Brain Boosting Yogurt

GF V SF Feb 2, 2024

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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

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$2.95

Ingredients

Serving(s)

1 small Avocado

1.5 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

Instructions

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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

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)

Nutrition Facts

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Servings: 2

Calories: 501

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Total Fat: 18.8g (24 %)
Saturated Fat: 3.5g (17 %)
Polyunsaturated Fat: 6.7g
Monounsaturated Fat: 5.6g
Cholesterol: 78mg (26 %)
Sodium: 159mg (7 %)
Total Carbohydrate: 41.2g (15 %)
Fiber: 16.8g (60 %)
Net Carbs: 24.4g
Total Sugar: 16.1g
Added Sugar: 0.0g (0%)
Protein: 47.9g (96 %)

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Vitamin B12: 2.3mcg (96 %)
Vitamin D: 0.72mcg (4 %)
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Calcium: 644mg (50 %)
Iron: 4.11mg (23 %)
Magnesium: 198mg (47 %)
Potassium: 1048mg (22 %)

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Glycemic Index:

27.0

Glycemic Load:

10.5