Recipes have a way of evolving over time. Preferences shift, dietary needs change, and we learn from trial and error.
Sometimes, we simply have a clever idea.
At face value, the following recipe is a simple dip for apples, bananas, pretzels, and more. Mixing peanut butter and maple syrup into a base of Greek yogurt creates a creamy double dose of protein with just enough healthy fats and sweetness to be truly satisfying.
This light bulb moment occurred when I received a request to create a recipe using Stonyfield yogurt and a Nature’s Path cereal product for a group I belong to called The Clean Plate Club. My idea centered on the typically frowned-upon but oh-so-tempting “double dip.”
In advance of the project, I received samples of two Nature’s Path products–pumpkin flax granola and a new cereal called Qi’a. Qi’a (pronounced KEE-ah) is billed as a “superfood” cereal made with chia, hemp, buckwheat, vanilla-dusted cranberries, and almonds. It’s designed to be a wholesome hot or cold cereal option, but I found that its chewy and crunchy texture makes it a welcome topping for oatmeal or yogurt.
Because much of what we crave—think potato chips or ice cream–involves texture, why not use a creamy dip as glue for a crunchy topping? Both of the cereals worked beautifully and tasted great. Beyond your favorite crisp cereals, you may employ a coating of nuts, seeds, raisins, shredded coconut, and even a few mini chocolate chips.
With two teenage boys who are always hungry—along with my own between-meal hankering for sweets—I’m always racking my brain for convenient, high-protein snacks that will make the simple carbs we so often crave less of a temptation.
This protein-rich dip requires just three main ingredients and less than five minutes to prepare. Apples are our favorite dippers (with bananas running close second), although the options are boundless. You can even spread the creamy peanut butter mixture on a toasted bagel half and then press that into the crunchy toppings. (Works really well with leftover pancakes, too. Just toast and proceed. Try it….you’ll like it.😀)
Because you dip once in the peanut butter mixture and once in the crunchy toppings, this sort of “double dipping” is allowed–even encouraged.
- 3 tablespoons creamy peanut butter
- 2 tablespoons pure maple syrup (may substitute honey)
- 1/2 teaspoon vanilla extract
- A pinch (1/16 teaspoon) kosher salt
- 1 (5.3-ounce) container (or 2/3 cup) plain Greek yogurt*
- Optional dippers: apple slices, banana chunks, carrot & celery sticks, graham crackers, honey wheat pretzels, etc.
- Optional double dip: granola, Qi’a (by Nature’s Path), mini chocolate chips, raisins, shredded coconut, etc.
In a small bowl, combine the peanut butter and maple syrup until smooth, and then stir in the vanilla and salt. Add the Greek yogurt, and stir until completely incorporated.
Serve with apple slices or dippers of choice. If using, place the preferred double-dip toppings in small bowls and serve alongside. (We often mix granola with several of the other choices for a single, mixed-up crunchy topping.)
- *I often use a single-serve container of nonfat Stonyfield Greek yogurt, but 2% or whole milk Greek yogurt may be used as well.
Granola, mini chocolate chips, chopped nuts, and/or Qi’a will all add a welcome crunch to this speedy, high-protein snack.