Welcome to the second round of Refuel Recipes! Just to review, each month, we’re gonna focus on one key ingredient that’s both delicious and nutritious and teach you how to incorporate it into your diet in a realistic, sustainable, tasty way!
This month: Yogurt! Of the Greek or Icelandic family! (Wait, what’s the difference?) This versatile gut biome-boosting food is packed with protein and probiotics — and boasts more nutritional value and less fat and sugar content than its traditional American cousin. Before we jump in to the first recipe, here’s a thing or three about why we love Greek or Icelandic yogurt:
Greek and Icelandic yogurts are good for the gut.
Both yogurts, due to their straining processes, are rich in probiotics – good bacteria that can help restore a healthy bacterial balance within the gut biome. A healthy gut can have far reaching positive effects on overall health, yes, even mental health! A 2016 study found that people who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not. This effect is likely due to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine.
Greek and Icelandic yogurts fill you up and keep you that way.
Both yogurts contains ~twice the protein content of regular yogurts. Long story short, meals or snacks that are higher in protein keep you feeling fuller, longer! With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek or Icelandic yogurt, also makes an excellent post-workout snack.
A great substitute.
Both Greek and Icelandic yogurts have a particular texture profile that make it a wonderful substitute for higher fat foods: it’s cool, it’s thick, it’s creamy! This means it does a pretty decent job of filling in for less nutritionally dense foods such as buttermilk, margarine, and traditional sour creams.
Our first yogurty recipe is simple but mighty. It comes together quickly, makes a great breakfast or snack and, if we do say so, is pretty dang pretty.
Blueberry Lemon Bar Greek Yogurt Parfait
Serving size: 1 parfait | Number of servings: 1
Nutrition facts per serving: Calories – 274 | Fat – 7g | Carbs – 33g | Protein – 21g
Prep time: 5m | Cook time: None!
- 6 oz. plain greek yogurt
- 2 tsp. honey
- ½ cup blueberries
- ½ lemon, juiced
- 2 Tbsp slivered almonds
- In a small bowl combine greek yogurt, honey and lemon juice
- In serving bowl or small mason jar, layer ½ the yogurt, ½ the blueberries and ½ the almonds
- Repeat step 2 and enjoy your protein-packed breakfast!
- Plain or unflavored Greek yogurt is ideal — flavored yogurts often contain a high sugar content.
- Plant-based yogurts work well, too! Just be sure to note macros (if that’s for you) and sugar content.
- This recipe is an excellent make-ahead option for meal prepping! Toppings and all. Simply store in an air-tight container, and be sure to eat within 3-5 days.