Serves 1
Ingredients:
1 medium-sized sweet apple, cored and diced
2 tsps fresh lemon juice
1 tsp finely grated lemon zest
seeds of 1 green cardamom pod
1 tbsp cold water
25g vanilla flavour whey or rice protein powder
180g Greek yoghurt (use dairy free if preferred)
1⁄2 tsp vanilla bean paste or vanilla extract
a sprinkle of ground cinnamon
1 tsp almonds or pecans, chopped
Method:
Place the apple, lemon zest, juice, water and cardamom pod seeds in a saucepan over a medium heat.
Stir well and cook over a medium/low heat for 15 minutes or until soft, stirring frequently. The apple will absorb the liquid as it cooks. Add more water during cooking time, if required, to prevent burning.
Transfer to a bowl, cover and allow to cool.
Place the yoghurt, protein powder and vanilla extract in a bowl. Stir well until thoroughly combined.
Sprinkle the cinnamon over the yoghurt.
Add the cooked apple.
Add the chopped almonds / pecans over the apples.
Serve.
Store any leftovers in an airtight container and refrigerate for up to 24 hours.
464 calories 31g protein 40g carbs 20g fat