We all know the feeling of waking up in the morning, too sluggish to rise out of bed, drained from the night before because we stayed up too late. A good hot shower, along with a cup of coffee or tea, may help to wake you up, but instead of appeasing our brain and tastebuds, we should first and foremost focus on nourishing our body. A great way to start your day off can be with a quick smoothie bowl filled with fruits and vegetables. So, if you’re looking for a new recipe for maintaining your health during this time of social distancing, World of Dance U-Jam Master Trainer Tamera Ware recommends starting your mornings with this quick berry bowl recipe

Along with nutrition, fitness is a great way to jumpstart your day. Be sure to tune in Saturdays at 11 a.m. PST for a FREE World of Dance U-Jam class led by Co-Founder, Susy C. Marks! 

BERRY BOWLTamera Ware- WOD U-Jam Morning Recipe

  • 2 cups Plain Greek Yogurt
  • 1/2 cup Frozen berry- kale blend
  • Organic Honey (to taste)
  • Ice
  • Splash of almond milk 

“A good morning snack.” – Tamera Ware, WOD Master Trainer

Optional: This recipe can be a plain berry bowl or smoothie. You can add your choice of toppings like hemp granola, flaxseeds, goji berries or some extra fruit like bananas and strawberries. 

What are the nutritional benefits?

Plain Greek Yogurt

A good brand of plain Greek yogurt can be an excellent source of protein. It also contains calcium (vital for bone health), vitamin B-12 (good for healthy nerves and blood cells), iodine (essential mineral for Thyroid health), and probiotics (to balance gut health).

Berries and Kale

The combination of a balanced mix of fruits and vegetables is always essential to the body’s health. Berries boost brain function and can be a great source of antioxidants (to reduce inflammation and oxidative stress). So look for berries like strawberries, blackberries, blueberries, blackcurrants, and mulberries. Kale also contains antioxidants and calcium as well as fiber (for digestive and bowel health), iron (improves energy, anemia, and immune system) and vitamins C and K (maintains bone, skin, and blood vessel health).

Honey v.s. Agave

We all know that honey comes from the collection of nectar in flowers by bees, but not all honey in stores is good honey, so picking an excellent organic and raw grade of honey is important. Honey is a good alternative way to add sweetness to foods and has a range of medicinal uses like improving digestion, gut health, and a sore throat. However, keep in mind that honey is still a form of sugar and needs to be taken in moderation. As another sugar alternative, Agave is Vegan-friendly, but it may not be as good for you as you thought. Agave is similar to high-fructose corn syrup due to its richness in fructose which isn’t good for your cardiovascular health, according to Mehmet Oz, MD “Dr. OZ.” 

Almond milk (and other nondairy milk alternatives)

As the most popular milk alternative, almond milk is made from almond nuts and water. Although its nutrients from the almonds are watered down, it naturally contains vitamin E (an antioxidant for healthy cells), and depending on the brand, it can be enriched with calcium, vitamin D (for calcium absorption and healthy bone development) and protein. According to Thomas Campbell, MD, some good plant-based alternatives to almond milk is Hemp milk, soy milk, and cashew milk. It is ideal to go for an unsweetened and low in sugar option. 


Be sure to tune in to Susy C. Mark’s #KitchenJamA FREE WOD U-Jam class on Saturdays at 11 a.m. PST. To learn more about WOD U-Jam and how to become an instructor, visit World of Dance U-Jam