Berry Bliss Hearty Morning Bowl: A Heart-Healthy Breakfast You’ll Love - Therapeutic Thursday Recipe

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Starting your day with a heart-healthy breakfast sets the foundation for steady energy, balanced blood sugar, and mindful eating. The Berry Bliss Hearty Morning Bowl is a vibrant, nutrient-dense breakfast made with antioxidant-rich berries, crunchy walnuts, and pumpkin seeds, simple ingredients that work together to support cardiovascular health and overall wellness.

This bowl comes together in minutes, making it ideal for busy mornings when you still want to eat with intention. Fresh, naturally sweet, and deeply satisfying, it’s proof that healthy eating doesn’t need to be complicated.

Why This Berry Breakfast Supports Heart Health

Berries are rich in fiber and protective antioxidants, while nuts and seeds provide heart-healthy unsaturated fats that promote fullness and sustained energy. Together, they create a balanced meal that nourishes your heart and keeps you satisfied well in the morning.

Ingredients (Serves 2)

• 2 oz fresh organic strawberries (≈ 2 cups), sliced
• ½ cup organic blueberries
• ¼ cup dried sweetened cranberries
• ½ cup walnuts, coarsely chopped
• 2 tablespoons pumpkin seeds, sliced
• 1 teaspoon honey
• 1 teaspoon fresh ginger root, grated

Instructions

1. Wash all berries thoroughly and drain well.
2. Chop strawberries into bite-sized pieces and place them in a medium bowl.
3. Add blueberries, walnuts, and pumpkin seeds.
4. Add honey and ginger. Gently mix until combined.
5. Enjoy immediately as a fresh, heart-healthy breakfast.

Chef’s Note

Choose organic berries whenever possible to reduce exposure to pesticides and other chemicals commonly used on conventionally grown produce.

Nutrition Highlights: Heart-Healthy by Design

The Berry Bliss Hearty Morning Bowl is rated Yellow-Green Dot in our Food Coach system, meaning it offers moderate calories and a well-balanced mix of healthy carbohydrates, protein, good fats, and dietary fiber, ideal for a nourishing, well-rounded meal.

Nutrition benefits include:

High in Heart-Healthy Fats

Walnuts and pumpkin seeds are excellent sources of omega-3 fatty acids and unsaturated fats, which help support healthy cholesterol levels and overall cardiovascular function.

Low in Saturated Fat, Zero Trans Fat

Saturated fats can raise LDL (“bad”) cholesterol, increasing the risk of heart disease. Trans fats are even more harmful, as they raise LDL cholesterol while lowering HDL (“good”) cholesterol. This breakfast bowl naturally avoids both, supporting heart-smart eating.

Excellent Source of Dietary Fiber

Fiber supports digestion, promotes fullness, and helps maintain healthy blood sugar and cholesterol levels—key components of heart health.

Naturally Low in Added Sugars

Sweetened only with whole fruit and honey, this bowl provides natural sweetness without added table sugars, making it a smart choice for everyday wellness.

Antioxidant Power from Berries

Berries such as strawberries, blueberries, raspberries, and blackberries are packed with anthocyanins, vitamin C, and phytonutrients that help reduce oxidative stress and inflammation, two major contributors to heart disease.

Research shows that consuming one cup of berries daily may help lower blood pressure, reduce LDL cholesterol, and improve blood vessel function, significantly reducing cardiovascular disease risk.
Reference: Johns Hopkins Medicine

 

Eat With Intention: The NutriPledge Approach

At NutriPledge, we believe food should nourish both body and mind. The Berry Bliss Hearty Morning Bowl reflects our commitment to whole foods, heart health, and confident eating. Simple choices that support long-term wellness without sacrificing flavor.

You can start your morning with intention. Your heart will thank you. 💙

 

To download full recipe card click here.

Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.