I try to do protein shakes packed with frozen berries and spinach for breakfast, but other days I just want solid food! Sometimes it’s a brown rice cake with PB/almond butter and a banana to fuel my morning, but other days it’s this fruit parfait. It also makes an amazing snack!
I used to make it exclusively with greek yogurt, but now I alternate between using my fage 0% and between using a low fat cottage cheese. Both are high in protein but cottage cheese has a special slow-release type of protein in it that maintains satiety and muscle building!
My favorite fruit to use for this are blueberries, strawberries, and peaches, but I also have been know to use plums and blackberries. Wash and chop! I like to place a layer of fruit at the bottom, my dairy protein in the middle, and more fruit on top! I put my crunchies either below or above the last fruit layer.
This is versatile, but my fav combo is chia seeds and salted sunflower seeds for my crunch layer. Almonds, flax seeds, walnuts, and pumpkin seeds are awesome too. High in protein, fiber, and omegas, this snack/breakfast has staying power! Besides it tastes like a delicious treat. Top with some cocoa powder or dark chocolate chunks for an amazing dessert. Simple and beautiful!
This is my healthy take on an all time favorite, Mac N Cheese! I start with nutritious asian Soba noodles, as buckwheat is great for you, and despite the name, is wheat (and gluten) free! This is a vegetarian and can be vegan recipe and you can use any assortment of veggies your heart desires!
1/2 package soba noodles
2 slices vegan “american” cheese
1/2 cup fresh mozzarella (or vegan cheese of choice)
1-3 tbs grass fed butter (or vegan substitute)
1tbs garlic infused olive oil
3 TBS red wine of choice
1/2 tsp crushed red pepper
1tbs dried parsley
1 cup mushrooms
1/4 sliced onion
1/2 large sweet potato
1/2 Chinese eggplant
1/3 small cabbage
1 small head cauliflower
3 stalks broccoli
My first step was to sauté the onions and mushrooms in the red wine. Put a little oil or butter in a pan over high heat, sauté onions until golden, add sliced mushrooms and sauté until soft, add splash of red wine and simmer 2-5 minutes. Smells wonderful 🙂
Then I washed and chopped all the veggies and put them in my steamer. Steamed about 30min until tender.
Cook soba per package instructions, mine was boil 5-7 minutes and drain.
Then toss the noodles with butter, cheeses of choice, garlic olive oil, herbs, and onion mushroom sauté. You can then serve these as one dish with steamed veggies on the side, on top, or go ahead and toss all the steamed veggies in in a large pot of bowl. So savory, so filling, and so yummy! You could also sauté some firm tofu with the onion/mushroom/wine step for some extra protein, or toss in some garbanzos. I will experiment with some of these next time 🙂 Enjoy!!