{"id":2927,"date":"2015-04-27T07:49:03","date_gmt":"2015-04-27T14:49:03","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=2927"},"modified":"2022-02-17T12:45:20","modified_gmt":"2022-02-17T19:45:20","slug":"high-protein-lemon-berry-chia-yogurt","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/high-protein-lemon-berry-chia-yogurt\/","title":{"rendered":"High-Protein Lemon Berry Chia Yogurt"},"content":{"rendered":"<h2>Need a High-Protein, Easy-to-Eat Snack? This Recipe Has You Covered.<\/h2>\n<p>One of the main reasons people tend to overeat\u00a0is because they\u2019ve waited too long to satisfy their hunger. (Unless, of course, you&#8217;re following a variation of\u00a0intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, or in-between small meals, are sometimes the hardest to choose.<\/p>\n<p>Enter the protein-packed, gut friendly spin on a traditional snack. This Greek yogurt recipe, from Liv Langdon, founder of <a href=\"https:\/\/www.livoutloud.com\/\" target=\"_blank\" rel=\"noopener\">Liv Out Loud<\/a>, is perfectly balanced by the tart lemon, sweet vanilla and plump blueberries.<\/p>\n<h2>Why You Should Eat and Enjoy<\/h2>\n<p>The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it\u2019s a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.<\/p>\n<p>And, good news for those who are lactose intolerant (about 30 million of Americans), the recipe also contains bacteria in the live cultures, which breakdown much of the lactose in yogurt before you eat it.<\/p>\n<p>These natural probiotics (beneficial gut microbiota) have shown to strengthen the gut, which houses 70% of our immune system. Make sure to look at the ingredient label to ensure that there\u00a0are limited (or no)\u00a0added sugars to the yogurt; it\u2019s worth the extra time to add your own flavors to the plain variety.<\/p>\n<p>Use the suggested toppings as a guide to switch up the flavors and texture. Just note, the chia seeds will absorb any liquid in the Greek yogurt, so if made in advance the yogurt will thicken a bit.<\/p>\n<h2 style=\"text-align: center;\">\u00a0Lemon Berry Chia Yogurt<\/h2>\n<p><strong>Ingredients:<\/strong><strong>\u00a0<\/strong><\/p>\n<ul>\n<li>1 c plain non-fat Greek yogurt<\/li>\n<li>1 tsp fresh lemon juice<\/li>\n<li>\u00bc tsp grated lemon grind<\/li>\n<li>1 packet Stevia<\/li>\n<li>10 drops of Sweet Leaf Stevia, vanilla cr\u00e8me flavor (can substitute with 1 packet Stevia and \u00bc tsp vanilla extract)<\/li>\n<li>\u00bd tbsp chia seed<\/li>\n<li>1\/2 c fresh blueberries (or other berry of choice)<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/04\/lemon-berry-chia1.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2929 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/04\/lemon-berry-chia1.png\" alt=\"lemon berry chia yogurt ingredients\" width=\"897\" height=\"673\" \/><\/a><\/p>\n<p><strong>Suggested toppings (optional)<\/strong><\/p>\n<ul>\n<li>1 tbsp toasted unsweetened coconut<\/li>\n<li>1 tsp ground cinnamon<\/li>\n<li>1 tbsp toasted almond slivers<\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<ol>\n<li>In a serving bowl, combine the first six ingredients. Stir with a spoon until mixed.<\/li>\n<li>Add blueberries on top. Sprinkle with additional chia seed and grated lemon if you want a pretty presentation.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/04\/lemon-berry-chia2.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2930 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/04\/lemon-berry-chia2.png\" alt=\"lemon berry chia yogurt\" width=\"897\" height=\"673\" \/><\/a><\/p>\n<h2>Nutrition Information and Macros<\/h2>\n<p><strong>\u00a0Dietary information<\/strong><\/p>\n<ul>\n<li>Gluten free<\/li>\n<li>Nut free<\/li>\n<li>Vegetarian<\/li>\n<li>No added sugar<\/li>\n<li>All-natural protein<\/li>\n<li>Low-calorie<\/li>\n<li>Natural probiotic (Greek yogurt contains live cultures)<\/li>\n<li>About \u00bd less lactose than regular yogurt, with approximately 95% lactose removed from Greek yogurt during manufacturing<\/li>\n<\/ul>\n<p><strong>Macronutrient breakdown: <\/strong><\/p>\n<ul>\n<li>Non-fat Greek yogurt (8oz\/1 cup): 130 calories, 0g fat, 11g carbs, 6g sugar, 23g protein<\/li>\n<li>Chia seed \u00bd tbsp.: 30 calories, 1.5g fat, 2g carbs, 0g sugar, 2.5g fiber, 1.5g protein<\/li>\n<li>Blueberries (\u00bd cup): 40 calories, 0.24g fat, 10.51g carbs, 7.22g sugar, 1.7g fiber, 0.54g protein<\/li>\n<\/ul>\n<p><strong>Total macros:<\/strong> 200 calories, 1.74g fat, 23.51g carbs, 13.22g sugar, 4.2g fiber, 25.04g protein<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Need a High-Protein, Easy-to-Eat Snack? This Recipe Has You Covered. One of the main reasons people tend to overeat\u00a0is because they\u2019ve waited too long to satisfy their hunger. (Unless, of course, you&#8217;re following a variation of\u00a0intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2928,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[283,552,553,554,34],"class_list":["post-2927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","tag-healthy-recipes","tag-high-protein-food","tag-high-protein-snack","tag-high-protein-yogurt","tag-recipe","bf-level-all-levels"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High-Protein Lemon Berry Chia Yogurt<\/title>\n<meta name=\"description\" content=\"The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. 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