RECIPE: Simple Sating Yogurt Meal

Need an easy go to recipe for breakfast or something to sate the sweet tooth after dinner? Give this yummy concoction a go.  Use a coffee mug instead of a bowl to keep portion size reasonable.

Yogurt and Berries

I’m obsessed with Trader Joe’s Organic European Style Whole Milk Yogurt. Yes, it’s got a high fat content, but it’s made with hormone-free, antibiotic-free milk and is about as creamy and delicious as you can get in a plain yogurt. Add berries, chopped organic apples and nuts and seeds to boost the flavor and nutrition. Try just yogurt or add cinnamon and local honey if you need a sweet treat that tackles allergies too*.

Skip the low-fat yogurts, they won’t keep you full and have loads of added sugar or cancer-causing artificial sweeteners to make up for removing the fat.  Flavored yogurts are filled with sugar and syrups. Better you make your own flavor by adding the fruit of your choice that is in season and delivers the nutrients your body needs.

This simple dish makes a fantastic breakfast, snack or dessert for you and your kids.  Remember, your kids eat what you do. So eat how you should. Lots of plants, limit packages!


*many people find dairy actually causes or exacerbates allergy symptoms, so consider a almond or hemp milk and chia seeds in lieu of yogurt if you find this is true for you!


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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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