Post Resistance Recovery Snack: Pineapple Greek Yogurt with Granola

Stop working harder. Start working smarter and seeing results. In my last post, Get in Shape: No Additional Time Required, I discuss the  the concept of living healthier by making small changes or swaps that add up to permanent change and real results. This post is for you if you’d like maximize training gains after a bout of resistance/strength training.  Muscle protein synthesis can be upregulated  by paying attention to three factors: time of recovery, amount of protein and type of protein.  So 30 minutes after a series of strength exercises like this 

lunge with rotation via capefearnutrition.com
This lunge with rotation is one of a series of strength exercises I perform with a medicine ball in my garage that doubles as a gym.

I aim to get  20-30 grams of (high branch chain a.a.) protein  in a snack like thisPineapple Greek Yogurt with Granola

Pineapple Greek Yogurt with GranolaI hope you will join me with this  recovery snack after your next bout of strength training!

Pineapple Yogurt Parfait with Coconut Mango Granola

by Diane Boyd

makes 1 yogurt parfait with granola to spare

Ingredients 

    for the granola

    • 1/2 cup old fashioned oats, (GF look for gluten free label)
    • 2 tablespoons quinoa, rinsed
    • 1/4 cup peanuts
    • 1/4 cup unsweetened flaked coconut
    • 1 egg white
    • 1 Tablespoon olive oil
    • 1/2 teaspoon lime juice
    • 1Tablespoon honey
    • 1/2 teaspoon sea salt
    • 1/2 teaspoon lime zest
    • 1/3 cup chopped dried mango

    for the yogurt

    • 6 ounces low fat vanilla Greek yogurt
    • 1/2 cup canned crushed pineapple, packed in its own juice

    Instructions

    for the granola

    1. Preheat oven to 300 degrees F.

    2. Place ingredients oats through sea salt in a small bowl and stir to combine.

    3. Pour onto a foil or parchment paper lined baking sheet and bake for 20 to 30 minute or until golden, stirring every 10 minutes.

    4. Allow to cool. Add lime zest and dried mango. Store in an air tight container.

    to assemble parfait

    1. Layer three ounces of yogurt, pineapple and remaining yogurt in a parfait glass. Top with 2 tablepoons of granola.

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    Cucumber Ricotta Salad with Mango Curry Granola

    Cucumber Ricotta Salad with Mango Curry GranolaThere’s somethin’ about spring that’s motivating. I don’t know if it’s the sight of  trees budding, the warmth of  sun on my face, or the liberating feeling  of running  bare legged, but it brings out the best in me. This week, I have completed ‘the task’ I’ve been dodging for over seven months.   I am happy to report reorganizing my study is like a breathe of fresh air…

    organizing my workspace   In addition to some obligatory spring cleaning, I ‘ve also been busy with one of my favorite spring activies,  transitioning menus to reflect the  fresh flavors of spring and summer.  It started with  Mango Curry Granola and the third  smart way to eat this delicious and nutritious fruit, nut and oat combination:  use it as an ingredient in other foods to easily and consitently  keep the granola portion size in check. There’s no limit to the foods that pair with granola for  high impact flavor. Today it’s  the topping on a cool cucumber salad (which btw can also top 2 slices of bread for an easy vegetarian sandwich). This is the salad that’s the perfect afternoon snack, providing some simple and complex carbohydrates, protein, and produce.  Here ‘s how simple it is to make: Spoon ricotta cheese onto a plate. Toss sliced cucumber with lemon juice and arrange on top of ricotta cheese.  Drizzle with olive oil and sprinkle with a tablespoon of granola. Detailed recipe below.

    How is spring motivating you?

    Cucumber & Ricotta Salad with Mango Curry GranolaCucumber Ricotta Salad with Mango Curry Granola

    by Diane Boyd

    Ingredients (serves 4)

    • 1 English cucumber, thinnly sliced into rounds
    • 1 1/2 Tablespoon fresh lemon juice
    • 1 1/2 Tablespoon olive oil+ more for drizzleing
    • Maldon sea salt
    • Freshly ground black pepper
    • 2 cups low fat ricotta cheese

    for the Mango Curry Granola

    • 1/2 cup old fashioned oats
    • 2 tablespoons quinoa, rinsed
    • 1/4 cup peanuts
    • 1/4 cup unsweetened flaked coconut
    • 1 egg white
    • 1 Tablespoon olive oil
    • 1/2 teaspoon lime juice
    • 1Tablespoon honey
    • 1/2 teaspoon sea salt
    • 1/2 teaspoon ground curry
    • 1/4 teaspoon crushed red pepper flakes
    • 1/2 teaspoon lime zest
    • 1/3 cup chopped dried mango

    Instructions

    for the Mango Curry Granola

    1. Preheat oven to 300 degrees F.

    2. Place ingredients oats through red pepper flakes in a small bowl and stir to combine.

    3. Pour onto a foil or parchment paper lined baking sheet and bake for 20 to 30 minute or until golden, stirring every 10 minutes.

    4. Allow to cool. Add lime zest and dried mango.

    to assemble salad

    1. In a small bowl toss cucumber, with lemon juic and olive oil.

    2. In a small bowl whisk ricotta until smooth and season with salt and pepper.

    3. Spoon ricotta onto plates and top with cucumber. Sprinkle some of the granola on the cucumbers and garnish with a drizzle of olive oil and several tablespoons of granola. Serve right away.

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