yogurt desserts

 #1

1 c greek yogurt

1 tsp chia seeds

2 TB mixed berries

1-2 TB melted dark chocolate

Mix yogurt and chia seeds . Gently fold in berries.  Drizzle melted dark chocolate over the top. Refrigerate for 2 hrs. 

#2

25 g chia seeds

180 g vanilla high protein yogurt

100 m coconut milk

100 g fresh mango

5 g coconut

1 squeezed lime

Blend together mango and lime juice until smooth. In a medium sized bowl or jar, combine the chia seeds, yogurt, coconut milk and mango mix. Stir thoroughly to ensure the chia seeds are evenly distributed. Sprinkle with a generous amount of desiccated coconut. Cover the bowl or jar and place it in the fridge for at least 4 hours or overnight. This allows the chia seeds to absorb the liquid and thicken unto a pudding like consistency. 

#3

Greek yogurt

120 g pumpkin

80 g pbfit pb powder

15 g stevia

one scoop vanilla pb protein powder

vanilla extract

stir

#4

one container sugar free cool whip

2 TB sugar free cheesecake Jello mix

3/4 c non fat Greek yogurt

couple crushed up Oreos

#5

1 TB PB powder

1 TB sugar free pudding

1 8 oz container Greek yogurt

#6

8 oz Greek yogurt, salted caramel is good.

Mix in 1 TB PB powder

Melt 2 TB Lily's sugar free chocolate chips with 1/2 tsp coconut oil. 

Swirl on top of yogurt. Sprinkle with Himalayan salt. 

Then freeze. 

Need to take out of freezer 1 hour before you eat it. 

#7

This one tastes like you scooped the center out of a warm cinnamon roll.

Mix 3/4 c Greek yogurt with 1/2 scoop vanilla protein, 1/2 tsp cinnamon, and 1 tsp sugar free maple syrup until silky and fluffy. Top with a tine dusting of cinnamon and a swirl of sugar free vanilla syrup. It's creamy, sweet and cozy. 

pasta salad

 1 lb fusili bucati (long pasta spirals)

2 tsp garlic powder

1/2 tsp dried basil

1 yellow bell pepper, seeded and diced

1 pint cherry tomatoes, halved

1/2 seedless cucumber, diced

1/3 cup olive oil

1/2 tsp white wine vinegar

1/2 tsp dried oregano

salt

black pepper

1 ear fresh sweet corn, kernels removed

1 c snow peas, sliced

Waffle Chaffles (several recipes)

 #1

1 egg

1/4 c oats

1/4 c Greek yogurt

1/4 c egg whites

1/2 scoop protein powder

1/2 tsp cinnamon

1/2 tsp baking powder

topping

1 TB nut butter

#2

1 egg

1 scoop protein powder

1/2 tsp baking powder

milk to get to proper consistency

Mix and waffle. 

Creamy Crockpot Shredded Chicken

 Add to the crockpot:

5 chicken breasts

1 c plain Greek Yogurt

1/2 packet ranch seasoning

1/2 cup chicken bone broth

Cook on HIGH for 30 minutes, then switch to LOW for 6 1/2 hours. 

Shred. Use for any recipe needing shredded chicken. .

Keto Mexican Soup

 1 lb ground beef

1 small onion, diced

3 cloves garlic, minced

1 packet taco seasoning

1 can Rotel tomatoes

2 cups beef broth

1 cup heavy cream

1 cup shredded cheddar cheese

1/2 cream cheese, softened

salt and pepper to taste

Fresh cilantro, chopped

Diced tomatoes, for topping

Sour cream, for serving

In a large pot over medium heat, cook ground beef until browned. Add diced onion and garlic, cooking until softened. 

Stir in taco seasoning and Rotel tomatoes. Pour in beef broth and bring to a gentle simmer. Cook for 10 minutes to blend flavors.

Make it creamy. Lower the heat and add heavy cream, cheddar cheese and cream cheese. Stir continuously until everything melts and the soup becomes creamy.

Top with sour cream, cilantro and tomatoes. 

Easy sheet pan kebobs

 Easy sheet pan kebobs

2 lbs ground beef

1 small white onion, grated 

3 garlic cloves, minced

1/4 c fresh dill, chopped

1/4 c fresh parsley, chopped

zest of 1/2 lemon

Pinch of black pepper

Pinch of salt

1 TB cumin

1 TB smoked paprika

1 tsp coriander

1/4 tsp cinnamon

Yogurt Sauce:

3/4 c Greek Yogurt

Juice of 1/2 lemon

1.5 TB olive oil

1 tsp date syrup

pinch of salt

Pinch of pepper

Parsley, freshly chopped

Dill, freshly chopped

Preheat the oven to 425. Add all kebab ingredients to a large bowl and mix with your hands. Once thoroughly mixed in, spray a sheet pan with avocado or olive oil, then toss the meat onto it and press the meat evenly across making a rough rectangle. It should be about 1/2 to 3/4 inch thick. Score long vertical lines almost to the bottom (don't cut through), both vertically and horizontally creating your kebabs.  Bake for 20-22 min. While they bake in the oven, combine all your yogurt sauce ingredients in a bowl until it becomes a creamy consistency.  Remove the kebabs from the oven. Spoon out excess liquid, mix with 1 TB tomato paste, and brush over kebabs. Broil for 2-3 minutes browned. Let rest a few minutes, then cut along the score lines. Enjoy as delicious wrap with the yogurt sauce, tomatoes, and lettuce or eat as is with the sauce. 

 

Cabbage and Noodles

1 small head green cabbage, cored and thinly sliced (about 6-7 cups)

1 medium yellow onion, thinly sliced 

3 TB butter, melted

2 TB olive oil

1 1/2 tsp black pepper

1 tsp garlic powder

1 tsp paprika

1 cup vegetable broth or chicken broth

8 oz wide egg noodles

1 TB soy sauce or Worcestershire sauce

2 TB chopped fresh parsley or chives

Add the cabbage and onion to a 4-6 quart slow cooker. Drizzle with the melted butter and olive oil. Sprinkle over 1 tsp of the salt, black pepper, garlic powder, paprika. Toss everything together to coat the cabbage. Pour in the broth and soy sauce. The cabbage will look very full, but it cooks down a lot as it simmers. Cover and cook on low for 4-5 hours, until the cabbage is very tender and reduced in volume. About 20 minutes before you're ready to eat, cook the egg noodles on the stovetop according to package directions until just al dente.  Drain well. Stir the cooked, drained noodles into the low cooker with the cabbage mixture.  Taste and add the remaining 1/2 tsp salt or more and extra butter if you want it richer. Cover and cook on low for another 15-20 minutes.  Stir in the parsley.