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The Zebra Bowl

  • Kate Slatter
  • Mar 18
  • 2 min read

Aka The yogurt, almond, blueberry and banana bowl.



Ingredients


  • 120g Greek yogurt (or coconut yogurt)

  • 1 banana

  • A small handful of blueberries

  • A small handful of chopped almonds (can swap for seeded or other nuts)

  • Optional: pinch of cinnamon


Method


Spoon the yogurt into a bowl

Slice the banana and add on top

Add blueberries and chopped almonds

Sprinkle with cinnamon if using


Sit down, take a breath, and eat slowly


Why this works


This bowl is simple, but it is doing exactly what your body needs.


You have a balance of natural carbohydrates, protein and healthy fats, which helps support more stable blood sugar levels.


When blood sugar is steady, your body is less likely to release stress hormones like cortisol, which means fewer energy dips, fewer cravings and a calmer nervous system.


  • Greek yogurt provides protein to support satiety and sustained energy

  • Banana offers natural carbohydrates and potassium

  • Blueberries add fibre and antioxidants

  • Almonds provide healthy fats, fibre and magnesium, which plays a role in relaxation


This is not about perfection. It is about creating stability.


Nutrition (approx per serving)


Calories 350 to 400 kcal

Protein 15 to 18g

Carbohydrates 35 to 40g

Fat 15 to 18g

Fibre 6 to 8g


The part that matters most


It is not just what you eat. It is how you eat it. If you are rushing, scrolling or standing, your body stays in “lion mode.” When you sit down, slow down and take a breath, you are telling your nervous system that it is safe. That is where the shift happens.


Bringing it back to the zebra


Zebras do not avoid stress. They recover from it.



One moment. One meal. One 1% shift.

This breakfast is from the April 2026 newsletter that was about Stress and being more Zebra. Henxe the Zebra tie in. If you would like to get the monthly newsletter please just click here and we will add you to the email list.

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