamin A 67%, Phosphorus 30%, Copper 27%

Diabetes Type 2 Suggestions:   The total carbs (Carbohydrates – Dietary Fiber) are still 31g which is 2 units out of a normal day of 12 units.  This may seem high but this is a filling breakfast with other great benefits.  Blueberries are considered a power food for diabetics as their high fiber content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level.

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