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

Serves 1     adjust servings

 

Ingredients

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

Instructions

  1. 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. 2. Scoop Greek yogurt into a cereal bowl.
  3. 3. Dizzle with maple syrup.
  4. 4. Top with thawed Wild blueberries and sectioned mandarin orange.

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Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 317kcal Calories from fat 5
% Daily Value
Total Fat 1g 2%
Saturated Fat 0g 0%
Sodium 125mg 5%
Carbohydrate 48g 16%
Dietary Fiber 8g 32%
Sugars 26g
Protein 31g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

Real California Breakfast Bowl

Build a better breakfast bowl in 5 minutes with Real California Dairy. Cottagechees (3)Disclosure: By posting this recipe I am entering a Recipe Redux contest sponsored by Real California Milk products and am eligible to win prizes associated with the contest. I was not compensated for my time.

Have you noticed, people are changing the way they eat? We’re eating simplier. We’re eating less processed foods. We’re cutting back on sugar and adding in more fruits and vegetables. We’re experimenting with  a myriad of whole grains, from quinoa to  sorghum. But  one thing hasn’t changed: the foodie in all of us is not willing to compromise taste! Make no mistake, allowing taste to rule  is a good thing!  Satisfaction can be, and should be,  a goal for healthy eating. (We tend to eat less when we’re satisified.)

So how do you enjoy the taste of eating right? Here’s one of my  secrets:  California Dairy. California is the country’s leading producer of milk, ice cream, butter, nonfat dry milk, and whey protein. It’s  the second largest producer of cheese and yogurt.  Real California Milk represents the simple and real dairy foods made with milk from more than 1,400 California dairy families. It’s real food made by real familes kissed by the California sun. When purchasing dairy products, look for foods made with 100% Real California milk that feature the Real California Milk or Cheese Seal..realcaliforniaseals_705x237

When you see this seal, you’ll feel good knowing that the product is certified as having been made with 100% Real California Milk from Real California Dairy families.

Today, Real California Cottage Cheese is at the heart of my  wholesome breakfast bowl. IMG_4138Prepping it, is as simple as combining these  five ingredients (and fresh mint to make it pop) ..IMG_4161.3..into  cereal bowls side by side.    Then spoon  into the  layers and savor the texture and terrific taste and of eating real food, real simple. One single bowl has  only 320 calories and is filled to the brim with  benefits including:  a source of healthy fats and  whole grains, protein rich (18 grams per serving), high in  fiber (6 grams) and a source of both calcium and iron. It’s as delicious, as it is eye appealing. Join me in enjoying the taste of eating right,  build yourself a Real California Breakfast Bowl!CottageCheeseB-fastBowl

Want to learn more about Real California seals and California Dairy? Visit the Real California Milk website at www.RealCaliforniaMilk.com.

Real California Breakfast Bowl

Serves (serves 2)     adjust servings

Ingredients

(serves 2)

  • 1 cup water
  • 1/2 cup old fashioned oats
  • dash of salt
  • 1 cup frozen Wild Blueberries
  • 1 cup 1 % milkfat lowfat Real California Cottage Cheese
  • 2 tablespoons pecan pieces
  • 2 teaspoons pure maple syrup
  • fresh mint, optional garnish

Instructions

  1. Combine water, oats and salt in a 2 cup microwave safe container. Microwave on high for 2 1/2 to 3 minutes. Mix well. Set aside.
  2. 1. Place frozen wild blueberries in a microwave safe bowl. Use defrost setting for 1 minute or until thawed.
  3. 2. Arrange prepared oatmeal, cottage cheese, blueberries and pecans side by side in two cereal bowls. Drizzle each bowl with maple syrup. Garnish with fresh mint.

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