We love yogurt before bed because it is a slow-digesting protein that helps with recovery and reduces muscle breakdown while we sleep. That's why you see lots of yogurt snacks in our recipe library. They are best before bed. We say this, knowing that some women are sensitive to dairy. But whether you're enjoying real yogurt or dairy-free, the fresh berries and slivered almonds add a little mmmmm.

Yogurt is a snack go-to if you aren't sensitive to dairy. It's a good source of protein and lends itself to mixture with flavored protein powder. We eat it often. Which is why we're always looking for ways to 'spice it up.' We've done that literally here with saffron and cardamom. Say hello to New Delhi.

The ingredients list is long, but the effort will pay off. Make a big batch and eat it all week. Full-flavored and a great way to get your protein as well as a full belly. Chinese food lovers, you're welcome.

Oat bran in the morning is a warm and filling way to start the day. But this baked incarnation is a whole another animal. Wow. The texture is somewhere between oatmeal and omelet -- warm, moist, mildly sweet with pops of color with every berry bite. Straight from the oven, you will be truly delighted.

Many of the pastries you'll encounter in Swedish coffee shops are spiced with cardamom, a somewhat intense flavor often related in the US to Christmas cooking. We use 1/2 a teaspoon to keep it light, but if you love cardamom, go ahead and bump it up to a full teaspoon. Delicious, nutty, and fruity.