Healthified Freezer Fudge

 

Summer is here‼ Got you guys another simple dessert recipe with siggi’s skyr that you can feel GOOD about eating.

My friend Kate, who is a professor at Lehman College a City University of New York school, and I did our PhDs together. We just actually published a journal article on diversity in the field of dietetics – if anyone cares to read it!

Anyway, whenever Kate has one of her famous dinner parties, I am always the first one hunting in her freezer for her famous freezer fudge during appetizer hour, and probably the first one to request we take it out for dessert (can you tell I’m obsessed?).

Also, it pretty much melts in your hand so you can only take a small piece of it out at a time – this helps prevent me from eating the entire thing, it’s that good!

I changed up Kate’s recipe (with her permission!) by using siggi’s (www.siggis.com) skyr, which is lower in sugar and high in protein, and uses simple ingredients (compared to other yogurts). Today I’m using siggi’s triple cream chocolate skyr, which has 8gm of sugar and 9gm of protein (more protein than sugar!) per single-serving (114gm) container.

Have you tried siggi’s triple cream skyr? It has 9 percent milk fat, giving it a rich, pudding-like texture. It’s pretty awesome on it’s own too as a dessert option!

Be sure to use a higher fat skyr like the triple cream or whole milk varieties when making this recipe – it freezes much better than a low fat or non-fat version. Also, I added walnuts and cinnamon to top it – but please feel free to use whatever toppings suit your fancy.

 

15 minute prep || Makes 8 servings

Ingredients:

  • ¼ cup peanut butter (or other nut butter of choice)

  • 1 Tablespoon honey or cane sugar (both work, but I’m using cane sugar here)

  • ¼ cup cacao powder

  • 2 teaspoons vanilla extract

  • 2 Tbsp coconut oil (I’m using the liquid kind because I’m lazy!)

  • 2 single-serving containers (4 oz) of siggi’s triple cream chocolate skyr

  • Top with your choosing of: walnuts, cinnamon, dark chocolate chips, coconut flakes, cacao nibs, etc.

Directions:

  1. Mix ingredients – you can mix with a spoon, you don’t need an electric mixer!

  2. Cut a piece of parchment paper and place in a loaf tin

  3. Pour mixture into tin & spread evenly

  4. Freeze overnight

  5. Cut into 12 rectangles and keep in the freezer in a plastic bag or glass/ plastic container

 

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This post was sponsored by siggi's. As always, all opinions are my own. 


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    My Favorite Trader Joe's Salad Dressings

     

    One of my Rules of Thumb is to stick with dressings less than 50 calories per serving (2 Tablespoons) - I don't personally find salad dressing filling. Sticking with low calorie dressings is the way to go for me, so that I still get the taste but am not wasting (potentially) hundreds of calories. 

    Salad dressings can be deceiving! "Oil and vinegar" or clear dressings like vinaigrettes can seem like the best option, but they easily add 200-300 calories to salads. Personally, I'd like to spend those calories elsewhere! 

    You guys know I spend a lot of time at TJs - here are some of my favorites under 50 calories per 2 Tbsp. 

     

    Fat Free Balsamic Vinaigrette - 25 calories per 2 Tbsp

     

    Green Goddess Salad Dressing - 20 calories per 2 Tbsp

     

    Soy Sesame Ginger Vinaigrette - 35 calories per 2 Tbsp

    What are your favorite dressings?? Leave me a comment below! 

     


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      Meal Plan with Smoked Salmon

       
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      GROCERIES FOR THE WEEK (5 DAYS) 

      • 5 small avocados

      • 5 140-calorie amounts of chocolate

      • 15 red peppers

      • 1 dozen eggs

      • 3 bags lettuce

      • 5 string cheeses

      • 3 cups nuts (I'm using mixed nuts here)

      • 35 oz smoked salmon

      • 5 pieces of whole wheat bread

      • 1 container blue cheese crumbles

       

      EACH DAY: 1525 CALORIES

      50% FAT; 30% PROTEIN; 20% CARB 

       

      BREAKFAST

      • 1 piece of toast

      • 1/2 avocado

      • 2 oz smoked salmon

      Calories: 250

       

      LUNCH

      • 2 hard boiled eggs

      • 1/4 cup mixed nuts (I like roasted & salted!)

      • 140-calories worth of chocolate

      • 2 bell peppers, chopped

      Calories: 525

       

      DINNER

      • 2 cups lettuce

      • 1/2 avocado

      • 5 oz smoked salmon

      • 1/4 cup blue cheese

      • 2 Tbsp light blue cheese dressing (Bolthouse is a good brand!)

      Calories: 450

       

      SNACKS

      • 1/4 cup mixed nuts

      • 1 string cheese

      • 1 bell pepper, sliced

      Calories: 300

       

      NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

      NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here


      Get Your FREE 1-Week Meal Plan HERE! 

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        Read Next

         

        Ice Cube Pops for Sweet Satisfaction

         

        I get a lot of questions on how to satisfy sweet cravings. Believe me, I hear you. I have, and have always had, a HUGE sweet tooth. Some research does show that just waiting 15 minutes can diminish a sweet craving – so find some activities to distract yourself! I like to go onto Pinterest to look at inspirational organization equipment for my apartment :) or talk call my best friends to catch up for a few minutes. What are your favorite distraction activities?? Leave me a comment below!

        However (!) once in a while the craving does not go away. Sometimes all I need is a little bite of chocolate, but with the summer months coming up, I crave something cool and refreshing.

        Instead of ice cream, try these easy-peasy bite-sized (and portion controlled) ice cube “pops” made with siggi’s (www.siggis.com) skyr, which is lower in sugar and high in protein, and uses simple ingredients (compared to other yogurts). Today I’m using siggi’s mixed berry whole milk (4% milkfat) skyr, which has 8gm of sugar and 12gm of protein per single-serving (125gm) container.

        Note to the wise: be sure to use a high fat skyr – which freezes much better than a low fat or non-fat version!

         

        5 minute prep each || Makes 12 servings

         

        Ingredients:

        • 1 cup raspberries

        • 1 cup blueberries

        • NOTE: frozen berries work too – as a cheaper alternative!

        • 3 single-serving containers siggi’s mixed berry whole milk (4% milkfat) skyr

         

        Directions:

        1. Mix ingredients

        2. Scoop mixture evenly into ice cube tray

        3. Put 1 toothpick in each cube before freezing

        4. Freeze overnight

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        This post is sponsored by siggi’s. As always, all opinions are my own. 


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          Mediterranean Diet 5-Day Meal Plan Featuring Walnuts

             Pin for later!

          Pin for later!

           

          May is Mediterranean Diet Month! What exactly IS the Mediterranean diet? :) It’s based on foods commonly eaten in countries bordering the Mediterranean Sea – like Italy, Greece, and Spain. The main foods of attraction in this way of eating are vegetables, whole grains, beans, nuts (such as walnuts), fruit, and extra virgin olive oil. AND, many research studies have indicated that the Mediterranean diet may be related to weight loss and the prevention of heart attacks, stroke, and type 2 diabetes. 

          Here are some good resources for more information if you’re interested:

          Even though many of us don’t live in the Mediterranean area - we can still enjoy the benefits :) I partnered up this week with California Walnuts (at https://walnuts.org/) - and tailoring my weekly meal plan to the Mediterranean way of eating. Walnuts have historically been a key part of the Mediterranean diet – US walnuts are primarily grown in California because the climate is similar to that of Mediterranean countries (should we all move??).

          You’ve probably heard walnuts associated with "brain food” – or being good for the brain. Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid (2.5g of ALA per 1 oz – or ¼ cup - of walnuts). Omega-3s are found in our brain cells, and help our brain cells communicate with each other. We need em in the diet – and walnuts are a fab way to get them. Finals coming up anyone?

          Also, an important note: sticking to a Mediterranean diet does NOT mean you have to spend a lot on groceries! This whole weekly meal plan is only $48.18. Let’s get cookin!


          Groceries

          • Walnuts, 1 3.75-cup bag

          • Eggs, 2 dozen

          • Canned roasted tomatoes, 2 15-oz cans

          • Tomatoes, 10 medium

          • Cucumbers, 5 medium cucumbers

          • Feta cheese crumbles, 2 6-oz tubs

          • Dark chocolate, 5 280-calorie bars

          • Spinach greens, 5 4-cup bags

          • Canned salmon, 1 15-oz can

          • Avocados, 3

           

          Breakfast Shakshuka

          • 2 eggs

          • ½ cup canned, roasted tomatoes

          • 1 small tomato, chopped

          • 1/8 cup chopped walnuts

          • 1/8 cup feta cheese

          • Seasonings: salt, pepper, basil, oregano to taste

          Instructions: Spray pan with olive oil spray. Add tomatoes. Crack eggs into pan. Cook on medium heat covered, for ~8 minutes. Top with feta and walnuts.

          Cost: $1.47

          Calories: 350; Carbohydrates: 14gm; Protein: 19gm; Fat: 22gm

           

          Mediterranean Lunch Box

          • 2 hard boiled eggs

          • ¼ cup walnuts

          • 1 cucumbers, chopped

          • 1 tomato, chopped

          • ½ bar dark chocolate

          • Seasonings: salt, pepper, basil, oregano to taste

          Instructions for Israeli salad: mix tomato & cucumber; top with seasoning to taste

          Cost: $2.27

          Calories: 525; Carbohydrates: 72gm; Protein: 24gm; Fat: 27gm

           

          Dinner Greens & Salmon Patty

          Greens

          • 4 cups spinach greens

          • 1/8 cup feta cheese crumbles

          • 1/8 cup walnuts

          • ½ avocado (for on the side)

          Directions: spray pan with olive oil spray; sauté greens on medium heat for ~4 minutes until desired consistency. Top with walnuts and feta.

          Salmon patties – makes 5 servings

          • 1 can salmon

          • 1 egg

          • 1/3 cup crushed walnuts

          Directions: drain salmon in can. Mix salmon and egg in large bowl. Create 5 patties. Press patties on both sides into crushed walnuts until coated. Spray pan with olive oil spray. Cook patties on medium heat in a covered pan, ~7 minutes on each side.

          Cost: $3.69

          Calories: 450; Carbohydrates: 13gm; Protein: 27gm; Fat: 33gm

           

          NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

          NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here

           

          This post is sponsored by California Walnuts. As always, all opinions are my own. 

           

           

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