Blueberry-Yogurt Parfait

Blueberry Yogurt Parfait

As you all know, breakfast is the most important meal of the day! Most of you have also probably come across multiple sources that state that starting your day with a healthy & nutritious protein-rich breakfast is the key to feeling energetic, controlling appetite, reducing snacking, and staying slim. Protein-rich breakfasts have shown to regulate blood sugars and reduce late afternoon cravings for sugary and unhealthy snacks, and I can personally vouch for it. But if you are like me, meat in the morning is not appealing and eggs are not an option due to allergies. Greek yogurt to the rescue!! With around 200 calories & over 20 gms of protein per cup, greek yogurt is an easy, tasty and portable breakfast or snack item.

Blueberry Yogurt Parfait

The Blueberry-Yogurt Parfait is so simple to make and can be assembled ahead of time. Just top with granola before eating. Use the fruit of your choice and customize quantities to suit your needs. If Greek yogurt is not available, you can use hung yogurt (recipe below). Make a few of these in resealable containers and store in the refrigerator for a quick grab-and-go snack or breakfast. My husband & kids love it too!

Blueberry-Yogurt Parfaits

  • 1 cup greek yogurt (plain or flavored) – [use hung yogurt if greek yogurt is not available – recipe below]
  • 1 cup fruit of choice (berries, banana, mango, peach, etc.)
  • sweetener of choice (honey, sugar, agave, etc) – optional
  •  1/2 cup granola (Click here for stove-top granola recipe.)

1) Take 2 resealable containers and layer each with 1/4 cup greek yogurt on the bottom.

2) If using sweetener, drizzle a teaspoon on the yogurt.

3) Top with 1/4 cup fruit.

4) Repeat yogurt, sweetener, fruit.

5) Just before eating, top with granola. Stir and enjoy. (Click here for stove-top granola recipe.)

 

To Make 1 cup Hung Yogurt

 1) Line a strainer/small colander with a large clean piece of muslin cloth and place the strainer over a deep bowl.

2) Pour 2 cups of regular yogurt onto the muslin cloth.

3) Bring the ends of the muslin together and make into a bundle.

4) Hang the bundle from the faucet / knob with a dish to catch the whey dripping.

5) Leave undisturbed for 3-4 hours till all the water is out. Creamy hung yogurt is ready.

6) Flavor with sweetener if needed and stir well.

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No-Cook Oats & Dates Breakfast Bars

No-cook Oats & Dates Breakfast Bars

Have you spent enough already on snack / granola/ energy / breakfast bars? One – the $$ add up pretty quickly; two – have you turned to the ingredients list? Yes – they may be low in sugar & carbs, high in protein & fiber, and claim to be a good meal replacement. But most of them are chock full of additives & have dozens of ingredients that I would never put in my mouth if I saw it by itself. In my attempt to feed my family food that is tasty, nutritious, natural and most importantly,  can be made ahead, I have been experimenting with a few different recipes.

I found that over the last few months, the alternative to my 4pm sweet tooth / chocolate craving was only satiated by the texture and sweetness of dates and the crunch of a few walnuts or almonds. If that was not enough, I would eat an apple or a banana to tide me through till dinner. Some days, I needed a ‘portable’ breakfast & cereal bars seemed like a good thing to start the day with.

These bars are husband & kid approved, and I generally don’t flinch when my boys go back for a second piece. The recipe below is more of a guide  – feel free to swap out ingredients for what you have on hand and adjust sweetness to your preference.

No-Cook Oats & Dates Breakfast Bars

(Makes 16 – 2X2 inch squares)

  • 2 cups nuts (walnuts, pecans, almonds, etc)
  • 2 cups oats ( I used rolled / old-fashioned oats; can probably try Instant / quick cook variety)
  • 1 cup dates
  • 1 cup dry figs (soak in 1/2 cup warm water for about 15 mins and drain well before using)
  • 1/4 cup chia seeds (optional)
  • 2-3 tsp cinnamon OR cardamom powder
  • few Tbsp honey OR maple syrup OR agave syrup (optional)
  • 1-2 cups applesauce OR finely chopped apple OR banana

1) Heat a wide, heavy bottomed pan on medium-high flame and add the oats. Toast them for about 5-10 mins till they are nutty, stirring constantly and making sure they do not brown. Remove to another wide container to cool.

2) In the same pan, add the nuts in a single layer and toast for a few minutes, again stirring continuously and making sure they do not burn. Toast till they are fragrant and glossy with their own oil. Remove from hot pan to cool completely. Work in batches if necessary.

3) In a large food processor, add the oats, the nuts and the dates & figs separately. Process till coarsely (your preference) chopped, removing to another container as each one is done.

4) Add the cinnamon/cardamom powder and fruit and mix well. – If using applesauce, use only 1/2 – 1 cup to bind mixture, and add on as needed.

5) Alternately, add all the coarsely chopped ingredients and powder back to the food processor and pulse till it all comes together. (This is my preferred method as we don’t like chunks in our bars.) Drizzle in some honey/syrup if needed as everything is getting mixed.

6) Line an 8X8 inch pan with wax paper or foil, making sure it overhangs over the sides.

7) Press the mixture into the pan, and smooth out the top evenly.

8) At this point, the bars are ready to eat. I prefer to let the raw mixture stand overnight in the refrigerator to set and allow the flavors to meld. 

9) When the mixture is set, remove the bars by holding the foil. Slice into 2X2 inch squares and store in an airtight container. They will be fine for a week or more in the fridge.

10) Alternately, once you press the mixture into the pan, cook in a preheated 350* oven for 20 minutes and allow to cool completely. Remove with foil, slice and store in an airtight container.

NOTE: As mentioned above, add or reduce the quantity of the dates, fruits and syrup to suit your tastes. You can also experiment with different types of nuts, although I find that walnuts have the best texture here.

Baked Oatmeal Bars

Baked Oatmeal Bars

Here’s another easy recipe for breakfast on the run or for a snack attack. These taste better than store bought granola bars, and are definitely healthier as they contain real foods rather than dozens of additives and chemicals. I am working on making these bars without the dry milk powder, but till I find a better alternative, my family will eat these instead of pop-tarts. Another fall back I’ve been using regularly is for No-Bake Peanut Butter Oatmeal Bar – recipe to follow soon as I take some pics. Baked bars adapted from this recipe.

Baked Oatmeal Bars

  • 2 cups rolled oats (NOT instant)
  • 1 cup roughly chopped dry fruit (dates, raisins, craisins, figs, etc) – whatever strikes your fancy
  • 1 cup roughly chopped nuts – whatever you like
  • 1/2 cup wheat germ (or sunflower seeds)
  • 1/2 cup whole wheat flour
  • 1/2 cup dry milk powder ( I’ve been sneaking in my husband’s protein shake powder, and its delicious)
  • 1/2 cup pure maple syrup
  • 4 Tbsp butter – melted

1) Preheat oven to 350*

2) Mix all ingredients well in a large bowl.

3) Press into a lightly greased 8 or 9 inch square pan.

4) Bake 25 minutes until lightly golden brown and crispy on top.

5) Cool well and cut into bars.

6) Refrigerate for a month or freeze for up to 3 months.

NOTE: To double recipe, use a 9X13 pan and follow same method.