Brain Boosting Yogurt

GF V SF Feb 2, 2024

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I've challenged myself to go the month of February without any nut butter (should've chosen November). I've used avocados as my fat source here, as they're highly nutritious and add creaminess and bulk. I've also topped it with berries, which are full of anti-oxidants and polyphenolic compounds. You can also check out any of my other yogurt recipes!

- 1 small (100 g) Avocado
- 1 1/2 cup (340 g) Plain nonfat greek yogurt
- 2 scoop (60 g) Whey protein powder, unflavored
- 4 tbsp (48 g) Chia seeds
- 1 tbsp (10 g) Cinnamon
- 1 tsp (2 g) Ginger, ground
- 1/2 tsp (2.5 g) Almond extract
- 1/2 tsp (2.5 g) Liquid monk fruit
- 1/2 cup (120 g) Skim milk
- 2 cup (280 g) Frozen berries

1. In a bowl, mash your avocado with the back of a fork. Mix in the rest of the ingredients, divide across 2 bowls, and top with berries. Refrigerate overnight

https://www.poormanprotein.com/recipes/brain-yogurt

Servings: 2
Calories: 501
Protein: 48 g
Fat: 19 g
Net Carbs: 24 g
Fiber: 17 g

Description

I've challenged myself to go the month of February without any nut butter (should've chosen November). I've used avocados as my fat source here, as they're highly nutritious and add creaminess and bulk. I've also topped it with berries, which are full of anti-oxidants and polyphenolic compounds. You can also check out any of my other yogurt recipes!

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Time

Prep Time:

5 minutes

Total Time:

5 minutes

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Cost

Total Cost:

Cost per Serving:

$3.10

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Ingredients

Serving(s)

1 small Avocado
1 1/2 cup Plain nonfat greek yogurt
2 scoop Whey protein powder, unflavored
4 tbsp Chia seeds
1 tbsp Cinnamon
1 tsp Ginger, ground
1/2 tsp Almond extract
1/2 tsp Liquid monk fruit
1/2 cup Skim milk
2 cup Frozen berries

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Instructions

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1. In a bowl, mash your avocado with the back of a fork. Mix in the rest of the ingredients, divide across 2 bowls, and top with berries. Refrigerate overnight

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Notes

1. You can also turn this into an oatmeal instead with the following substitutions
   • Add 1/2 cup (40 g) of oats and a pinch of salt
   • Replace whey with casein, and halve the amount (1 scoop, 30 g)
   • Halve the amount of chia seeds (2 tbsp, 24 g)

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Nutrition Facts

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Servings: 2

Calories: 501

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Total Fat: 18.8g (24% 24 % of Daily Value (78 g) )

Saturated Fat: 3.5g (17% 17 % of Daily Value (20 g) )

Polyunsaturated Fat: 6.7g

Monounsaturated Fat: 5.6g

Cholesterol: 78mg (26% 26 % of Daily Value (300 mg) )

Sodium: 159mg (7% 7 % of Daily Value (2300 mg) )

Total Carbohydrate: 41.2g (15% 15 % of Daily Value (275 g) )

Fiber: 16.8g (60% 60 % of Daily Value (28 g) )

Net Carbs: 24.4g

Total Sugar: 16.1g

Protein: 47.9g (96% 96 % of Daily Value (50 g) )

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Vitamin B12: 2.3mcg (96% 96 % of Daily Value (2.4 mcg) )

Vitamin D: 0.72mcg (4% 4 % of Daily Value (20 mcg) )

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Calcium: 644mg (50% 50 % of Daily Value (1300 mg) )

Iron: 4.11mg (23% 23 % of Daily Value (18 mg) )

Magnesium: 198mg (47% 47 % of Daily Value (420 mg) )

Potassium: 1048mg (22% 22 % of Daily Value (4700 mg) )

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Glycemic Index

:

27.1

Glycemic Load

:

11.4

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Nutrition Score

:

9.3

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