Dessert - Chocolate Greek Yogurt Cup
If you are like some women out there, that chocolate craving can be REAL. While dessert is great occasionally and can absolutely fit within a meal plan, keeping sweets around the house can lead to over consumption for some people. Trying to keep them out of the house is a good first step. We can be easily influenced by our environment so the lack of availability of not-so-great foods is a deterrent in eating regular sweets. On that same note, keeping the sweets far away or tucked away in a cabinet can also help reduce your consumption (out of sight, out of mind).
Here’s an example: One experiment from Cornell studied consumption of candy from a bowl and its placement in an office setting. They placed the candy bowl either on the desk, inside the desk, or placed about 5-6 feet away. You can check out the video recap here. Basically, consumption of daily candies was reduced from 9 to 6 to 4 per day based upon where it was located.
However, we know that with any healthy eating plan complete restriction of favorite foods is not usually sustainable. So, how do we allow ourselves to indulge in a little something without going overboard? Have a few recipes in your back pocket to rely on in a pinch. This 3-ingredient dessert will satisfy that sweet craving and keep you on track.
Cocoa Peanut Butter Yogurt Cup
½ cup (or 4-6 oz container) non-fat or low-fat vanilla Greek yogurt
1-2 tablespoon unsweetened cocoa powder
1 teaspoon peanut butter
Stir in peanut butter and cocoa powder into Greek yogurt until well combined and Enjoy!
Unlike normal desserts which often are high calorie, high fat, and limited protein, the Greek yogurt and peanut butter help to add protein and will leave you feeling full and satisfied. You may need to adjust the quantity of nut butter or cocoa powder to get the desired texture and taste you will enjoy. You can also add in a mashed banana for an extra fruit serving! This treat is great for an after-dinner snack, to pack during road trips, or to feed the kiddos in your life!