A few weeks ago, the Dairy Council asked me if I was interested in creating a high-protein post-workout snack and sharing a little bit about a new web video series that they’re promoting. It was actually really great timing, since I was already planning to share these parfaits with you!

Over the summer, Shawn joined a local gym that allows him to bring a guest for free on the weekends. They have a pool, so that’s where I’ve been spending my Saturday mornings. I’ve always loved swimming, and I’ve really enjoyed getting back into it. But one thing I don’t love is how hungry I am when I get out of the pool. It’s a little insane. I pretty much need to eat something immediately, otherwise I can get really cranky.

These yogurt parfaits are perfect – I make them ahead of time and store them in small canning jars. They look cute and are super portable, so they’re ready to go whenever I am. Plus they’re packed with protein and complex carbohydrates to fill me up, help my muscles repair, and replenish my energy.

The flavors in these parfaits are perfect for this time of year. I start with a tablespoon or two of homemade apple pie filling, then layer on low fat Greek yogurt sweetened with a touch of maple syrup. Due to the straining process, Greek yogurt has twice the protein of most regular yogurt – 14-17 grams per serving! I also love it’s rich texture and tangy flavor. I top it off with my homemade apple butter granola, with walnuts, dried fruit, and seeds. They’re so delicious.

I love learning more about where my food comes from. I love shopping at the Farmers Market and talking to the people who produce my food. In fact, I’m visiting two farms out in Western New York later this week (be sure to follow along on Instagram!) Most people don’t think of farms when they think of New York, but they’re all over once you get out of the city! In fact, NY is ranked fourth nationally in dairy farming, with over 5,000 farms across the state. It’s also the top yogurt producing state in the country. Sometimes I feel like almost everyone I know knows a dairy farmer or two!

The new web series Avenues + Acres pairs dairy farmers with millennials to learn from each other in a sort of “job swap.” The first episode features Abbey, a NY dairy farmer (and fellow blogger! and RD! She certainly keeps busy) and Dana, a local boxing coach. It touches on the  link between nutritious farm-to-table food and sports nutrition. It also kind of makes me want to take up boxing… (I love that the episode features two women doing what you’d traditionally think of as male-dominated activities.) You can watch the episode right here, then join me for a Twitter Party on Wednesday, Nov. 4 for 9-10pm EST to chat with the farmers featured in it.

For more protein-packed snacks perfect for before or after the gym, check out Pumpkin Chocolate Chia Pudding, Apple Pie Yogurt Parfait, Peanut Butter Pumpkin Greek Yogurt Dip,Banana Bread Smoothie, or Autumn Acai Bowl with Greek Yogurt Figs and Pomegranate.

Print

Apple Butter Granola

I love to layer this granola with apple pie filling and Plain Greek yogurt sweetened with a little maple syrup. For a quick and easy apple pie filling, combine 3 peeled and diced apples, 1 tablespoon cornstarch, 1 tablespoon brown sugar, and some cinnamon in a saucepan. Add 1/2 cup of water and bring to boil, then reduce the heat and simmer for 8 minutes. The mixture will thicken as it cools.

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 3

Author Lauren Keating

Ingredients

• ⅓ cup apple butter preferably homemade
• 2 tablespoons coconut oil melted
• 1 tablespoon chia seeds
• 1 tablespoon flax meal
• 1 teaspoon cinnamon
• ½ teaspoon vanilla
• ½ teaspoon salt
• ¼ teaspoon nutmeg
• 2 cups old-fashioned rolled oats
• 1 cup roughly chopped walnuts
• ½ cup dried fruit like apples, apricots, or raisins

Instructions

• Heat the oven to 325ºF.
• In a saucepan set over medium heat, warm the apple butter and coconut oil. Stir in the chia seeds, flax meal, cinnamon, vanilla, salt, and nutmeg. Remove from heat and mix in the oats and walnuts.
• Spread the oat mixture onto a baking sheet. Bake for 15-20 minutes, until toasted. Remove from the oven and let cool. Stir in the dried fruit.
• Store in an airtight container.

Almost everyone I know makes corned beef and cabbage for Saint Patrick’s day dinner, but how many of you also make Irish soda bread? It gets overlooked pretty often, but it’s one of my favorite Saint Patrick’s Day foods.

This year, I decided to try something a little different and cross my favorite soda bread (which is slightly sweet and loaded with raisins and caraway) with a traditional brown bread. The result was fantastic! Whole wheat flour gives the bread a nutty, toasty flavor and steel coat oats give it a great, rustic texture. Slathered with Irish butter and sprinkled with a touch of sea salt, it’s great with your meal or on its own for breakfast.

Irish soda bread is a quick bread – it uses baking soda instead of yeast, so you don’t need to wait for the dough to rise. It only takes a few seconds to mix up, and then about a half hour in the oven. It really couldn’t be easier!

The dough is also really forgiving. It’s pretty hard to mess up! You don’t even need a bread pan; I baked mine right in my cast iron skillet.

Print

Whole Grain Irish Soda Bread

This whole grain Irish soda bread is a cross between classic soda bread and a brown bread recipe. It's a quick bread that's packed with healthy grains!

Course 15 Oatmeal and Breakfast Grain Recipes

Cuisine Irish

Keyword Irish soda bread, whole grain soda bread

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Additional Time 40 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 8

Calories 151kcal

Author Lauren Keating

Ingredients

• 3 cups all purpose flour
• 1½ cups whole wheat flour
• ½ cup steel cut oats
• ½ cup sugar
• 2½ teaspoons baking soda
• 1 teaspoon salt
• 1½ cups buttermilk
• 2 eggs beaten
• 2 tablespoons butter melted
• 1 cup raisins

Instructions

• Heat oven to 425ºF. Grease the bottom of a 9 inch round baking pan or oven proof skillet.
• In a large mixing bowl, combine the flours, oats,, sugar, baking soda, and salt. Make a well in the center of the dry ingredients and add the buttermilk, eggs, and melted butter. Mix until just combined. Stir in the raisins.
• Form the dough into a boule and place on the greased pan. Use a serrated knife to cut an "x" into the top of the bread. Bake 30-40 minutes, or until golden brown and cooked throughout.

Nutrition

Serving: 1g | Calories: 151kcal | Carbohydrates: 30g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Cholesterol: 19mg | Sodium: 263mg | Fiber: 2g | Sugar: 9g