I've decided it's high time I deliver on promises I've so far failed to keep regarding posting some of my dieting tips and tricks. So, hitting the label "Recipes" will now lead to a few of my favorite low fat, low salt, high protein and high fiber meals and snacks. All these factors ensure maximal satiation while minimizing caloric intake. Enjoy!
Note: All 'drop' amounts are to taste. Also, I use liquid stevia sweetener to keep it natural, but a half- to one packet of any sweetener will do the trick. Lastly, the calories will vary depending on which brands and portions listed are used.
Lemon Blueberry [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Blueberries (I give them a quick squeeze to release the juices into the yogurt)
5-10 Drops Liquid Stevia Sweetener
Fresh Lemon Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Lemon Extract, or one packet of Pure Lemon
Orange Mango [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Mango, Diced
5-10 Drops Liquid Stevia Sweetener
Fresh Orange Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Orange Extract
-Also works great with Strawberries (1/4 cup is only 15 cals!)
Pumpkin Spice [75-85 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
2 Tbsp Pure Pumpkin Puree
1/4 Tsp Pumpkin Pie Spice Mix
[Easy to make yourself by combining Cinnamon:Ginger:Nutmeg:Clove in a 4:2:1:1 ratio]
5-10 Drops Liquid Stevia Sweetener
3-5 Drops Pure Vanilla Extract
- Add raisins (~40 cals) for a burst of extra sweetness and texture, and/or add 1 tbsp of PB2 powder (~25 cals) for some peanut buttery goodness!
Cordial Cherry [80-90 Cals; Chocolate Version 115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Red Cherries, Sliced or Diced
5-10 Drops of Liquid Stevia Sweetener
3-5 Drops Pure Almond Extract
- With or without cocoa powder and/or chocolate chips depending on sweet tooth urges.
Mint Chocolate [95-120 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1 Tbsp Special Dark Cocoa Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
2-4 Drops Pure Peppermint Extract
Chocolate Banana Peanut Butter [115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/2 Tbsp Special Dark Cocoa Powder
1 Tbsp PB2 Peanut Butter Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
5-10 Drops Banana Extract
Notice a pattern? Simply combine preferred fruits and flavors, via extracts, to create a healthy snack! Eat them as stand-alone treats or use as part of a meal by adding granola, toast or any other preferred carb such as 100 calorie packs of cookies, etc. I typically pair these parfaits with some apple slices tossed in either cocoa powder or my pumpkin spice blend, plus a couple of drops of vanilla extract. The extract acts as a natural preservative and will keep the apples from browning, so you can make them in advance for a perfect snack on the go! Also, from personal experience I can vouch that these parfaits keep well in the fridge for up to 2 weeks; the apples will keep for up to 3 days. Best of all, one large tub of greek yogurt ($4.00-$6.00 depending on the preferred brand) makes 8 yummy servings!
Greek Yogurt Parfaits
There are many combinations of ingredients to dress-up these low-fat high-protein treats, making them perfect for dessert or breakfast!Lemon Blueberry [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Blueberries (I give them a quick squeeze to release the juices into the yogurt)
5-10 Drops Liquid Stevia Sweetener
Fresh Lemon Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Lemon Extract, or one packet of Pure Lemon
Orange Mango [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Mango, Diced
5-10 Drops Liquid Stevia Sweetener
Fresh Orange Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Orange Extract
-Also works great with Strawberries (1/4 cup is only 15 cals!)
Pumpkin Spice [75-85 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
2 Tbsp Pure Pumpkin Puree
1/4 Tsp Pumpkin Pie Spice Mix
[Easy to make yourself by combining Cinnamon:Ginger:Nutmeg:Clove in a 4:2:1:1 ratio]
5-10 Drops Liquid Stevia Sweetener
3-5 Drops Pure Vanilla Extract
Cordial Cherry [80-90 Cals; Chocolate Version 115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Red Cherries, Sliced or Diced
5-10 Drops of Liquid Stevia Sweetener
3-5 Drops Pure Almond Extract
- With or without cocoa powder and/or chocolate chips depending on sweet tooth urges.
Mint Chocolate [95-120 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1 Tbsp Special Dark Cocoa Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
2-4 Drops Pure Peppermint Extract
Chocolate Banana Peanut Butter [115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/2 Tbsp Special Dark Cocoa Powder
1 Tbsp PB2 Peanut Butter Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
5-10 Drops Banana Extract
Notice a pattern? Simply combine preferred fruits and flavors, via extracts, to create a healthy snack! Eat them as stand-alone treats or use as part of a meal by adding granola, toast or any other preferred carb such as 100 calorie packs of cookies, etc. I typically pair these parfaits with some apple slices tossed in either cocoa powder or my pumpkin spice blend, plus a couple of drops of vanilla extract. The extract acts as a natural preservative and will keep the apples from browning, so you can make them in advance for a perfect snack on the go! Also, from personal experience I can vouch that these parfaits keep well in the fridge for up to 2 weeks; the apples will keep for up to 3 days. Best of all, one large tub of greek yogurt ($4.00-$6.00 depending on the preferred brand) makes 8 yummy servings!
