Gut Health Notes
Tag: chai
Creamy Spinach Artichoke Dip made healthier. 🌿
This high protein spinach artichoke dip is creamy, cheesy and packed with flavor, thanks to blended cottage cheese. It has all the classic taste you love with more protein and simple ingredients.
Perfect for parties, meal prep or an easy snack with veggies, pita chips or toasted sourdough.
Recipe
• 10 oz frozen spinach, thawed and squeezed dry
• 1 cup cottage cheese
• 1 cup canned artichoke hearts, drained
• 4 garlic cloves
• 1/3 cup freshly grated parmesan
• 2 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 tsp sea salt
Blend the cottage cheese until smooth. Add the garlic, artichokes, olive oil, lemon juice and salt, then blend until slightly textured. Fold or pulse in the spinach and parmesan until combined. Chill for at least 30 minutes before serving.
Save this recipe for your next get together or when you’re craving a healthier snack that still tastes indulgent.🙌
#spinachartichokedip #proteinpacked #cottagecheese #healthyfoods #easyrecipes
22 hours ago
🍯This Honey Vanilla Latte Chia Pudding is creamy, packed with protein and tastes like your favorite coffee order in dessert form.
An easy make-ahead breakfast, afternoon snack or healthy treat that keeps you full for hours.
Honey Vanilla Latte Chia Pudding
2 servings
• 1 cup cottage cheese
• 1/2 cup unsweetened almond milk
• 1/4 cup chia seeds
• 1–2 tbsp honey
• 1 tsp vanilla extract
• 1/2–1 tsp espresso powder
• Pinch of salt
Directions
Blend the cottage cheese and almond milk until completely smooth. Add the honey, vanilla, espresso powder and salt, then blend again. Stir in the chia seeds, let sit for 10 minutes, then stir once more. Refrigerate for at least 3–4 hours or overnight until thick and creamy.
✨Save this one for your next meal prep.
#chiapudding #vanillalatte #easyrecipe #cottagecheese #healthyrecipes
2 days ago
Pineapple Upside-Down Cake… but make it high protein. 🍍
If you love pineapple upside-down cake, you need to try these overnight oats. Creamy vanilla oats, a fluffy protein yogurt layer and warm caramelized pineapple come together for a breakfast that tastes like dessert.
They’re easy to meal prep, packed with fiber and can be customized with more protein if you want an even bigger boost.
Save this recipe for your next breakfast!
🍍 Pineapple Upside-Down Cake Overnight Oats
✨ Oat Layer
• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 tbsp chia seeds
• 1/2 tbsp maple syrup or honey
• 1/2 tsp vanilla extract
• Dash cinnamon
• Pinch salt
Mix together and refrigerate overnight.
✨ Protein Yogurt Layer
• 1/4 cup plain Greek yogurt
• 1/2 serving vanilla protein powder I use Naked Nutrition Vanilla Naked Whey ISO
• Splash almond milk, if needed
• Optional: maple syrup or honey to taste
Stir until smooth and creamy.
✨ Caramelized Pineapple
• 1/4 cup chopped frozen pineapple
• 1 tsp coconut oil
• 1 tsp coconut sugar
• Pinch cinnamon
• Splash vanilla extract
Cook until the pineapple is soft and lightly caramelized. Let cool.
Layer the oats, protein yogurt and pineapple. Top with a cherry for the classic pineapple upside-down cake finish. 🍒
#overnightoats #pineappleupsidedowncake #easyrecipes #pineapple #healthyrecipe
4 days ago
Cookie dough that actually helps you hit your protein goals. 🍪
This high protein cottage cheese cookie dough is thick, creamy and tastes like the real thing. No baking, no weird ingredients and ready in about 5 minutes.
The cottage cheese blends completely smooth, so all you taste is creamy cookie dough with yummy dark chocolate chips.
Ingredients
• 1/2 cup cottage cheese, blended smooth
• 1/2 cup almond flour
• 1 scoop vanilla protein powder
• 1 tbsp pure maple syrup or honey
• Pinch of salt
• 1–2 tbsp dark chocolate chips
Directions
Blend the cottage cheese until completely smooth. Stir in the almond flour, protein powder and salt. Mix in the maple syrup or honey, then fold in the chocolate chips. Chill for 20 to 30 minutes before enjoying.
This recipe has about 40g of protein as written, but I usually split it into 2 servings, making each one around 20g of protein.
Save this for your next sweet craving and let me know if you try it!
#cookiedough #cottagecheese #proteinpacked #easyrecipes #healthydesserts
7 days ago
White Chocolate Pistachio Overnight Oats 🤍
If you’re looking for a high protein overnight oats recipe, this one tastes like dessert but keeps you full all morning. Creamy, lightly sweet and packed with pistachio flavor and 30g of protein!
✨ Ingredients
• 1/2 cup rolled oats
• 1 scoop @nakednutrition Vanilla Naked Whey ISO
• 1 tbsp chia seeds
• 1/2 cup unsweetened almond milk (add a splash more if went them thinner)
• 1 tbsp pistachio butter
• 1 tsp pure maple syrup
• 1/2 tsp vanilla extract
Mix everything together and refrigerate overnight.
In the morning, top with:
• Greek yogurt
• 2 tsp @simplydessertsnatural White Chocolate pudding mix
• White chocolate chips
• Crushed pistachios
I love using Simply Desserts because it’s sugar-free, low calorie and actually tastes like real white chocolate. It adds that creamy dessert flavor without loading your breakfast with extra sugar.
You’ll find all the products I used linked in my bio.
#overnightoats #highprotein #easyfood #healthybreakfast #easyrecipes
1 week ago
Healthy Mexican Street Corn 🌽
This is the summer side dish you’ll be making on repeat. Sweet corn gets perfectly charred in the air fryer, then tossed in a creamy lime sauce with Greek yogurt, cotija, fresh cilantro and red onion. It has all the flavor of classic Mexican street corn with a lighter twist.
Ingredients
4 ears of corn (I break in half)
1 tsp avocado oil
1/4 cup plain Greek yogurt
1 tbsp mayo (optional)
Juice of 1 lime
1 garlic clove, minced
1/2 tsp chili powder
1/2 tsp smoked paprika
Sea salt, to taste
2–3 tbsp finely diced red onion (optional)
2–3 tbsp crumbled cotija or feta
2 tbsp chopped fresh cilantro
Tajín, for serving (optional)
1. Brush the corn with avocado oil and season with chili powder, smoked paprika and a pinch of salt.
2. Air fry 10–14 minutes, turning halfway, until lightly charred.
3. Let the corn cool slightly, then cut the kernels off the cob.
4. In a large bowl, mix together the Greek yogurt, mayo, lime juice and garlic.
5. Add the corn, red onion, cotija and cilantro. Toss until evenly coated.
6. Finish with Tajín and an extra squeeze of fresh lime before serving.
I made this in my @cookmagnifique Combo Air Fryer and it comes out perfectly charred every time. I love that the cooking surface is glass and stainless steel, with no nonstick coating touching my food.
You can save with my code ALISSA10 if you’ve been thinking about getting one!
Save this recipe for your next BBQ or taco night.
#streetcorn #bbq #summerrecipes #easyrecipes #easyfood
1 week ago
Pizza night just got an upgrade.🍕
This Mediterranean Veggie Pizza starts with an easy Greek yogurt crust that’s crisp on the outside, soft in the middle and piled high with fresh veggies, feta and just enough mozzarella. It’s simple to make, packed with flavor and perfect for an easy weeknight dinner.
✨ Greek Yogurt Crust
• 1 cup all-purpose flour (or 1:1 gluten-free flour)
• 1 1/2 tsp baking powder
• 1/2 tsp salt
• 3/4 cup plain Greek yogurt
✨ Pizza Sauce
• 1/2 cup crushed tomatoes
• 1 garlic clove, minced
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp sea salt
• Pinch of black pepper
• 1 1/2 tsp olive oil
Mix the sauce ingredients together.
✨ Toppings
• Pizza sauce
• Shredded mozzarella
• Sliced mushrooms
• Sliced Kalamata olives
• Roasted red peppers, sliced
• Thinly sliced red onion
• Fresh spinach
• Crumbled feta cheese
• Light drizzle of olive oil before serving
• Sea salt and black pepper to taste
Directions
Mix the crust ingredients until a dough forms. Roll into a 10-12 inch circle, then poke the dough all over with a fork. Bake at 425°F for 8-10 minutes. Add the sauce and toppings, then bake another 10-12 minutes, until the crust is golden and the cheese is melted.
#easyrecipe #greekyogurt #pizzanight #healthyrecipes #mediterranean
2 weeks ago
6 foods to help reduce bloat and support your body’s natural detox process 🌿
Your body already has a built-in detox system. Your liver, kidneys and gut are working around the clock to do that job.
But when digestion slows down or your gut isn’t functioning well, you can end up feeling bloated, heavy and puffy.
These foods support the systems your body already uses:
Detox isn’t about expensive cleanses or juice fasts.
It’s about giving your body the nutrients it needs so it can do what it was designed to do.
Eating these foods regularly can support digestion, help reduce bloating and leave you feeling lighter.
Save this for your next grocery trip. 🛒
#debloat #guthealth #healthyfoods #healthyeating #digestivehealth
🌱 Asparagus: Provides prebiotic fiber and naturally occurring compounds that may help reduce water retention.
#waterretention #bloating
🥦 Broccoli: Rich in sulforaphane, a compound that supports the liver’s natural detoxification enzymes.
#guthealthy
🫚 Ginger: Can help speed up gastric emptying, so food moves through your digestive tract more efficiently.
#digestionsupport #antiinflammatory
❤️ Beets: Contain betaine, which supports healthy liver function and bile flow for digestion.
#liversupport
🫐 Blueberries: Packed with polyphenols that help support a healthy gut microbiome.
#microbiome #wholefoods
🍋 Lemon: May help stimulate digestive juices and bile production, supporting normal digestion.
#nutrition #healthylifestyle
2 weeks ago
🍓 Strawberries & Cream Protein Chia Pudding
It doesn’t get much easier than this.
If you’re looking for a cold, high protein breakfast for summer, these Strawberries & Cream Protein Chia Pudding jars are perfect.
They’re creamy, refreshing, meal-prep friendly, and come together in just a few minutes.
I made mine with Strawberry Naked Whey from @nakednutrition. Each serving has 25g of protein from 100% grass-fed whey and is made with real dried strawberries and NO artificial sweeteners, flavors, colors or preservatives.
Save this one for your next meal prep!
(2 servings)
Strawberry Chia Layer
• 6 oz unsweetened almond milk
• 4 tbsp chia seeds
• 1 scoop Strawberry Naked Whey
• 1 tsp vanilla or strawberry extract
• 1 tbsp pure maple syrup or honey
Whisk everything together and refrigerate overnight.
Yogurt Layer
• 3/4 cup plain Greek yogurt
• 1 scoop Strawberry Naked Whey
• 1 tsp strawberry extract
• 1 -2 tsp pure maple syrup (your sweetness preference)
Layer with:
• Fresh strawberries
• Freeze-dried strawberry crumbs
• Optional graham cracker
#nakednutritionpartner #easyrecipes #chiapudding #healthybreakfast #summerrecipes
2 weeks ago
