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Ginger Yogurt and Blueberries

Ginger yogurt bowl

Overview​

This polyphenol-rich breakfast bowl combines ginger, blueberry polyphenols, omega-3 rich seeds and nuts, and probiotic yogurt. Ginger contains gingerols, blueberries contain anthocyanins, and seeds provide ALA omega-3 — all compounds studied for various health effects. Yogurt provides probiotics associated with gut health.

Ingredients​

  • 150 g (5.3 oz) full-fat Greek yogurt
  • ½ cup fresh blueberries
  • 1 tbsp mixed seeds (chia, flax, pumpkin)
  • 1 tbsp (15 ml) crushed walnuts
  • ½ tsp grated ginger
  • ½–1 tsp raw honey
  • Optional: cinnamon

Method​

  1. Mix yogurt + ginger.
  2. Add blueberries, seeds, walnuts.
  3. Drizzle honey.
  4. Serve.

Extra Guidance​

Nuts and seeds are high calorie and high omega 6 density; used sparingly and gauge amounts.

Nutrition​

~350 kcal · 18 g protein · high fiber · moderate polyphenols · omega-3 from seeds and nuts

Brain Health Notes​

  • Ginger contains gingerols studied for anti-inflammatory effects.
  • Blueberries provide anthocyanins, polyphenols studied for antioxidant and vascular effects.
  • Seeds provide ALA omega-3 and magnesium, nutrients important for brain structure and function.
  • Yogurt provides probiotics and postbiotic compounds associated with gut health.

Foods/Substances​

8 foods in this recipe

Ginger

Gut-brain axis support and anti-inflammatory; prokinetic for SIBO

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / classFoods in recipeTotal (100 g per linked food)% RDA aggregate
Core nutrition
EnergyBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts, Yogurt2783 kcal—
Protein*Blueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts, Yogurt93.1 g77.6-155.2%*
Total fatBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts, Yogurt197.5 g—
Saturated fatChia Seeds, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts, Yogurt24.4 g—
CarbohydratesBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts, Yogurt177.8 g—
SugarsYogurt3.2 g—
FibreBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts80.9 g—
Key micronutrients
IronBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Pumpkin Seeds, Walnuts29.0 mg160.9%
ZincChia Seeds, Cinnamon, Flax Seeds, Ginger, Walnuts, Yogurt13.5 mg122.7%
MagnesiumChia Seeds, Cinnamon, Flax Seeds, Ginger, Walnuts, Yogurt966.3 mg230.1%
SeleniumChia Seeds, Cinnamon, Flax Seeds, Ginger, Walnuts112.6 µg204.7%
CalciumBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Walnuts, Yogurt1201.9 mg120.2%
PotassiumBlueberries, Chia Seeds, Cinnamon, Flax Seeds, Ginger, Walnuts, Yogurt2380.8 mg70.0%
CopperWalnuts1.6 mg176.7%
CholineCinnamon, Flax Seeds, Ginger112.5 mg20.5%
FolateChia Seeds, Cinnamon, Flax Seeds, Ginger206.6 µg51.6%
Vitamin B6Cinnamon, Ginger, Yogurt0.2 mg13.6%
Vitamin EChia Seeds, Flax Seeds0.8 mg5.3%
Vitamin KFlax Seeds4.4 µg3.7%
Bioactive compounds
ALAChia Seeds, Flax Seeds, Ginger, Walnuts, Yogurt51336.4 mg—
Total omega-3Ginger, Yogurt670.4 mg—
Polyphenols (proxy)Blueberries, Walnuts150.0 mg + varies—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix​