Peanut Butter Banana Pudding

Here’s a healthy snack that can be whipped up in no time.  After school snack, midnight cravings, or just because! 

Peanut Butter Banana Pudding:
recipe from www.nutritiontwins.com 
Ingredients:
1 plain or vanilla Greek yogurt
2 large ripe bananas
3-4 Tbsp peanut butter, chunky/salted
2/3 cup maple syrup (if you choose sugar-free syrup and you’ll save 105 calories per serving!)
1/4 tsp cinnamon
Instructions:
|Add all ingredients to blender, blend. Pour into serving dishes or a large bowl. Chill in fridge or freezer until thick. Serve and enjoy!

Until next time…
look good, feel good, do good
Sara B.

Chilled Oatmeal with Vanilla Yogurt

J had a business trip in Atlanta a couple weeks ago. Every morning he’d call to express that he was in love with his breakfast. A coffee shop near his hotel served up this chilled oatmeal that has become a “J and I favorite” in our household.

Chilled Oatmeal with Vanilla Yogurt
a PERFECT way to eat oatmeal during those hot summer days

Ingredients:

1/2 cup quick or old fashioned oats (because you don’t cook them we find quick to work well)
1/2 cup vanilla yogurt (I use homemade yogurt flavored with Watkins vanilla and honey, you can use plain or Greek yogurt with vanilla flavoring and honey)
1/2 green apple, diced
1/4 c dried cranberries
splash of skim milk
almonds
and any berries you have (raspberries, blackberries, blueberries, strawberries)
1 T of ground flaxseed (optional)
Instructions:

Mix oatmeal, yogurt, diced apple, cranberries ,and a splash of milk together. When thoroughly combined, top with almonds and berries.
Enjoy!

a balanced breakfast: whole grain carbs from the oats, protein from the yogurt and milk, and heart healthy fats from the almonds and flaxseed.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Dill & Vinegar Cucumbers

As many of you know I did a news segment on KCCI Wednesday night about buying fresh and local.
I decided I would post another of my favorite recipes for using local produce.
Today’s star veggie is cucumbers!
Dill & Vinegar Cucumbers
Ingredients:
1/2 c white vinegar
1/4 c plain or Greek yogurt (I use my homemade yogurt)
1/2 tsp dried dill
1 T sugar
2 cucumbers, thinly sliced
Instructions:
Rinse cucumber in water. Take a fork and score the sides of the veggie (this makes for a pretty presentation). Slice thinly. Mix all ingredients above and add sliced cucumbers. Cover each slice well with vinegar mixture.
Place lid over bowl and refrigerate for a couple hours. Enjoy!
I eat them like chips, on top of leafy green salads or on sandwiches.

Until next time…
look good, feel good, do good

Homemade Yogurt

I was in a yogurt crisis. I sick of eating yogurts with fake this and fake that and I was tired of eating yogurts with ingredient lists that were as long as my grocery list.

For example…here is an ingredient list from a popular kind:
Cultured Pasteurized Grade A Low Fat Milk, Sugar, Strawberries, Modified Corn Starch, High Fructose Corn Syrup, Nonfat Milk, Kosher Gelatin, Citric Acid, Tricalcium Phosphate, Natural Flavor, Pectin, Colored with Carmine, Vitamin A Acetate, Vitamin D3.

First, what are some of those things!? Second, high fructose corn syrup (HFCS) is an ingredient that I tell my clients to AVOID (Sara B Consulting Principle #3) and third, if the yogurt doesn’t contain high amounts of added sugar it usually contains some type of “fake sugar.”

Of course, I had my favs amongst the “clean” yogurts…Stoneyfield, Fage Greek Yogurt, Cultural Revolution (made right here in Kalona!) but they were just too darn expensive to buy in the amount that I LOVE yogurt. So I needed a solution.
Fage O% ingredients:
Grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus)

THE SOLUTION: HOMEMADE YOGURT
While visiting my brother Matt and his wife Dorcha in Montrose, CO I enjoyed eating loads of his creamy homemade yogurt…….I then thought to myself “why wasn’t I doing this!?!?!”
I could enjoy the many wonderful health benefits of yogurt…live active cultures for digestive health, calcium for our bones and possible reduction of fat storage, protein for our muscles…without the nasty stuff and in a cost effective way!

So I jumped on the computer and bought myself a Yogourmet!
http://www.amazon.com/Yogourmet-104-Electric-Yogurt-Maker/dp/B000N25AGO

I was giddy the day it arrived at my doorstep!

Ingredients and instructions to make yogurt:
There are a TON of ways to go about this and I encourage you to research some, but here is the way I went about my second batch (my first batch did not turn out….it is a trial and error recipe)

You need a “starter”….you can buy yogurt starters
http://www.amazon.com/Yogourmet-Bifidus-Acidophilus-Probiotic-Starter/dp/B001EO69NS

OR you can start with a yogurt that has no “binding agents” in it like pectin or gelatin. I used Fage Greek Yogurt 0% (on sale for $.99 and will be multiplied into a gazillion servings!)

Temperature in VERY important in making yogurt so PAY attention while cooking.
Pour 2L of milk (I used Robert’s 1% because you need some fat…my brother uses whole) into a double boiler or pot.
A note on Robert’s Dairy: they are hormone free AND local!
http://www.robertsdairy.com/green/no-artificial-growth-hormones
Heat milk till it gets to 180F or just to a boil.
Allow milk to cool to 108-112F. You can speed this up by placing the pot in the sink filled with cool water.
Pour chilled milk into the inner container of the yogurt maker. Add the starter (yogurt). Stir until mixed in. (You can add powdered milk here for a creamier yogurt…haven’t tried this yet)
Place lids on the yogurt maker, plug in (red light on), and ferment away!

Mine took about 10hours (overnight) to get to the desired thickness. To stop incubation place inner yogurt container in fridge for about 8 hours. There is a layer of liquid on top…you can either stir this in for a thin yogurt or drain for a thicker.

Yogurt stays fresh in fridge for about 3 weeks!
You can also drain yogurt with a cheese cloth for a cheese/sour cream/dip substitute.

Now you can flavor your yogurt to your desired taste by adding your OWN health benefit sweeteners such as honey and agave nectar and fresh or frozen fruit.


cinnamon, Watkins vanilla, honey from Matt’s beehives, and black berries

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/