This tasty dessert or snack is chock full of minerals and will kill your sweet tooth while providing a substantial amount of nutrients.
The Brazil nuts will ensure you are getting enough selenium (a nutrient that is often hard to find). The blackberries contain vitamin C, copper, potassium and a hefty dose of manganese. The ricotta cheese adds a luxurious texture along with calcium and phosphorus.
The cacao nibs will curb your chocolate cravings that we all get from time to time while providing copper, magnesium, iron and zinc without the excessive sugar or fat that is typically added to commercial chocolate.
One serve provides 120 calories, 4 g protein, 8 g fat, 3 g of net carbs and P:E = 0.4.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 50 g (1.75 oz) blackberries
- 1 tbsp ricotta
- 1 Brazil nut, chopped
- 1 tbsp cacao nibs
- Arrange blackberries in a bowl.
- Top with ricotta.
- Sprinkle with Brazil nuts and cacao nibs.
Find more recipes to suit your goal.
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How Can I Calculate My Nutrient Intake?
If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.
Level Up Your Nutrient Density
To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.
The free starter pack includes:
- Maximum Nutrient Density Food List
- Sample Maximum Nutrient Density Recipe Book
- Sample Maximum Nutrient Density Meal Plan.