The Hungry Swimmer: Berrylicious Bowls

With summer slowly approaching, it’s almost time for peak berry season! Between June and August, fresh berries are ready for harvest in most of the US. In-season berries are juicier, taste incredibly sweet and make for a refreshing light snack. Besides the great taste, a variety of berries have immense health benefits. Strawberries, blueberries and blackberries are nutrient rich and are packed with free radical fighting antioxidants and satiating fiber. They are high in vitamin C, which supports a strong immune system, and contain anti-inflammatory properties that can decrease your risk of heart disease.

As a major berry fan myself, I am super excited to share with you some ways to indulge in nature’s candy. Here’s how I like to incorporate berries into my daily eats…

Berry Antioxidant Power Bowl

Ingredients

• 1/2 cup almond milk ⠀
• 1/2 c plain Greek yogurt ⠀
• Handful of ice
• 1 cup frozen mixed berries ⠀
• Dash of cinnamon⠀ ⠀

Toppings:⠀

• Blackberries
• Walnuts
• Granola Bar (optional)

There is nothing more refreshing than a cool smoothie, especially when it is bright pink and contains natural sweetness from fruit! Although you can easily drink this smoothie through a straw, it’s fun to mix it up and pour it in a bowl instead. That way, you can easily scoop up the toppings with your spoon instead of angrily fishing for them with a straw (metal of course!).

For this recipe, you will start by adding the ice, almond milk, frozen berries, Greek yogurt and a dash of cinnamon to the blender. If you are trying to avoid dairy, you can substitute with a plant-based yogurt or just ditch the yogurt altogether! I like adding plain Greek yogurt to my smoothies for added protein and a creamier texture. Once blended together, pour the mixture into a bowl and prepare your toppings. For this bowl, I went with blackberries, walnuts and pieces of a broken-up granola bar. I generally go for toppings that will add a unique texture. Other great topping options include chia seeds, hemp seeds, slivered almond, pumpkin seeds or a drizzle of your favorite nut butter!

Blueberry Chia Oatmeal

Ingredients

• ½ c oats
• 1 cup water
• 2 tbsp chia seeds
• Dash of cinnamon
• ½ cup fresh or frozen blueberries
• 2 tbsp almond butter

Who wouldn’t want to dive right into this gorgeous blue bowl? No artificial food dye here folks! To prepare this recipe, you will start by boiling water in a pan. Although you can make these in the microwave, I cooked my oats on the stove top in order to ensure that the blueberries cooked through. Once the water is boiling, add in the oats, and cinnamon. Let the oats soak up some of the liquid for several minutes and then add in the chia seeds and frozen berries. Stir the mixture together until the berries begin to expand and expel some juice. Cook this mixture through until the oats are completely saturated and blue. To finish it off, top your oats with a generous dollop of nut butter (I chose almond butter) and enjoy!

Greek Yogurt Berry Oatmeal

Ingredients

• ½ c oats
• 1 cup water
• 2 tbsp chia seeds
• Dash of cinnamon
• 1/3 cup plain Greek yogurt
• Handful of berries
• 2 tbsp almond butter
• Sprinkle of pumpkin seeds

If you are looking for a light and refreshing breakfast bowl or afternoon pick me up, this bowl definitely hits the spot and satisfies that ravenous sweet tooth! Crafting a balanced bowl made from whole food ingredients allows you the freedom to get creative with ingredients. Not only is it fun to test out different flavor combinations, but you can feel good about indulging in a smart way! This balance of carbohydrates, fats and protein is naturally sweetened by fruit and won’t result in that dreadful sugar crash we all know too well.

I like to think of this bowl as an up-side down parfait minus the sugary granola. Instead of having yogurt as your base, the yogurt sits on top of a base of hearty oats. To start, prepare your oatmeal. You can either make the oats on the stove top or in the microwave. For this recipe, I recommend using the microwave in order to save some time. Once you combine the oats and liquid, microwave this for 1:10. Mix in the chia seeds and cinnamon and microwave for an additional :30 to ensure that the oats are saturated and fluffy. Let the warm bowl cool in the fridge for about 10-15 minutes while you wash and slice the berry toppings. To flavor the yogurt, I like to mix in some cinnamon or vanilla extract. Do this in a separate bowl before topping the oats. After the oatmeal is cool, layer on the Greek yogurt, berries, pumpkin seeds and almond butter and dig in!

Check out my page for more recipe inspiration and be sure to share your student athl-eats with me @whatzoeeeats.

About Zoe Gregorace

Zoe Gregorace is currently studying Nutrition Policy at the Tufts Friedman School of Nutrition Science and recently graduated from Tufts University, where she earned a Bachelor of Arts degree in Sociology and was a proud member of the Tufts Swimming and Diving team (Go Jumbos!). During her 16 year career as a competitive swimmer, she developed a passion for sports nutrition. She enjoys writing on the topic of nutrition, health and wellness and posts her meal creations on her Instagram page @whatzoeeeats. As a former college swimmer, she strives to share recipes and nutrition tips to promote balanced eating and optimize sports performance.