Caroline Franco - Mediterranean Diet High-Protein Breakfast and Snack Ideas | Great for Gut Health | Easy Meal Prep
Caroline introduces four snack recipes that align with the Mediterranean diet, emphasizing high protein, healthy fats, and whole foods. The first recipe is cheesy seedy crackers, which are high in protein and fiber, made with freshly shredded cheese and seeds. She stresses the importance of homemade, fresh ingredients for better taste and health benefits. The second recipe is a chocolate orange tahini chia pudding, which is dairy-free and rich in gut-friendly nutrients. It uses homemade orange hemp milk and coconut yogurt for creaminess. The third recipe features pomegranate molasses and sumac roasted nuts, offering a sweet, tart, and smoky flavor profile. Caroline suggests using these nuts in moderation or trying them with popcorn for a lighter snack. The final recipe is a frozen pistachio dessert made with Greek yogurt and pistachio butter, providing a creamy, protein-rich treat. Caroline highlights the importance of using natural ingredients and enjoying snacks in moderation as part of a healthy lifestyle.
Key Points:
- Cheesy seedy crackers are high in protein and fiber, using fresh ingredients for better taste.
- Chocolate orange tahini chia pudding is dairy-free and supports gut health with homemade ingredients.
- Pomegranate molasses and sumac roasted nuts offer a unique flavor but should be eaten in moderation.
- Frozen pistachio dessert is a high-protein treat using Greek yogurt and pistachio butter.
- Emphasizes homemade, fresh ingredients and moderation in the Mediterranean diet.
Details:
1. 🌟 Introduction to Mediterranean Snacks
- The focus is on four snack recipes that are high in protein and healthy fats.
- These recipes are designed to be easy and simplistic, emphasizing Whole Foods.
- Snacks are rich in fiber, micronutrients, and macronutrients, promoting a balanced diet.
- The snacks align with the Mediterranean diet, known for its health benefits.
2. 🧀 Cheesy Seedy Crackers Recipe
2.1. Nutritional Benefits of Cheesy Seedy Crackers
2.2. Preparation and Storage of Cheesy Seedy Crackers
3. 🍊 Chocolate Orange Tahini Chia Pudding
3.1. Recipe Overview and Ingredients
3.2. Preparation Instructions and Final Touch
4. 🌰 Pomegranate Molasses Sumac Nuts
- The recipe uses raw walnuts and almonds as the base, with an attempt to include raw pistachios, although they were unavailable.
- Ingredients include 1 tbsp of olive oil, 1 tbsp of honey, and 2 tbsp of pomegranate molasses, which can be substituted with balsamic glaze if unavailable.
- Sumac is highlighted as a favorite spice, noted for its tart, berry-like flavor that complements pomegranate molasses.
- The recipe balances tartness with the addition of smoked paprika for smokiness and Aleppo pepper flakes for a spicy kick.
- The glaze is described as a Mediterranean barbecue glaze due to its tart, sweet, smoky, and slightly spicy profile.
- The dish is recommended in moderation as part of a Mediterranean diet, emphasizing the importance of portion control.
- Suggested uses include adding to salads or mixing with popcorn for a lower-calorie, higher-volume snack alternative.
5. 🥜 High Protein Pistachio Ice Cream
- The recipe highlights a high protein pistachio ice cream made with Greek yogurt, focusing on minimal ingredients for a nutrient-dense dessert.
- Ingredients include 2 cups of pistachios for making pistachio butter, bananas for natural sweetness, and maple syrup or honey as sweeteners.
- Vanilla is added for flavor, and molds or large ice cube trays are recommended for portioning.
- The dessert is rich in protein, fiber, and healthy fats, making it satisfying even in small portions without defrosting.
- Natural golden green color is achieved without artificial coloring, emphasizing a wholesome treat.
- Substitutions with other nut butters like almond or peanut butter are possible.
- To create pistachio butter, grind pistachios in a food processor until smooth.
- The ice cream maintains a creamy texture due to the combination of bananas and Greek yogurt.
- The recipe promotes a nutrient-dense, wholesome treat with protein, fiber, and healthy fats.
- Serving suggestions include eating directly from the freezer and experimenting with different nut butter variations.