A great healthy and fun way to serve up the basics ~ Apples + yoghurt = beneficial probiotics and prebiotic fibre = gut + immune health.
DIY flavoured yoghurt, so YOU control the amount of sugar and what goes in your food!
Maple syrup has a high mineral content and low GI, so it does not spike your blood sugar like other sugars, especially when served with high fibre + protein foods. Choose plain plant-based or dairy yoghurt as you like; be sure it’s plain with no added sugar, chemicals etc.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
A prebiotic is an insoluble food fibre for beneficial gut bacteria. Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome. Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.
Prebiotic Foods include;
Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey,
A Probiotic is a beneficial bacteria that is found in certain food sources, eating these foods help support our gut, immune system and brain functions. There are many different probiotic bacteria the common groups of organisms we know as Lactobacillus and Bifidobacterium.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
✓ adds to shopping list
Apples with Vanilla Maple Yoghurt Dip
WASH + slice your apples into thin wedges you can dip.
MIX yoghurt + maple + vanilla in a bowl – taste adjust sweetness.
SERVE garnished with a drizzle of maple syrup + apple slices.
MAKE in advance; store in a glass jar or bowl with a lid in the fridge – slice apples just before serving.
DAIRY-FREE – use plant-based plain yoghurt or kefir.
ADD seeds like our Super Seed Mix high in Omega 3’s or chopped nuts or cacao nibs.
SWAP + ADD any sliced fruit you like.
SWAP raspberries for any berries you like.