Various cultures claim yogurt as their own creation, but the 8,000-year-old food’s health benefits are not disputed: Fermentation can spawns hundreds of millions of beneficial bacteria, like probiotics, in your body.
But providing good bacteria for your gut isn’t the only benefit of this creamy concoction: the calcium and protein available in yoghurt are key when it comes to post-workout nutrition. Supporting tissue building and repair, growth, and maintenance of muscle mass, as well as the maintenance of normal bones thanks to its protein content. As for the calcium in yoghurt (necessary for normal teeth and bone structure, as well as normal nerve and muscle function), it can contribute to normal energy metabolism, and the normal function of digestive enzymes.
Harnessing the power of yoghurt, all while adding a sweet 20 grams of muscle-building protein
per serve, YoPRO’s Perform range of high protein yoghurts are a good source of calcium and contain naturally occurring BCAAs – and boast no added sugar, artificial sweeteners, artificial flavours or preservatives.
Yep, you’re no longer limited to bland chicken breasts when it comes to fuelling up on protein. YoPRO’s Perform range is making protein tastier and more interesting while retaining the key benefits. The six flavours are available in yogurt pots that can be easily eaten on the go, but if you’re looking to mix it up, try one of these three awesome recipes ideas. They provide a balanced protein hit without any compromise on taste…
PROTEIN PANCAKES
Serving for : 2
Preparation Time : 10 Minutes
Cooking Time : 10 Minutes
Total Time : 20 Minutes
NUTRITIONAL FACTS (PER SERVING)
Energy : 803 kJ (192Cal)
Protein : 13.4g
Fat (Total) : 1.7g
Fat (Saturated) : 0.5g
Carbohydrates : 29.9g
Sodium : 313mg
INGREDIENTS:
1 cup YoPRO yoghurt of choice
1 cup self raising flour (any self-raising flour can be used)
1 tsp bicarb of soda
3/4 cup milk of choice
1 large egg
Toppings of your choice
METHOD:
1. Whisk all ingredients together
2. Heat a small pan (16cm) over medium heat and spray with oil
3. Add mixture to the pan – an amount that feels right to you. Cook until small bubbles appear and then flip. Cook for another one minute, or until golden on both sides
4. Top with fruits, more yoghurt, or sugar-free maple syrup if desired
ZUCCHINI SLICE
Serving for : 9
Preparation Time : 15 Minutes
Cooking Time : 25 Minutes
Total Time : 40 Minutes
NUTRITIONAL FACTS (PER SERVING):
Energy 844kJ (202Cal)
Protein 9.8g
Fat (Total) : 11.9g
Fat (Saturated) : 3.0g
Carbohydrates : 13.9g
Sodium : 230mg
INGREDIENTS:
1/4 cup extra virgin olive oil
1 medium zucchini, grated (remove excess water by placing a clean tea towel / muslin cloth and squeeze out water)
1/2 cup grated cheese
1 cup self-raising flour
5 eggs, lightly beaten
1/4 cup milk
3/4 cup plain YoPRO yoghurt
1 tsp onion powder
1/4 tsp Dijon mustard
METHOD:
1. Preheat oven to 180°C
2. Line a medium square baking dish with baking paper
3. Mix all ingredients together
4. Pour mixture into prepared pan and bake for 30 minutes or until golden and firm to touch
HIGH PROTEIN BLUEBERRY MUFFINS
Serving for : 9 Muffins
Preparation Time : 15 Minutes
Cooking Time : 25 Minutes
Total Time : 40 Minutes
NUTRITIONAL FACTS (PER SERVING)
Calories : 195
Protein : 12.1g
Fat : 9.5g
Carbohydrates : 16.7
INGREDIENTS:
1/2 cup plain flour
1 tsp bicarbonate soda
1 tsp baking powder
75g 25% reduced fat butter
25g coconut oil
1/2 cup YoPRO Plain Yoghurt (room temperature)
2 eggs (room temperature)
1/2 cup unsweetened almond milk (room temperature)
1 cup brown sugar
1 scoop vanilla protein powder
1/2 cup blueberries (or more if desired!)
METHOD:
1. Preheat your oven to 200°C fan forced and line a 12-hole muffin tin (you will only need 9)
2. In a bowl, whisk flour, soda, baking powder, protein, and sugar together
3. Whisk eggs, milk, and yoghurt in another bowl together
4. Melt coconut oil and butter together
5. Pour half the egg mix into the dry mix and fold through, then repeat until nearly combined, then add in butter, oil, and blueberries and fold through until just combined (don’t overmix as it will give you tough muffins!)
6. Bake for 5 minutes at 200°C, then turn the oven down to 160°C and bake for a further 20 minutes, or until golden and cooked through
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