Power Yogurts for Simple Meals and Snacks While Dieting

Posted on 19. Jul, 2009 by admin in Recipes & Nutrition

Power Yogurts for Simple Meals and Snacks While Dieting

Do you love yogurt but you are you looking for a powerful tasty snack that is low GI/GL and you know the typical yogurt has too many flaws? I have a few solutions to help you out. I call them power yogurts. The main problem with yogurt is they are loaded with sugar. The problem with the low sugar yogurts are they are loaded with artificial sweeteners.

There is a simple fix for this but it will take you 5 minutes of prep time. These recipes are so versatile and easy you can customize them to fit your tastes. They are chock full of protein, fiber, and phytonutrients. I’ll start off with my favorite. This one is a Blueberry Power Supreme. Once you have the template you can customize them to your own personal tastes.

Here’s what you will need to make 4 servings:

32oz plain low fat or fat free yogurt
6 TBS milled flax seed
4 Scoops of plain or vanilla protein powder (I prefer a blend of whey and casein)
1 cup of frozen blueberries
¼ cup crushed almonds, pecans, or walnuts

Now the easy part. Throw everything into one large mixing bowl and mix thoroughly.
The end result is a complete snack that will keep you satisfied and your blood sugar stable for a few hours until your next meal. Here is the calorie breakdown for 1 serving.

Calories 316
Fat 8g 24% of the calories
Carbohydrate 27g 35% of the calories
Fiber 4.5g
Protein 32.5g 42% of the calories

You can mix this up several ways. If you are allergic to nuts or don’t want them you can add a couple more tablespoons of flax to the recipe. The flax is loaded with Omega 3’s, lignans and other helpful phytonutrients. The blueberries add some additional fiber and antioxidant power. Use any fruit and add up to 2 cups instead of 1 cup to add more carbs. If you are looking to reduce the protein/carb ratio you can simply add only 2 scoops of protein powder instead of 4. The recipe is outstanding for people training with weights if they are looking for something with muscle building power.

If you are a chocolate lover use your favorite chocolate whey powder and mix some raspberries in there. Add 4 tablespoons of cacao nibs instead of nuts for an extra antioxidant chocolate punch

Other fruits that work great are any berry such as strawberries or raspberries. I have used cut up banana as well as apple to give it texture and any mix as well. The fruit will give the plain yogurt all the flavor you need. This makes 4 servings but it can easily be divided into 6-8 smaller servings depending on your own dietary needs. Mix it up in a single container or buy several single serving containers to scoop it out into for a quick pre-measured snack.

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