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High-Protein Lemon Berry Chia Yogurt

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Need a High-Protein, Easy-to-Eat Snack? This Recipe Has You Covered.

One of the main reasons people tend to overeat is because they’ve waited too long to satisfy their hunger. (Unless, of course, you’re following a variation of intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, or in-between small meals, are sometimes the hardest to choose.

Enter the protein-packed, gut friendly spin on a traditional snack. This Greek yogurt recipe, from Liv Langdon, founder of Liv Lang & Prosper, is perfectly balanced by the tart lemon, sweet vanilla and plump blueberries.

Why You Should Eat and Enjoy

The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it’s a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.

And, good news for those who are lactose intolerant (about 30 million of Americans), the recipe also contains bacteria in the live cultures, which breakdown much of the lactose in yogurt before you eat it.

These natural probiotics (beneficial gut microbiota) have shown to strengthen the gut, which houses 70% of our immune system. Make sure to look at the ingredient label to ensure that there are limited (or no) added sugars to the yogurt; it’s worth the extra time to add your own flavors to the plain variety.

Use the suggested toppings as a guide to switch up the flavors and texture. Just note, the chia seeds will absorb any liquid in the Greek yogurt, so if made in advance the yogurt will thicken a bit.

 Lemon Berry Chia Yogurt

Ingredients: 

  • 1 c plain non-fat Greek yogurt
  • 1 tsp fresh lemon juice
  • ¼ tsp grated lemon grind
  • 1 packet Stevia
  • 10 drops of Sweet Leaf Stevia, vanilla crème flavor (can substitute with 1 packet Stevia and ¼ tsp vanilla extract)
  • ½ tbsp chia seed
  • 1/2 c fresh blueberries (or other berry of choice)

lemon berry chia yogurt ingredients

Suggested toppings (optional)

  • 1 tbsp toasted unsweetened coconut
  • 1 tsp ground cinnamon
  • 1 tbsp toasted almond slivers

Directions

  1. In a serving bowl, combine the first six ingredients. Stir with a spoon until mixed.
  2. Add blueberries on top. Sprinkle with additional chia seed and grated lemon if you want a pretty presentation.

lemon berry chia yogurt

Nutrition Information and Macros

 Dietary information

  • Gluten free
  • Nut free
  • Vegetarian
  • No added sugar
  • All-natural protein
  • Low-calorie
  • Natural probiotic (Greek yogurt contains live cultures)
  • About ½ less lactose than regular yogurt, with approximately 95% lactose removed from Greek yogurt during manufacturing

Macronutrient breakdown:

  • Non-fat Greek yogurt (8oz/1 cup): 130 calories, 0g fat, 11g carbs, 6g sugar, 23g protein
  • Chia seed ½ tbsp.: 30 calories, 1.5g fat, 2g carbs, 0g sugar, 2.5g fiber, 1.5g protein
  • Blueberries (½ cup): 40 calories, 0.24g fat, 10.51g carbs, 7.22g sugar, 1.7g fiber, 0.54g protein

Total macros: 200 calories, 1.74g fat, 23.51g carbs, 13.22g sugar, 4.2g fiber, 25.04g protein

– See more at: http://www.bornfitness.com/high-protein-lemon-berry-chia-yogurt/#sthash.t3lWyfEB.dpuf

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Protein Peanut Butter Cups

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The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets.

If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert.

While you know that reducing sweets and sugars can help you look the way you want, it doesn’t have to be an all or none situation. In fact, research suggests denying sweets will hurt you in the long run. It doesn’t take a Ph.D to understand that overly restrictive diets lead to poor eating decisions, and that in the worst case, can even cause more serious issues like binge eating.

So why suffer? While most people can choose to eat what they want (dessert included) when following a good diet or a plan where you count macros, a simple reality exists: even with dietary freedom, you still have to limit how much you eat, and sometimes to the point of frustration.

That’s why “healthier” versions of your favorite desserts allow you to satisfy your sweet tooth and maintain your sanity. And surprisingly, you can do it without lots of added sugars.

Enter protein peanut butter cups, created by Born Fitness meal prep specialist, Liv Langdon, founder of Liv Lang & Prosper.

This desserts has 20 grams less sugar than the popular Reese’s cup—and are sweetened with natural Stevia powder and unfiltered, raw honey. Bonus: the phyonutrient pinocembrin, which is unique to raw honey, supports healthy enzyme activity and good bacteria in the gut.

Add in cacao (which is packed full of flavanoids, which help your cells repair damage caused by the toxins in food and the environment), and all-natural protein powder, and you have all the ingredients of a dessert so good that you’ll still have trouble believing it’s OK to eat.

Ingredients

Chocolate outside

  • 1/2c Stevia-sweetened chocolate chips*
  • 1/8c cacao powder
  • 1/8c coconut oil
  • Dash of cinnamon
  • Pinch of Himalayan sea salt

PB cups ingredients

Protein peanut butter inside

  • 1/8c peanut butter powder
  • 2 tbsp. unsweetened vanilla almond milk
  • 1/3c all-natural creamy peanut butter
  • 1 tsp. raw unfiltered honey
  • 1 tsp. stevia powder
  • 5 drops of Sweet Leaf Stevia drops, vanilla crème flavor (1/4 tsp. vanilla extract can be substituted)
  • 1 scoop of protein powder of choice** (depending on the size of the scoop, add 1 tbsp. of almond milk to keep mixture easy enough to stir)

* I used Lily’s Stevia-sweetened dark chocolate baking chocolate chips in this recipe. Unsweetened dark chocolate chips can be substituted, but the nutritional counts—carbohydrate and sugar specifically—will increase.

**I recommend using vanilla or unflavored protein powder; preferably an all-natural variety with little to no artificial flavoring or dyes.

pb cups final1

Directions

  1. Line two muffin pans with 12 small baking [muffin] cups.
  2. In a medium, microwave-safe bowl, combine all of the chocolate outside ingredients. Microwave for one minute. Then stir until chocolate chips are fully melted and the mixture is smooth.
  3. Spoon about ½ tbsp. of the melted chocolate mixture into each baking cup or just enough to cover the bottom with a thin layer. After you have filled the cups, carefully tip the pan so the chocolate spreads half way up the sides of each cup. Place the pan in the freezer for 10 to 15 minutes or until the chocolate hardens.
  4. In a separate mixing bowl, add the peanut butter powder and 1 tbsp. of almond milk. The peanut butter powder will thicken into a creamy peanut butter consistency. Add the natural peanut butter (you may need to microwave it for 30 seconds to soften for stirring). Add the honey, stevia powder and vanilla drops. Stir until fully combined. Add the protein powder and 1 tbsp. of almond milk to the peanut butter mixture. Stir until a smooth consistency, whipped consistency is achieved.
  5. Remove the muffin pan from the freezer. Add a 2-tsp size dollop of the protein peanut butter mixture in each muffin cup. Spread along the bottom, leaving a little room along the edges.
  6. Pour another ½ tbsp. of melted chocolate in each cup, fully covering the peanut butter mixture. Freeze for about 15 more minutes, or until the chocolate shell fully hardens.
  7. Makes 12 small peanut butter cups. Store in the freezer until ready to eat. Forewarning: the chocolate melts easily and can get a little messy. Worst-case scenario, you can lick the chocolate off your fingers.

pbcups2

Nutrition Information and Macros

Dietary information

  • Gluten free
  • Vegetarian
  • No sugar added
  • Vegan (if plant-based protein powder & Stevia chocolate chips used)

Macronutrient breakdown (includes 12 servings)

1 peanut butter cup: 124 calories, 8g fat, 8g carbs, 5g protein

– See more at: http://www.bornfitness.com/protein-peanut-butter-cups/#sthash.I2osCRZX.dpuf

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