Cultured Eating

These recipes provide the gut-health and muscle-boosting benefits of yogurt in a local way to satisfy your sweet tooth. (Bonus: five-minute prep!)

Blueberries are known for their antioxidants, but other berries like strawberries also have similar beneficial compounds.

Peanut Butter & Blueberry Yogurt

INGREDIENTS

1 cup nonfat plain Greek yogurt
½ cup blueberries
1 tbsp. natural peanut butter

DIRECTIONS

Combine all ingredients in a bowl with a spoon. Add stevia to sweeten. Enjoy immediately.

NUTRITIONAL INFO

Cals: 291
Carbs: 25g
Protein: 21g
Fat: 8g

Java Yogurt

INGREDIENTS

1 cup nonfat Greek yogurt, 1 tsp instant flavored coffee.

DIRECTIONS

Mix all ingredients in a bowl or mug. Add stevia or sugar substitute, to taste.

NUTRITIONAL INFO

Cals: 125
Carbs: 10g
Protein: 16g
Fat: 0g

Don’t just rely on the ol’ peanut: reach for nut butter like almond or cashew to experience a whole new flavor.

Experience a whole-new flavor

INGREDIENTS

1 cup plain high-protein yogurt (Greek or Icelandic)
1 tbsp natural nut butter
1 tsp cinnamon
2 tsp chia seeds

DIRECTIONS

Mix all ingredients in a bowl with a spoon or mixer. Serve immediately.

NUTRITIONAL INFO

Cals: 235
Carbs: 15g
Protein: 20g
Fat: 9g

Yogurt Mousse

INGREDIENTS

1 cup nonfat plain Greek yogurt
1 sugar-free gelatin cup (any flavor)

DIRECTIONS

Remove gelatin from the cup and add to a bowl with yogurt. Combine until smooth. Refrigerate for at least a half-hour, or until the mixture takes on a mousse-like texture.

NUTRITIONAL INFO

Cals: 135
Carbs: 10g
Protein: 17g
Fat: 0g

By : ROSALIE BROWN

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