Mini Siggi’s Frozen Yogurt Cups

This month for the Recipe Redux we were challenged to make a healthy mini dessert! And I mean who doesn’t love dessert. I had plenty of Siggi’s sitting around because why not… so I decided to make some delicious frozen yogurt cups that you can just pop in your mouth for a quick after dinner bite.

P.S. These are beyond easy!


Mini Siggi’s Frozen Yogurt Cups

Ingredients

  • 4 Triple Cream Siggi’s yogurt cups
  • 4 tbsp dark chocolate chips
  • 1 tbsp pistachios, chopped
  • 1 tsp peanut powder

Ingredients

Line a mini muffin tin with parchment paper or mini baking cups. Fill each hole with Siggi’s Triple Cream yogurt. I used the raspberry and vanilla flavors. Melt dark chocolate chips in the microwave for about 45 seconds. Stir until fully melted. Drizzle melted chocolate over yogurt and top with anything! I topped the raspberry cups with chopped pistachios and the vanilla cups with peanut powder. Freeze for 1 hour. Pop out and enjoy!

Number of servings: 10 | Serving size: 2 frozen yogurt cups
Calories: 101, total fat: 6 g, total carbohydrates: 8 g, dietary fiber: 1 g, sugars 6 g, protein: 4 g

What is your favorite no bake dessert? Tell me below!

Raquel

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Siggi’s Triple Cream Lemon Almond Pudding

I searched all of Philadelphia for Siggi’s new Triple Cream yogurt with no luck. Then I went to visit my parents and finally had success! Of course I was not disappointed at all. I decided I needed a little dessert this weekend so here’s what I threw together. It’s slightly sweet with just enough lemon. Creating new recipes with my favorite products is so much fun!

This yogurt has only 8 grams of sugar and has 9 grams of protein. It’s ridiculously thick and creamy. Plus these ingredients are too good: Pasteurized Whole Milk, Pasteurized Cream, Cane Sugar, Lemons, Fruit Pectin, Live Active Cultures. I challenge you to find and try this new yogurt! P.S. This is not sponsored I just love my Siggi’s!


Siggi’s Triple Cream Lemon Almond Pudding

Ingredients

  • 3/4 cup coconut sugar
  • 1/3 cup oat flour
  • 1/4 tsp salt
  • 3 eggs, separated
  • 2 tbsp unsalted butter, melted
  • 1/2 cup almond milk
  • 1 container Siggi’s Triple Cream Lemon yogurt
  • Juice 1 lemon
  • 1/2 tsp almond extract
  • 2 tbsp sliced almonds

Directions

Preheat oven to 350 degrees F. Spray a small baking dish with nonstick spray. In a small bowl whisk together sugar, flour and salt. In a large bowel whisk together egg yolks, butter, milk, yogurt, lemon juice and almond extract. Stir dry mixture into wet ingredients. In the bowl of an electric mixer beat the egg whites until they form stiff peaks. Fold egg whites into the lemon pudding mixture gently. Add batter to baking dish and bake for 30 minutes until the top is set. The center should still be soft. Sprinkle with sliced almonds before serving.

Number of servings: 8 | Serving size: 1/2 cup pudding
Calories: 187, total fat: 7 g, total carbohydrates: 27 g, dietary fiber: 1 g, sugars: 15 g, protein: 5 g

Have you tried the Siggi’s Triple Cream yet? Tell me below!

Raquel

Black Cherry Cheesecake Bars

The holidays are my favorite time for baking. This year I decided to get a little creative! Siggi’s is one of my favorite yogurt brands. They have a plain 0% fat version which can be used in so many unexpected ways! Remember when I went to the Siggi’s cooking class? Well that inspired me to use some Siggi’s for these amazing Black Cherry Cheesecake Bars which are to die for. Siggi’s plain 0% yogurt has 5 grams of sugar, 150 calories and 28 grams of protein per serving! Each cheesecake bar has 11 grams of protein which isn’t bad for a holiday treat.


Black Cherry Cheesecake Bars

Ingredients

  • 1 cup whole wheat flourcherry-cheesecake-3
  • 1/2 cup oats
  • 2 tbsp ground flaxseed
  • 3/4 cup brown sugar
  • 1/4 tsp salt
  • 1/2 cup + 2 tbsp butter, melted
  • 8 oz light cream cheese, room temperature
  • 1 cup Siggi’s plain 0% yogurt
  • 2 eggs
  • 1 1/2 tsp vanilla
  • 1/2 tsp ground cinnamon
  • 1 cup frozen cherries, thawed (juice reserved)
  •  1/2 cup almond meal
  • 1/4 cup walnuts, finely chopped

Directions

Preheat oven to 350 degrees F. Line an 8×8 baking dish with parchment paper. In a large bowl, combine whole wheat flour, oats, flaxseed and 1/2 cup brown sugar. Once those ingredients are mixed together add 1/2 cup melted butter and stir to coat. Press this mixture in the bottom of the lined baking dish. Cook for 10 minutes, let cool before adding cheesecake mixture. For the cheesecake, in a stand mixer or with a handheld mixer, combine cream cheese and yogurt until smooth. Add eggs, 1/4 cup brown sugar, 1 tsp vanilla, cinnamon and 2 tbsp of reserved cherry juice. Spread this mixture over the par-cooked crust. Evenly top mixture with cherries. In a small bowl, combine almond meal, walnuts, 1/2 tsp vanilla and 2 tbsp melted butter. Sprinkle this crumble over the top. Bake cheesecake bars for 40-45 minutes until the top is golden brown and the center is set. Refrigerate overnight before serving.

Number of servings: 9 | Serving size: 1 cheesecake bar
Calories: 400, total fat: 22 g, total carbohydrates: 41 g, dietary fiber: 4 g, sugars: 23 g, protein: 11 g

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What is your favorite dessert with unexpected ingredients? Tell me below!

Raquel

Maple Lavender Mini Cakes {Low FODMAP}

These pretty little cakes are low FODMAP, gluten free, dairy free and the perfect relaxing snack. Using lavender in cooking is similar to using an herb. Lavender is filled with antioxidants and phytochemicals. It is known for its calming effects. You can steep the leaves or eat these mini cakes to help relax and relieve some stress. Lavender also comes as an essential oil which can be used in aromatherapy. A little secret… in my head these were going to be muffins, but some technical difficulties in my apartment kitchen lead to mini cakes instead and I’m not mad about it. Think of these as a spice cake with and herbal twist.

*Sponsored post


Maple Lavender Mini Cakes

Ingredientslavender-3

  • 1 cup oat flour
  • 1 cup almond meal
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 eggs
  • 1 tsp vanilla
  • 1/4 cup plain almond yogurt
  • 1/4 cup maple syrup
  • 1/4 cup plain almond milk
  • 1 tbsp lemon juice
  • 1/2 tsp cinnamon
  • 1 tbsp lavender
  • Glaze:
  • 1/4 cup plain almond yogurt
  • 2 tbsp maple syrup
  • 1 tsp lemon juice

Directions

Preheat oven to 350 degrees F. Spray two mini loaf pans with nonstick cooking spray. Combine dry ingredients in a large bowl and set aside. Whisk together wet ingredients in a separate bowl. Add wet ingredients to dry and combine. Gently stir lavender into batter. Evenly distribute batter into the loaf pans and bake for 20-25 minutes until toothpick comes out clean. While cakes are baking, make glaze by mixing together plain almond yogurt, maple syrup and lemon juice. Once cakes are cool add glaze and sprinkle with extra lavender.

Number of servings: 8 | Serving size: 1/4 mini cake
Calories: 248, total fat: 11 g, total carbohydrates: 30 g, dietary fiber: 4 g, sugars: 8 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

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Have you ever tried using lavender in cooking? Tell me below!

Raquel

“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”

Nordic Cooking Class Recap with Siggi’s

Tuesday night I was lucky enough to go to a Nordic Cooking Class with Siggi’s! I ate some amazing food and met some awesome Philly dietitians and RD2B’s. I’ve been eating Siggi’s yogurt for a while now and learning to use it in everyday cooking was so much fun. We started the night with appetizers, some wine, and chit chat. Then we watched as one of the women from La Cucina at the Market broke down a whole salmon and then broke into groups to begin cooking! I helped make the Warm Wild Mushroom Salad so it was obviously delicious. Clearly the menu was to die for – check it out:

Siggis Recap

The Menu

Carrot Ginger Soup with Siggi’s Pumpkin & Spice Skyr
Open Face Smoked Salmon Sandwich with Siggi’s Plain 0% Skyr

Pan-Seared Salmon with Lemon and Chive Infused Yogurt & Fresh Berries with Siggi’s 4% Whole-Milk Plain Skyr
Roasted Root Vegetables & Tarragon Yogurt Sauce with Siggi’s Plain 0% Skyr
Sweet Potato Mash with Siggi’s Coconut Skyr
Warm Wild Mushroom Salad with Siggi’s Plain 0% Skyr

Apples & Cream with Siggi’s Whole-Milk Vanilla Skyr

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Every part of this meal was so yummy and I am now inspired to make some of my own recipes with Siggi’s so stay tuned! In the meantime I’ll just snack on Siggi’s most days as I usually do.

Have you every made a recipe with Siggi’s? If so, what was it? Tell me below!

Raquel

Basics of Probiotics

Probiotics are living microorganisms that can be beneficial for helping digestion, destroy harmful microorganisms, and produce vitamins. The most common probiotics belong to the Lactobacillus and Bifidobacterium groups of bacteria. For example, you may have seen Trubiotics advertise that their product contains Lactobacillus acidophilus and Bifidobacterium animalis. Prebiotics are different than probiotics. They are nondigestible carbohydrates that favor the growth of helpful bacteria. Both prebiotics and probiotics are available in the form of dietary supplements. There is some evidence to suggest that probiotics may help with treating diarrhea, preventing and treating vaginal yeast infections, treating irritable bowel syndrome, treating intestinal infections, and preventing colds.

Probiotics should be taken while taking antibiotics. Antibiotics kill good and bad gut bacteria. Taking probiotics can help prevent diarrhea due to antibiotic use and help maintain a balanced digestive system. Supplements must contain living organisms and must be ingested on a regular basis in order to be effective. Through manufacturing the living organisms may become nonviable. However, probiotics can be found in fermented foods. Yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, and aged cheese are all sources of probiotics.

basics of probiotics

Got any questions?! Work with me or ask below.

Raquel

Three Things

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1. Vitamin D has become one of the most supplemented vitamins in recent years. New research has shown that higher levels of vitamin D correspond to a reduced risk of cancer. The Institute of Medicine recommends a target of 20 ng/mL as an adequate blood level of vitamin D. This can be achieved through daily exposure to sunlight. You can always kill two birds with one stone by exercising outside now that the weather is getting warmer. The recommended daily allowance of vitamin D is 600 IU. Good food sources of vitamin D include tuna, milk and yogurt, liver (but who eats liver?), egg yolks, and cheese.

2. Do you buy organic produce? While I try to avoid organic products due to their price, I do follow the Dirty Dozen. This is a list of produce that you should try to always buy organic to reduce the amount of pesticides in your food. This year the list includes: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, sweet bell peppers, cherry tomatoes, and cucumbers. There is also the Clean Fifteen which is a list of produce that tends to have the least amount of pesticides. Therefore, I buy them conventional and save some cash at the grocery store.

3. I love a good snack bar. I tend to look for bars that are lowest in sugar, higher in protein, fiber, and healthy fats. I found a ranking of snack bars by their nutritional value. My favorite Kind bars make the list tied for sixth place. There are even several flavors of Kind bars that boast less than 5 or 4 grams of sugar. Have you tried any of the bars on the list? What do you think?!

Raquel

How To: Cut the Sugar

Sugar has been creeping into many products that you may think of as sugar free or low in sugar. The first step to decreasing added sugar in your diet is to know what to look for. Common names used in place of “sugar” on the food label include brown sugar, cane crystals, cane sugar, corn syrup, crystal dextrose, high fructose corn syrup, honey, malt syrup, maple syrup, molasses, and white sugar. Remember, the ingredients are listed in order of highest percentage found in the food item. The higher sugar is on the list, the more the product contains. I always shoot for less than 10-15 grams of sugar in anything I buy.

Similar to any diet, decreasing sugar is a process. Here’s what to do: decrease or cut out sugar sweetened beverages and “sugary foods” (i.e. Dessert foods), eat whole fruit when you get sweet cravings, start slowly, use natural sweeteners (i.e. Honey, agave, maple syrup) instead of sugar substitutes, and be aware of what you are putting in your body!

8 Sources of Hidden Sugar

  1. Granola bars – Make sure you read the label. Less than 10 grams of sugar is best. My favorite are kind bars with 4-5 grams of sugar.
  2. Salad dressing – Sugar is added to many dressings. The best way to avoid this is to make your own! Olive oil with balsamic or lemon, garlic, and herbs is always delicious.
  3. Yogurt – To counteract the tartness of yogurt many brands add sugar. Especially the kinds with fruit! Shoot for less than 12 grams of sugar. My favorite is Siggi’s with 10-11 grams of sugar (plus 14 grams of protein).
  4. Dried fruit and fruit juices – While fruit does contain natural sugar some fruit products have even more added! Look for unsweetened dried fruits and stick to about two tablespoons for a good amount of natural sugar. Fruit juices should be avoided if possible. Why not just eat whole fruit for the extra fiber?!
  5. Tomato sauce – Those tomatoes aren’t as sweet on their own. Look for low sugar tomato sauce or better yet make your own. Make a big batch and freeze the extra. Perfect.
  6. White wine – Okay, I’m guilty because white wine is my favorite. The dryer the wine, the less sugar. Avoid the Reislings and Moscatos if possible. Red wine is even better for all those flavonoids.
  7. Milk alternatives – Almond and soy milk can be filled with extra sugar if you aren’t careful. The taste may take some getting used to, but the unsweetened versions of your favorite milk alternatives are great.
  8. Bread – If it doesn’t say 100% whole wheat chances are there is extra sugar. That doesn’t mean some brands that are 100% whole wheat don’t have extra either. This is when your label reading skills will come in handy! Less than 5 grams of sugar per slice is ideal.

Raquel

No Fuss Yogurt Parfait

Yogurt, especially Greek yogurt, is perfect for breakfast or a snack or as a topping replacing sour cream. Yogurt contains bacteria that functions as a probiotic. Probiotics help promote a healthy digestive tract by assisting with digestion and protecting against harmful bacteria. Greek yogurt in particular has more protein than regular yogurt. It is thicker and more tart and may take some getting use to. Icelandic skyr yogurt is another type of yogurt with extra protein. Of course, yogurt also has calcium, phosphorous, vitamin B12, and riboflavin.

If you choose Greek yogurt as a snack, make sure to choose one with less than 10 grams of sugar per serving. If you choose nonfat Greek yogurt for breakfast, add a little bit of fat to help keep you full and even out those macronutrients. This yogurt parfait has cacao nibs and coconut as the healthy fat component.


No Fuss Yogurt Parfait

Ingredients

  • 1 cup plain, nonfat Greek yogurtDSC_0797
  • 1/4 cup low sugar granola
  • 1/2 cup berries
  • 1 tbsp unsweetened coconut shavings
  • 2 tsp cacao nibs
  • 1/2 tbsp honey

Directions

Layer Greek yogurt with granola and berries. Add coconut, cacao nibs, and drizzle with honey. Enjoy!

Serves: 1 | Serving size: 1 parfait
Calories: 360, total fat: 9 g, total carbohydrates: 47 g, dietary fiber: 7 g, sugars: 29 g, protein: 27 g

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What are your favorite yogurt toppings? Tell me below!

Raquel

 

Three Things

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1. Healthy options in checkout lanes may be the next step to hindering those last second cravings. Instead of chips, candy, and sodas being available to grab as you leave a store, imagine some healthier options. I love this idea. Consumers may not be as tempted to make a poor choice and instead pick things like granola bars and fresh fruit. Tip: In a rush, grab a granola bar or a snack from the refrigerated section in convenience stores. Generally, they have some sort of yogurt, cheese and fruit combo, or vegetables with dip.

2. These are the top 10 specialty food trends for 2016. One of them is “convenience foods” which ties in with the article above! My favorite trend would have to be full fat products making a comeback. Case in point: Siggi’s whole milk yogurt. The fig & lemon flavor is amazing and that extra fat makes a creamy product. Don’t be afraid of fat, all foods fit! Balance is key.

3. BuzzFeed always entertains me with their food articles. This one is foods that should never have been invented. Pecan pie and cafe mocha M&Ms sound pretty good if you ask me! Peeps-flavored milk is by far the worst. Wonder how much sugar is in that…

Raquel