Title: Greek Yogurt with Chia Seeds and Raspberries
Prep Time: 10 minutes
Ingredients:
– 1 cup plain Greek yogurt (unsweetened, low-fat)
– 2 tablespoons chia seeds
– ½ cup fresh raspberries
– ½ teaspoon vanilla extract (optional)
– A pinch of cinnamon (optional) 
Nutritional Information (per serving):
Calories: 150
Protein: 15g
Fat: 5g
Carbohydrates: 10g
Fiber: 6g
Net Carbs: 4g
Micronutrients:
– Calcium: 200 mg
– Magnesium: 60 mg
– Vitamin C: 10 mg
– Potassium: 250 mg
– Iron: 0.5 mg
Instructions:
1. In a small bowl, combine the Greek yogurt and chia seeds. If desired, add vanilla extract for flavor.
2. Mix well until the chia seeds are evenly distributed throughout the yogurt.
3. Allow the mixture to sit for about 5 minutes, letting the chia seeds soak in and expand. This will create a thicker consistency.
4. Once the chia seeds have absorbed some moisture, stir the mixture again.
5. Gently fold in the fresh raspberries, being careful not to crush them.
6. If desired, sprinkle a pinch of cinnamon on top for added flavor.
7. Serve immediately in a bowl or store in the refrigerator covered for up to one day.
Enjoy this nutritious and diabetic-friendly breakfast that is low in carbs and sugar while providing a good balance of protein, fiber, and healthy fats.
