How to Like Greek Yogurt

I’ve been there. I’ve been handed my first Greek yogurt (it was the new magical thing), I’ve dug my spoon into the yogurt with anticipation, and I’ve stuck my tongue out with disappointed disgust. For me, at least, Greek yogurt was not a love at first sight. It was a hill to climb to enjoy it. The thickness, the sourness–it was hard to get down. I’m pretty sure I made a retching sound and handed it back to whoever gave it to me in the first place. Not dramatic at all. Why am I telling you this? Because now I love Greek yogurt! I got there because it’s full of protein and it’s a great part of my nutrition. And you can too. Follow these 5 steps.

Aug182013

Green Protein Smoothie

This may surprise you, but I’ve never really done “juicing” or used spinach in my smoothies. Sure I’ve had carrot/apple juices, but it’s just not something I’m into (nor am I against it–just don’t have a juicer). However, when I saw this recipe from one of my favorite bloggers, I had to try it immediately! Yes, it has spinach in it, but don’t let that deter you! It also has peanut butter, banana, and greek yogurt in it! Those are the ingredients that pulled me in. I actually wanted to make this a few days ago, but we had everything except bananas (I had just made these muffins). I was heartbroken. So the next day, we went and got bananas so I could make this first thing. I changed this recipe a little: went from smooth to chunky peanut butter, used almond milk instead of regular, and, of course, threw some protein powder in there.

Macros (per serving)

Calories: 261
Fat: 5.7g
Carbs: 28g
Protein: 28.6g

Ingredients

1 cup raw spinach
1/3 cup plain nonfat Greek yogurt
1/2 cup Silk Vanilla Unsweeted Almondmilk
1 tsp chunky peanut butter
1 tsp honey
1 scoop unflavored protein powder (but a vanilla flavor would do well too)
5 ice cubes

Directions

Throw the ice, milk, yogurt, banana, spinach, peanut butter, and honey into the blender. Press “ice crush” a few times to get that ice down to bits. Then blend.
Once it starts to become mixed, throw the protein powder in.
Serve!

Yum

Pretty easy directions and it serves well anytime of the day. I was a little cautious about trying it, with spinach being the main ingredient of the smoothie. However, I threw a straw in and went for it. I was so pleased and surprised–it was delicious! You could taste all the subtle flavors. The spinach didn’t overpower it at all but rather shared the palate well with the peanut butter and banana. I wish I had two servings because it was so tasty, but I was actually quite full and satisfied just after one. And I absolutely love the natural color the spinach brings out–a light fresh green. Use this recipe to stay hungry and fit!

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Aug032013

Healthy Greek Yogurt Mini-Cheesecake Recipe

I’ve been wanting to make these for a loooong time. First, the problem was I couldn’t find one ingredient anywhere. Then, it was that I was prepping for the contest, so I stayed away from dairy. Finally FINALLY, both those problems are over. I found the ingredient (Green Mountain Farms Greek Cream Cheese) at Wal-Mart (unfortunately) and this past Monday, my contest was complete!

I can hear you saying, HEALTHY cheesecake?! Give me a break! Sure, it may not be better for you than a protein shake, but hear me out. This magical ingredient cuts half the normal fat of a cheesecake and deals twice the protein. Can you say SERVE ME ANOTHER?! I thought so. I got this recipe from here and cut it in half. It was very easy and so so good. Creamy, delicious, and light—and it doesn’t leave you feeling like you have a bowling ball in the tummy, which I appreciate. This is a recipe I will often go back to as Chris and I love cheesecake. You could do it with or without the lemon twist (we happen to like it).

You pretty thang

Prep Time: 10-15 minutes
Cooking Time: 25-30 minutes

Macros

Serves: 6 (you can always double it for a bigger party)
Calories: 182
Fat: 8.9g
Carbs: 19g
Protein: 6.8g

^_^

Ingredients

3 cinnamon graham crackers
1 tbsp butter
¼ cup sugar
zest of ½ lemon
1 egg
1 8-ounce package of Green Mountain Farms Greek Cream Cheese & Greek Yogurt
1/8 cup heavy whipping cream
½ tsp vanilla extract

Directions

Pre-heat oven to 350 degrees F
Line your muffin tin with cupcake liners (I used ones that were waaaaaaay too big)
Ground your graham crackers finely—I used the bottom of a glass and a bowl…and eventually my fingers

Mix in the butter with the graham cracker crumble
Put the crumble at the bottom of each cupcake liner, try to make it even

Bake for about 5 minutes and let cool
Grate some lemon zest
The recipe asks for a stand mixer, but we don’t have one of those. So I used a whisk! Mix all the rest of the ingredients together in a medium sized bowl. Make it smooth.

Pour into muffin liners about 2/3rds full. Mine definitely were not all even. Do what you can.

Put in the oven for about 20-25 minutes. Mine were good at 23. A little cracked, but after refrigeration, they smoothed out.

Make sure to let them cool. Then pop them into the refrigerator for about 3 hours before you serve.

Oh so goooood

That’s it! You can garnish it if you’re feeling fancy, but I like ’em plain. These are just so good and mini…it’s perfect. And the macros don’t leave you feeling bad. It’s easy to make, easy to eat–what’s better than that? Use this delicious recipe to stay hungry and fit!

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A hot Sajah just chillin’

May042013

Power Protein Breakfast: Waffles, Greek Yogurt, and Fruit

Besides Weetabix, this has become one of my go-to breakfasts when I have enough time in the morning. It’s packed with protein and fiber, sending you ready to kick butt on the day ahead. Now, typically, store-bought waffles aren’t the best for you. But that all changed when one day I was craving waffles while we were grocery shopping, and I scoured the frozen section for some decent waffles. Tip: always pass up the Eggo’s. Another tip: NEVER PASS UP THE VAN’S.

Yep. The name of this natural brand of waffles is Van’s. And no, I did not receive any money from them for this post (though, I wouldn’t mind a tip if they stopped by). Good nutritional value at 180 calories per 2 waffles, 10g protein, 2g fiber, 6g sugar and no saturated fat. Can you say, “YES PLEASE.” But there’s more to this power protein breakfast. What’s a breakfast without greek yogurt? Alright, enough chit-chat–look down for this 5-10 minute breakfast recipe.

Ingredients

2 Van’s protein waffles
2 dollops of 0% Fage Greek yogurt (or any kind you have)
1/2 tsp butter (optional)
100% pure maple syrup OR agave nectar
2 strawberries (but any fruit will do)

[I’m literally salivating as I write this–it’s that good]

Directions

Put waffles into toaster/toaster oven for 5-10 minutes (or until golden brown on both sides)

If you want to, spread a minuscule amount of butter atop the two waffles and plate them.
Put a spoonful of greek yogurt on each waffle

Pour your syrup or agave on top (however much you’d like)
Cut up your fruit and put on top

And DIG IN. I literally look forward to this the night before I know I have time in the morning to make it. It’s a perfect-sized breakfast with enough protein to start the day off deliciously and will keep you satisfied more than that bowl of Raisin Bran. Next time you go waffle shopping, try Van’s. It is so worth it. This is a mouth-watering breakfast that doesn’t leave you feeling guilty or heavy afterwards. I have a very active job (I’m a personal trainer after all…) and this is the perfect thing to start the day right. This is a meal that will encourage you to be…hungry and fit! ENJOY!

I mean, come on, LOOK AT THAT

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