So here we are Week 2 of school and daycare for the kiddos, and they've already brought home all the germs and gotten me sick lol As I type this I'm sitting in bed, nursing this head cold, and doing as much as I can to kick this cold's butt.
It's kind of counter productive in a way, if you think about it. When you're sick you need to rest, yet you also need to do things to try to feel better, like eat (and make) homemade chicken noodle soup, make and drink tea, (set up) and do an essential oil steam inhalation, run out to the store to get more tissue boxes and tea, walk and get fresh air (without overdoing it) but you've got a 2 hour daily walk routine🤪 so yeah what I'm trying to say is, I just need someone to take care of me lol
Anywho, I somehow managed to make 2 things this week that I'm super proud of: homemade chicken noodle soup AND this high protein delicious snack!
It's SO dang easy, and you probably have most (if not all) of these ingredients in your fridge and pantry. It's delicious, it's nutritious and satisfying, its quick to make, and it's a great after dinner treat if you find yourself getting peckish in the evenings.
While I'm all for enjoying your treats, or freebies as I like to call them, when you're focused on weight loss or fat loss, you do need to be more mindful of your overall caloric intake, and this is where some delicious swaps for snacks and treats comes in really handy. And because it has high protein and some fat, this snack will help you feel fuller longer. #winningtheweightlossgame
I also love that this snack is SO dang versatile. You can add any of your fave fruits, whatever nuts or seeds, and nut butters you have at home. The sky's the limit here babe!
So put this on your meal plan for the week ahead - I bet your whole family is gonna LOVE it :)
Enjoy!
-Coach Crystal
xo
Frozen Berry Greek Yogurt Bark
Prep time: 10min
Freeze time: 2hr+
Total time: 2hr 10min
Makes: ~12 servings (hard to gauge this one!)
Ingredients:
2 cups Plain Greek Yogurt
3 tablespoons maple syrup
1 cup strawberries, sliced thin
1/2 cup blueberries
1 tablespoon chia seeds
1/4 cup almonds, chopped
1-2 tablespoons peanut butter (*fresh and smooth)
Instructions:
Gather all the ingredients and prep them first: wash and slice your strawberries, wash the blueberries, and chop the almonds.
Place Greek yogurt in a bowl, add maple syrup, and stir well to combine.
Line a rimmed baking sheet with wax or parchment paper. Pour the Greek yogurt onto the sheet and spread it out thinly and evenly, about 1/4" thickness. (*see notes)
Top it with the fruit first, then sprinkle the chia seeds and chopped almonds.
Finally, using a tablespoon, "drizzle" the peanut butter over top.
Freeze it for 2 hours or more. Once completely frozen, bring it onto a cutting board and chop roughly into larger bite-sized pieces. Work quickly, as the bark will melt if left too long on the counter!
Once your bark is cut, place it in an air-tight container and put it back in the freezer. When you're ready to eat it, just grab it out of the freezer and enjoy!
*NOTES:
PEANUT BUTTER: use a fresh container of peanut butter, as it's easier to drizzle with the oils/fats at the top. Bottom of the jar peanut butter won't work well here!
GREEK YOGURT: I prefer using a Plain Greek Yogurt here so I can control the sweetness and how much maple syrup goes into it. If you use a flavoured Greek yogurt, like vanilla, I would omit the maple syrup as it will likely be overly sweet. Also, adding more yogurt for a thicker bark will be harder to eat/bite through, so spread it thinner than you think it should be!
MAKE IT NUT-FREE: use a seed butter and focus on seeds like chia and pumpkin instead of the nuts and PB here
MAKE IT DAIRY-FREE: if you have dairy allergies/sensitivities, you could swap for plant-based options like soy or coconut. Just keep in mind they may NOT have a lot of protein (eg coconut) or might be loaded with sugar. You can always try adding a plant-based protein powder to any plant-based low-protein yogurt to make up for it.
