Winter Greek Yogurt Bowl

Keep  healthy  eating  simple; this  Greek Yogurt Bowl  has only 4 ingredients  and makes a great breakfast, lunch or recovery snack.
It  takes  time and effort to be the healthiest version of yourself. But I hope to make  it a bit  easier for you this year. Remember, the prize could be shaving years off of your age, because there is a strong relationship between lifestyle and biological age.

Today I have a delicious recipe  for a recovery snack.. I call it Winter Greek Yogurt Bowl because I’m using seasonal citrus, frozen wildblueberries and a teaspoon of maple syrup.  After 40 minutes of resistance training, this recovery snack   provides the  protein necessary for muscle protein synthesis ( 30 grams of protein). Not only is it  high in protein, it’s also great source of fiber and  provides  60% of the daily value for vitamin C and 30% of the daily value for calcium (based on a 2000 calorie diet).

This winter, don’t hibernate from a healthy lifestyle and remember,  small changes made consistently will ultimately lead to more positive days and less frustration than  multiple changes made all at once.

Winter Greek Yogurt Bowl

by Diane Boyd

Ingredients (makes one serving)

  • 1 cup frozen Wild blueberries
  • 1 cup plain non-fat Greek yogurt
  • 1 teaspoon maple syrup
  • 1 fresh mandarin orange

Instructions

1. Remove 1 cup frozen Wild blueberries from freezer and place in a small bowl to defrost for about 30 minutes (or use defrost setting on microwave oven for several minutes until thawed.)

2. Scoop Greek yogurt into a cereal bowl.

3. Dizzle with maple syrup.

4. Top with thawed Wild blueberries and sectioned mandarin orange.

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Slow Cooked Chicken Tangine with Butternut Squash

Days I’m out of the house until 7 pm are rare, but when they do occur, I am usually hungry when I walk through the door and want something to eat right away. It’s tempting to  do what I did in my twenties, pour dinner from a cereal box  and call it a day. Now that I’m older, I like to think I’m wiser. Call it what you want, but  I’m a bit of a stickler for adhering to a schedule of protein intake to maintain my hard earned muscle, stay energized and NOT feel any older than I am! What’s my schedule?  Taking in 25-30 grams of high quality protein at each meal and paying attention to the interaction between protein and exercise (more on that in another post, I promise).

In case you’ve missed it, here’s one of my breakfasts, a savoy Dutch pancake.  And one of my lunches, a 5 minute citrus salad. Today’s post showcases one of my dinners. This slow cooked chicken tangine is prepped early in the day and put into a slow cooker. Vegetables are added in  during the last 30 to 60 minutes to keep from over cooking.   I love it because it packs in the necessary protein (key for my optimal health), and it’s savory good.
 Slow Cooked Chicken Tangine with Butternut SquashWhat do you think of when you think cinnamon?  I think of toast and lattes. But after making this savory slow cooked chicken tangine, seasoned with cinnamon, I’m seeing it from a different  perspective.
Slow  Cooked Chicken Tangine with Butternut Squash

Slow Cooked Chicken Tangine with Butternut Squash

Slow Cooked Chicken Tangine with Butternut Squash

by Diane Boyd

Ingredients (4 servings)

  • 2 teaspoons paprika
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon freshly ground pepper
  • 1 pound boneless, skinless chicken thighs, trimmed of fat
  • 1/4 cup low sodium chicken broth
  • 1 14.5 oz can diced tomatoes
  • 1 Tablespoon olive oil
  • 4 shallots, quatered
  • 4 garlic cloves, chopped
  • 3 cups cubed and peeled butternut squash
  • 1/2 cup dried apricots, chopped

Instructions

1. Combine first six ingredients in a medium bowl. Add chicken thighs and toss to coat evenly.

2. Add tomatoes and chicken broth to slow cooker. Top with seasoned chicken thighs. Cover slow cooker and set to high for 4 hours.

3. After 3 1/2  hours, stir contents in the slow cooker briefly and return lid. Add olive oil to a saute pan and cook shallots with garlic for about 5 minutes or until just turning brown. Add to slow cooker along with butternut squash, and dried apricots. Replace lid and continue to cook until vegetables are tender, about 20 to 30 minutes.

4. After cooking time is complete, place in a large casserole or other serving dish and sprinkle with cilantro. Serve immediately with tricolored couscous.

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