Dairy & eggs
Moderate evidenceGreek yogurt
It has nearly three times the protein of regular yogurt not because of any special ingredient, but because the liquid was removed. Calcium goes down in the same step.
Greek yogurt and almond bowl
Nothing is heated, so the live cultures and the anthocyanins survive. Protein and fat together keep you full for hours.
1 servings5 min
Ingredients
- Plain Greek yogurt150 g
- Almonds15, about 20 g
- Blueberries60 g
- Honey1 tsp, optional
Method
Spoon the yogurt into a bowl and level the surface.
Crack the almonds in half under the flat of a knife. Whole ones sit on top without mixing in; ground ones lose the texture entirely.
Rinse the blueberries, shake them dry and scatter them over.
Add the cracked almonds.
Drizzle the honey last, if using.
Cooking note
Add honey while the yogurt is still cold. Live cultures start dying above 40°C, and since nothing here is cooked, the only rule is not to put anything hot on top. Cracking rather than grinding the almonds matters too: almond fat is locked inside cell walls and whole nuts give up less of it — which works in your favour here, fewer calories absorbed with the fullness intact.
Ingredients used here
Nuts & seeds
Moderate evidenceAlmond
Thirty grams of almonds carries 7.7 mg of vitamin E — half the 15 mg adult daily requirement. The reason all those calories do not show up on the scale is that the fat is not fully absorbed.
Fruits
Moderate evidenceBlueberry
Anthocyanins — the pigment behind the blue — are the compound that keeps showing up in vascular and cognitive research. A handful a day is the studied dose.