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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
It’s that time of year! Apple cinnamon and pumpkin treats are coming!!! Here is a quick and easy Apple Cinnamon yogurt I made the other day – it’s simply nonfat plain Greek yogurt sweetened with honey, topped with Gala apple, cinnamon, and walnuts. It’s high in protein, healthy fats, and mostly healthy carbs. Great for all of your health goals, just consider less honey or a sweetener substitute if you are trying to lose weight and/or are sensitive to carbs.
Note: While honey is a healthier option than refined sugar – it still metabolizes as sugar. Pairing with the protein in the Greek yogurt will help mitigate any potential sugar spike. You can replace the honey with vanilla protein powder for more protein and less sugar!
Ingredient Selection Tips
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Honey
It would be best if you could buy honey from someone you know, but if you don’t have beekeeper friends, you can buy it in the store. Always search for the “raw” and “made in the US” signs.
If you want to check if your honey is real and pure, you can make this small experiment. Pure honey, when exposed to flame should remain unburned. To perform this test, try dipping a cotton bud in honey and then light it. If it burns, that means the quality of your honey is pure.
Noteworthy Health Benefits
Apple
“An apple a day, keeps the doctor away”, says an old proverb. This healthy fruit is the most popular fruit for good reasons. Apples are very nutritious and contain vitamins A, C, B1, B2, and B6, antioxidants, and dietary fiber. Having apples in your diet can improve heart health, may reduce cholesterol, and improve the immune system.
Want to know more about the fantastic benefits of apples? Consider checking this article!
Cinnamon
Coming from the branches of trees of the Cinnamomum family, this spice is loaded with antioxidants, improving health conditions and metabolism. Cinnamon lowers blood sugar levels and may lower the risk of heart disease. Cinnamon is also used for treating and healing chronic wounds.
If you want to know more about the amazing benefits of cinnamon, here is an article for you! 5 Health Benefits of Cinnamon, The Most Loved Autumnal Spice!
Walnuts
Walnuts provide healthy fats, fiber, minerals, and vitamins. They are a good source of antioxidants and are significantly high in omega 3 fat. Walnuts are a good source of manganese, copper, magnesium, phosphorus, and iron. Health benefits of walnuts include boosting the cardiovascular system, good bone health, promotes a healthy gut, supports good brain function, and male reproductive health.
Balanced Plate for Performance Goals
While any food can fit into your menu for performance goals, some recipes can contribute to a better-strategized menu than others. Below you can see how this recipe can fit into your goal. If this recipe has unique benefits, it is best cut out for the goal(s) with a star next to it.
The chart below changes dynamically based off the goal you have selected.
Goal:
| LEAN PROTEIN | HEALTHY FAT | HEALTHY CARBS | VEGGIES |
| 1-2 palms | 1-2 thumbs | 1-2 cupped handfuls | 1-2 fists |
More Info
However, everyone is different! Use the Precision nutrition calculator I use with my clients to calculate suggested macros custom for you. For more information on using this hand estimation system, click here.
For more info on types of foods for proteins, fats, carbs, and veggies, read my article Formula for the Perfect Healthy Meal. This article will also help you figure out what foods to eat more and less of.
Protein: Greek Yogurt
Greek yogurt is an excellent source of protein. I love to eat it often, but try to eat it a version that is plain nonfat.
Fat: Walnuts
Walnuts are an excellent healthy source of fat.
Carbs: Apples & Honey
Apples are an excellent and fibrous source of complex carbs. Honey metabolizes similar to sugar. However, a raw honey provides many nutrients and benefits. Therefore, in moderation, is a nutritious sweetener.
Veggies: Needs to Supplement
This snack or breakfast does not include any veggies. Make sure you get plenty of vegetables at other meals throughout the day.
Additional Meal Tips for Weight Loss
Adding vanilla protein powder and holding the honey is a great way to save on calories and increase protein – which helps with building or retaining muscle while you are losing weight.
Additional Meal Tips for Endurance
This recipe is an excellent source of carbohydrates and protein to fuel or recover from your workout.
Additional Meal Tips for Building Muscle
Add some vanilla protein powder to the yogurt to increase the protein in this recipe, which is needed for sufficient muscle recovery and build.
Additional Meal Tips for Improving Health
This recipe is great for your health just as it is! Though if you are sensitive to dairy, this may not be a good recipe for you. Also make sure you get lots of color of veggies and fruits at other meals throughout the day!
Diet Preference Tweaks
Vegan / Fully Plant-Based
For a fully vegan version, use non-dairy Greek yogurt, and some other sweetener like Maple syrup. For sufficient protein, you’ll want to blend the yogurt with tofu or mix in some protein powder.
Apple Cinnamon Yogurt
Ingredients
- 1 cup plain nonfat greek yogurt
- 2 tbsp honey
- 1 whole Apples cored & cubed
- 1 tbsp Cinnamon
- 1 oz walnuts chopped
Instructions
- Pour the yogurt into the bowl.
- Top it with chopped apples and walnuts.
- Pour the honey over.
- Sprinkle with the cinnamon.
- Stir when ready to eat.
Nutrition
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