Two-Ingredient Almond Flour & Greek Yogurt Protein Bagels
Why I Love This Recipe-A Dietitian’s Perspective
These easy, protein-rich bagels combine Greek yogurt for protein with almond flour for fibre, magnesium and heart-healthy fats. Pair with eggs or smoked salmon for a satisfying breakfast with approximately 30 g of protein. Balanced meals support appetite regulation and overall metabolic health.
Yield: 6 bagels
Prep Time: 10 minutes
Bake Time: 25–30 minutes
Ingredients
- 1 cup plain Greek yogurt (0–2% M.F.)
- 2 cups fine blanched almond flour
- 1 large egg, beaten (for egg wash)
- 1 tbsp everything bagel seasoning
Directions
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- Mix Greek yogurt and almond flour until a soft dough forms.
- Divide into 6 portions, roll into logs and join the ends to form bagels.
- Brush with egg wash and sprinkle with everything bagel seasoning.
- Bake for 25–30 minutes, until golden and set. Cool before slicing.
Swaps & Tips
- Fluffier texture: Add 1–2 tsp baking powder.
- Toppings: Try sesame seeds, poppy seeds or cinnamon.
- Protein boost: Add eggs, smoked salmon or ricotta.
- Meal prep: Freeze individually and toast when ready.
Estimated Nutrition Per Bagel
- Calories: 250 kcal
- Protein: 12 g
- Fibre: 4 g
Excludes additional toppings. Almond flour bagels are softer and denser than traditional bagels.
Italian Chicken & Ricotta Zucchini Lasagna Roll-Ups
Why I Love This Recipe-A Dietitian’s Perspective
All the comforting flavours of Italian lasagna, with extra vegetables and protein! Extra-lean ground chicken, ricotta and mozzarella support muscle maintenance and fullness, while zucchini replaces traditional pasta sheets. A delicious, balanced dinner that fits into healthy eating and sleep routines.
Yield: 6 servings
Prep Time: 25 minutes
Bake Time: 45–55 minutes total
Ingredients
Zucchini
- 4 medium zucchini, thinly sliced lengthwise
Chicken & Ricotta Filling
- 1 lb (454 g) extra-lean ground chicken
- 2 tbsp olive oil
- 3 garlic cloves, minced
- ½ tsp salt
- 1 cup ricotta cheese
- ½ cup grated Parmesan cheese
- ¼ cup fresh basil, chopped
- 1 large egg
- 2 tsp dried basil
- 2 tsp dried oregano
- 1 tsp dried rosemary
- 2 tsp dried parsley
- 1 tsp dried thyme
- ¼ tsp red chili flakes (optional)
- ¼ tsp garlic powder
- ¼ tsp black pepper
Toppings
- 2 cups marinara sauce
- 2 cups shredded mozzarella cheese
Directions
- Preheat oven to 350°F (175°C).
- Arrange zucchini slices on a parchment-lined baking sheet. Bake for 10 minutes to soften. Pat dry.
- Heat olive oil in a skillet. Cook ground chicken with garlic and ½ tsp salt until fully cooked, reaching 165°F (74°C). Cool slightly.
- Combine cooked chicken, ricotta, Parmesan, fresh basil, egg and dried herbs and spices.
- Spread marinara sauce across the bottom of a rectangular baking dish.
- Spoon filling onto each zucchini slice. Roll tightly and arrange upright, swirl-side up.
- Repeat with remaining zucchini and filling.
- Sprinkle mozzarella evenly over the rolls.
- Bake at 350°F for 35–45 minutes, until bubbly, golden and heated through.
Swaps & Tips
- Protein: Substitute extra-lean ground turkey.
- Ricotta: Replace with cottage cheese.
- Vegetables: Add finely chopped spinach.
- Meal prep: Assemble ahead and refrigerate until ready to bake.
- Prevent watery zucchini: Prebake and pat dry before rolling.
Estimated Nutrition Per Serving
- Calories: 490 kcal
- Protein: 43 g
- Fibre: 4 g
Estimated for 6 servings using extra-lean ground chicken and typical cheese products. Nutrition should be verified against the exact brands used.
Dark Chocolate Pumpkin Seed Magnesium Bark
Why I Love This Recipe-A Dietitian’s Perspective
This delicious, freezer-friendly bark combines magnesium-rich pumpkin seeds, almonds, chia and dark chocolate. Magnesium supports normal nerve and muscle function, while nuts and seeds provide fibre and heart-healthy fats. A simple way to enjoy more nutrient-dense foods!
Yield: 16 pieces
Prep Time: 10 minutes
Freeze Time: 20–30 minutes
Ingredients
- 200 g dark chocolate (70% cocoa), chopped
- ½ cup raw, unsalted pumpkin seeds
- ¼ cup sliced almonds
- 2 tbsp chia seeds
- ¼ cup dried tart cherries, chopped
- ¼ tsp flaky sea salt
Directions
- Line a baking sheet with parchment paper.
- Melt dark chocolate in 20–30-second microwave intervals, stirring until smooth.
- Spread chocolate into a thin rectangle.
- Sprinkle with pumpkin seeds, almonds, chia seeds and dried cherries.
- Finish with flaky sea salt.
- Freeze for 20–30 minutes, until firm.
- Break into 16 pieces and store in an airtight container.
Swaps & Tips
- Nuts: Substitute pistachios or walnuts.
- Fruit: Try freeze-dried raspberries instead of dried cherries.
- Extra crunch: Lightly toast pumpkin seeds.
- Meal prep: Store in the freezer for up to 2–3 months for best quality.
- Sleep tip: Dark chocolate contains caffeine. Enjoy earlier in the day if caffeine-sensitive.
Estimated Nutrition Per Piece
- Calories: 125 kcal
- Protein: 3 g
- Fibre: 2 g
Tart Cherry & Kiwi Sleepy Time Mocktail
Why I Love This Recipe-A Dietitian’s Perspective
This refreshing mocktail features tart cherry juice, which naturally contains small amounts of melatonin, and kiwi, a source of serotonin and antioxidants. Early research suggests potential sleep benefits, making this a fun evening ritual to complement healthy sleep habits.
Yield: 1 mocktail
Prep Time: 5 minutes
Ingredients
- ⅓ cup (80 mL) unsweetened tart cherry juice
- ½ cup (125 mL) plain sparkling water
- ½ tsp Natural Calm magnesium powder (optional)
- 2 tbsp warm water, for dissolving magnesium
- 1 tsp freshly squeezed lime juice
- 1 kiwi, sliced, served on the side
- Ice, optional
- Lime wheel or frozen tart cherries, optional garnish
Directions
- If using magnesium powder, dissolve in warm water according to the product directions. Allow fizzing to finish.
- Add tart cherry juice and lime juice to a glass.
- Stir in dissolved magnesium, if using.
- Top with sparkling water and gently stir.
- Garnish with lime or frozen cherries and serve with kiwi slices.
Swaps & Tips
- Less sugar: Use less tart cherry juice and more sparkling water.
- Less carbonation: Substitute still water.
- Magnesium: Optional; follow product dosing instructions.
- Hydration: Drink fluids throughout the day rather than saving them all for bedtime.
- Kiwi: Serve two kiwis to match the quantity used in the small sleep study; nutrition below includes one.
Suggested Product: Natural Calm Magnesium Citrate Powder-Cherry Flavour
Estimated Nutrition Per Serving
Includes one kiwi.
- Calories: 100 kcal
- Protein: 1 g
- Fibre: 2 g