Healthy fruit, nut and seed breakfast

Pineapple and Coconut Breakfast Bowl

This is a quick, tasty and nutritious breakfast that will give you a boost in the morning.

Full of vitamins, minerals, fibre and good fats, this tasty breakfast bowl will keep you energised all morning.

Coconut and pineapple is a classic combination – and this breakfast gives you the taste of a pina colada, but with a much better nutrient profile!

Pineapple is the most summery of summer fruits. It smells, tastes and looks like a fiesta! This lively fruit is also packed with great nutrients. It is full of vitamin C and fibre – the benefits you can only enjoy if you eat the fruit whole. Pineapple juice might feel healthy, but the fibre is removed and, if not 100% fresh, the vitamin C will be reduced through pasteurisation and exposure to oxygen.

The blueberries in this dish add an extra dash of phyto-nutrients (thanks to the dark skins) and additional vitamin C.

Nuts for coconut

I’ve used fresh coconut in this recipe, as my local supermarket has had a stock of them for the last few months and they are generally reasonably priced. Yes, there is a bit of work opening them and slicing out the flesh, but I don’t mind – the ‘packaging’ is all natural and the flesh can be used for so many sweet and savoury dishes! Chunks of coconut are also excellent for snacking.

Coconut flesh is full of the healthy fats capyrlic acid, lauric acid and capric acid. These are known as medium-chain fatty acids (MCFAs) and there is increasing evidence to show that they are beneficial to our health. Among the cited benefits are:

  • They are anti-microbial and anti-fungal
  • Due to their size, the body uses them easily for immediate energy
  • They are great for building muscle

Best of all, coconut tastes delicious. If you can’t find a fresh coconut, feel free to substitute with desiccated coconut in this recipe.

Pineapple and Coconut Breakfast Bowl

Ingredients:

Serves 2

  • 3 tablespoons pumpkin seeds
  • ¼ cup almonds, roughly chopped
  • ¼ cup walnuts, roughly chopped
  • 1 cup blueberries
  • ¼ fresh pineapple, cut in wedges
  • ½ cup fresh coconut, cut into small pieces (or shaved with a potato peeler)
  • ½ teaspoon ground cinnamon
  • Squeeze of lemon juice

Method:

  1. Heat a frying pan over a medium heat and gently toast the pumpkin seeds, almonds and walnuts.
  2. Mix with the remaining ingredients and serve.

If you’ve never opened a coconut before, here is a YouTube video that will help you get started. Remember to keep the coconut water to drink!

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