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HOLY GUACAMOLE! Healthy Chobani Greek Yogurt Guac Recipe!

I didn’t know you could mix avocados and greek yogurt. Now I do. And I like it.

INGREDIENTS:

*1/2 cup Chobani Nonfat Plain Greek Yogurt

*1 ripe avocado

*1/2-1 lime

*2 small tomatoes

*2 garlic cloves

*1/4 tsp cumin

*salt to taste

*paprika or tabasco sauce to taste

*If you have cilantro, put it in there! I was out:(

(Recipe adapted from Chobani Kitchen)

DIRECTIONS:

1. Chop up your veggies and place in a separate bowl.

2. Mash your avocados. Leave the whole seed in there and add lime juice immediately to prevent browning. Now add in the greek yogurt.

3. Mix together you veggies and your guac. Sprinkle your cumin, salt, and paprika or tabasco sauce in there and keep taste testing until you like it. 

4. DONE! Eat!

Nice and chunky. Smoothy and creamy. 

I didn’t have tortilla chips/I don’t eat them anymore so I made a taco lettuce wrap instead. It was so good! Just sautee some lean ground turkey, then add black beans, salsa, and guac over an iceberg lettuce leaf.

Super yummy! Great summertime meal.

NUTRITION INFO for guacamole (1/4 cup): 47 cals, 3g fat, 3g protein, 3g carbs, 1.5g fiber

What’s Better? Protein Powder, Greek Yogurt, Chicken Breast, or Egg Whites?

Can’t decide how you want to get your protein for building lean muscle mass while keeping yourself full? Let my protein cost analysis lead the way!

1. Body Fortress Super Advanced Whey Protein Powder in Vanilla

1 tub = $14.98 for 27 1 scoop (33g) servings

140 cals, 2g fat, 3g carbs, 26g protein

Calculation:

$14.98/27 servings = $0.55/serving and 26g protein

$14.98/27 servings/26g protein = $0.02/g of protein for PROTEIN POWDER


2. Trader Joe’s Nonfat Greek Yogurt

1 large container = $4.99 for 4 1 cup (227g) servings

120 cals, 0g fat, 7g carbs, 22g protein

Calculation:

$4.99/4 servings = $1.25/serving and 22g protein

$4.99/4 servings/22g protein = $0.06/g of protein FOR GREEK YOGURT


3. Boneless Skinless Chicken Breast

On sale, I can get this for $1.99/lb. Also a serving is about 4 oz or 112 g. That’s 1/2 a chicken breast.

120 cals, 1.5g fat, 0g carbs, 26g protein

Calculation:

$1.99/lb*1lb/16oz*4oz = $0.50/serving and 26g protein

$0.50/serving/26g protein = $0.02/g of protein FOR CHICKEN BREAST


4. Egg Whites International Liquid Egg Whites


60 cals, 0g fat, 1g carb, 13g protein

Those facts are for the suggested serving size of 1/2 cup (122g). Let’s just pretend we bought the 2 gallon pack for $56 on their website. That’s 30 servings a gallon.

Calculation:

$56.00/2 gallons/30 servings = $0.93/serving and only get 13g protein

$0.93/serving/13g protein = $0.07/g of protein for LIQUID EGG WHITES

*My Thoughts:

Interesting! So clearly the winner in terms of cost per gram of protein are the whey protein powder and the chicken breast. However, there are so many things to keep in mind.

The price per gram of protein analysis I did depends on what brands you’re buying, how much they actually cost you to buy, and whether or not you’re going to be mixing in your source of protein with something else in your serving.

*So what’s “BETTER”?

Because the price per gram varies just by a few cents here and there, perhaps what’s “BETTER” is which you ENJOY EATING MOST! What tastes better to you, what makes you salivate at the thought of cooking it up - this is what enhances the quality of your life. At the end of the day, your happiness and your health are what matter most! For me, it seems like chicken breast is the winner! I can do so much with real meat in terms of actual cooking, which I love, and I also enjoy actually chewing on something. Protein powder is great for my pancakes but I don’t like drinking down my calories.

I credit this way of thinking to my friend Monica Reinagel, the Nutrition Diva over at Quick and Dirty Tips. I listen to her podcasts all the time. Smart, eloquent, and wise, she’s all about enjoying life fully and looking at the bigger picture in terms of dieting and healthy living. Monica has helped me become a whole lot more knowledgeable about nutrition through a great conversation we had a month ago and through her book, Secrets for a Healthy Diet.


Everyone has their own thoughts on dieting these days and what’s good for you…what’s bad for you…what’s making you fat…it’s gets very confusing. Trust me, I research a ton (and I am still not really sure why bodybuilders don’t eat fruits). Monica’s book tells you the facts and she tells you BOTH SIDES so that you can make an independent decision for yourself.

I’ll be vlogging on tips from her book very soon and will also be giving away 3 copies to 3 very lucky fans! Details on this contest later…

For now, which source of protein do YOU like best? What special recipes do you have for making your protein taste yummy?

High Protein Yogurt Oatcakes I found this awesome low calorie high protein recipe for pancakes! Check it out and then try it for yourself. If you’re scared, do it with me - I just made them this morning and well, videotaped myself doing it. Great for breakfast and a eating about 2-3 hrs before you workout for energy. Check my “food bites” section for the cooking video. Here’s the youtube link: http://www.youtube.com/watch?v=CA7s3JyHaps Makes four servings of three pancakes (3-4”) Ingredients: 1 cup instant, one-minute, old fashioned, or steel cut Quaker oats* 6 egg whites 1 cup fat-free Greek Style yogurt 1/4 tsp vanilla extract 1/4 tsp ground cinnamon 1T agave nectar, honey, maple syrup or sugar 1/2 tsp baking powder Directions: Put all the ingredients in a blender and puree. Coat a hot pancake griddle or frying pan with a little butter, oil or a non-stick spray. Pour approximate 1/4 cup of batter to make a 3-4” pancake. Flip over once the batter starts to bubble. *Quaker Oats are the same nutritionally. They roll the oats thinner to make them faster cooking. So steel cut isn’t better than old fashioned or instant. Approximate nutritional Information for 3 pancakes (1 serving) Each pancake is one Weight Watcher POINT. Calories – 136 Fat – 12 calories, 2g Fiber – 1g Protein – 11g Carbs – 21g Sugars – 9g Here’s the link to where I got the recipe: http://www.thismamacooks.com/2008/12/oikos-organic-greek-yogurt-and-oatmeal-pancakes.html

High Protein Yogurt Oatcakes

I found this awesome low calorie high protein recipe for pancakes! Check it out and then try it for yourself. If you’re scared, do it with me - I just made them this morning and well, videotaped myself doing it. Great for breakfast and a eating about 2-3 hrs before you workout for energy. Check my “food bites” section for the cooking video. Here’s the youtube link: http://www.youtube.com/watch?v=CA7s3JyHaps

Makes four servings of three pancakes (3-4”)

Ingredients:

  • 1 cup instant, one-minute, old fashioned, or steel cut Quaker oats*
  • 6 egg whites
  • 1 cup fat-free Greek Style yogurt
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1T agave nectar, honey, maple syrup or sugar
  • 1/2 tsp baking powder

Directions:

  1. Put all the ingredients in a blender and puree.
  2. Coat a hot pancake griddle or frying pan with a little butter, oil or a non-stick spray.
  3. Pour approximate 1/4 cup of batter to make a 3-4” pancake. Flip over once the batter starts to bubble.

*Quaker Oats are the same nutritionally. They roll the oats thinner to make them faster cooking. So steel cut isn’t better than old fashioned or instant.

Approximate nutritional Information for 3 pancakes (1 serving)
Each pancake is one Weight Watcher POINT.

Calories – 136 
Fat – 12 calories, 2g
Fiber – 1g
Protein – 11g
Carbs – 21g
Sugars – 9g

Here’s the link to where I got the recipe:

http://www.thismamacooks.com/2008/12/oikos-organic-greek-yogurt-and-oatmeal-pancakes.html

Might try this health conscious greek yogurt spinach dip recipe tonight from SUNSET Magazine. Time: 20 minutes. This savory spinach dip takes its flavor cues from spanakopita. Serve it with warm pita bread or crisp crudités. Yield: 2 1/2 cups (serving size: 1/4 cup) Ingredients 2  tablespoons  olive oil 1/4  cup  roughly chopped shallots 4  green onions, chopped 1  tablespoon  minced garlic 12  ounces  spinach leaves 1/2  teaspoon  salt 1/2  teaspoon  fresh lemon zest 2  teaspoons  fresh lemon juice 1  cup  Greek yogurt 1/2  cup  finely crumbled feta cheese 2  tablespoons  chopped fresh dill Freshly ground black pepper Preparation 1. Heat oil in a large frying pan over high heat. Add shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add spinach and cook, stirring often, until wilted, about 2 minutes. 2. Using a slotted spoon, scoop spinach into a food processor; pulse until roughly puréed, about 5 pulses. Add remaining ingredients except pepper, pulse once just to combine, then season to taste with pepper. Note: Nutritional analysis is per serving. Nutritional Information Calories: 86 (68% from fat)Protein: 3.7gFat:6.5g (sat 3.2)Carbohydrate:3.6gFiber:1gSodium:227mgCholesterol:10mghttp://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001879911 I am going to take out the olive oil and the feta cheese. I am using non fat plain greek yogurt. This should help lower that caloric intake. Will let you know how it tastes!

Might try this health conscious greek yogurt spinach dip recipe tonight from SUNSET Magazine.

Time: 20 minutes. This savory spinach dip takes its flavor cues from spanakopita. Serve it with warm pita bread or crisp crudités.

Yield: 2 1/2 cups (serving size: 1/4 cup)

Ingredients

  • 2  tablespoons  olive oil
  • 1/4  cup  roughly chopped shallots
  • 4  green onions, chopped
  • 1  tablespoon  minced garlic
  • 12  ounces  spinach leaves
  • 1/2  teaspoon  salt
  • 1/2  teaspoon  fresh lemon zest
  • 2  teaspoons  fresh lemon juice
  • 1  cup  Greek yogurt
  • 1/2  cup  finely crumbled feta cheese
  • 2  tablespoons  chopped fresh dill
  • Freshly ground black pepper

Preparation

1. Heat oil in a large frying pan over high heat. Add shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add spinach and cook, stirring often, until wilted, about 2 minutes.

2. Using a slotted spoon, scoop spinach into a food processor; pulse until roughly puréed, about 5 pulses. Add remaining ingredients except pepper, pulse once just to combine, then season to taste with pepper.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories: 86 (68% from fat)
Protein: 3.7g
Fat:6.5g (sat 3.2)
Carbohydrate:3.6g
Fiber:1g
Sodium:227mg
Cholesterol:10mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001879911

I am going to take out the olive oil and the feta cheese. I am using non fat plain greek yogurt. This should help lower that caloric intake. Will let you know how it tastes!