Snack
Cereal Crunch Frozen Yogurt Breakfast Bars
Choose a cereal that is low in sugar, as we are already naturally sweetening our bars with dates and dried cranberries. Nutrition Tip: Aim to use plant-based yogurt that is fortified with calcium. The yogurt may turn a yellow color in the freezer. That’s normal, and it will return to its original color if it sits in the fridge or at room temperature. These bars can be stored in the freezer in an airtight container for up to 1 month. Health Benefits: Flaxseeds Flaxseeds are rich in soluble fiber and alpha linolenic acid, a plant-based omega 3 fatty acid. The soluble fiber in flaxseeds slows digestion and helps reduce the rate at which carbohydrates are absorbed, which supports steadier post-meal blood glucose. Regular intake of flaxseed has also been shown to improve insulin sensitivity, lower fasting blood glucose, and reduce LDL cholesterol, which is especially important since people with diabetes have a higher risk of cardiovascular disease. Including ground flaxseeds in breakfast bars adds texture and healthy fats while providing a simple way to support blood sugar control and heart health. Nutrition Tip: Probiotics and Soluble Fiber for Blood Sugar Support Combining probiotics from yogurt with soluble fiber from flaxseeds in this recipe offers meaningful benefits. Probiotics help support a healthy gut microbiome, which plays a role in improving insulin sensitivity, reducing inflammation, and supporting overall metabolic health. Soluble fiber, found in ground flaxseeds, forms a gel in the digestive tract that slows the absorption of carbohydrates and helps prevent sharp post-meal increases in blood glucose. When probiotics and fiber-rich foods are eaten together, they work synergistically because the fiber acts as a prebiotic that helps beneficial bacteria thrive. In this recipe, unsweetened soy yogurt provides probiotics while flaxseeds supply soluble fiber, creating a balanced combination that supports steadier blood sugar levels and promotes long-term metabolic health. References: Pan A, Yu D, Demark‑Wahnefried W, Franco OH, Lin X. Meta analysis of the effects of flaxseed interventions on blood lipids. Am J Clin Nutr. 2009;90(2):288‑297. doi:10.3945/ajcn.2008.27395. Mohammadi‑Sartang M, Mazloom Z, Raeisi‑Dehkordi H, et al. The effect of flaxseed supplementation on glycemic control in individuals with type 2 diabetes: a systematic review and meta analysis. J Eval Clin Pract. 2017;23(3):753‑760. doi:10.1111/jep.12721. American Diabetes Association. Fiber and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Kootte RS, Levin E, Salojärvi J, et al. Improvement of insulin sensitivity after lean donor fecal microbiota transplantation in metabolic syndrome patients is driven by baseline intestinal microbiota composition. Cell Metab. 2017;26(4):611‑619. doi:10.1016/j.cmet.2017.09.008.
Source: Live Tula Meal Planner
1 steps, about 10 minutes
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01Add the peanut butter, dates, soy milk, and ground flaxseeds to a food processor. Blend until a soft dough forms. 2. Transfer the mixture to a large bowl. Add the puffed rice and minced tart dried cherries. Gently mix until everything is evenly combined. 3. Line an 8 x 8-inch baking dish with parchment paper. Press the mixture firmly into the dish using the back of a spoon or your hands to create an even base. 4. Pour the soy yogurt over the base and spread it evenly. Sprinkle with freeze-dried strawberries and lemon zest if using. 5. Place the dish in the freezer for at least 3 hours, or until the yogurt layer is fully frozen. 6. Remove from the freezer and let the bars sit at room temperature for about 5 minutes to soften slightly. Cut into bars and place them in an airtight container, separating layers with parchment paper. 7. Store in the freezer. Allow each bar to thaw slightly before eating, so the yogurt softens. Enjoy.
Choose a cereal that is low in sugar, as we are already naturally sweetening our bars with dates and dried cranberries. Nutrition Tip: Aim to use plant-based yogurt that is fortified with calcium. The yogurt may turn a yellow color in the freezer. That’s normal, and it will return to its original color if it sits in the fridge or at room temperature. These bars can be stored in the freezer in an airtight container for up to 1 month. Health Benefits: Flaxseeds Flaxseeds are rich in soluble fiber and alpha linolenic acid, a plant-based omega 3 fatty acid. The soluble fiber in flaxseeds slows digestion and helps reduce the rate at which carbohydrates are absorbed, which supports steadier post-meal blood glucose. Regular intake of flaxseed has also been shown to improve insulin sensitivity, lower fasting blood glucose, and reduce LDL cholesterol, which is especially important since people with diabetes have a higher risk of cardiovascular disease. Including ground flaxseeds in breakfast bars adds texture and healthy fats while providing a simple way to support blood sugar control and heart health. Nutrition Tip: Probiotics and Soluble Fiber for Blood Sugar Support Combining probiotics from yogurt with soluble fiber from flaxseeds in this recipe offers meaningful benefits. Probiotics help support a healthy gut microbiome, which plays a role in improving insulin sensitivity, reducing inflammation, and supporting overall metabolic health. Soluble fiber, found in ground flaxseeds, forms a gel in the digestive tract that slows the absorption of carbohydrates and helps prevent sharp post-meal increases in blood glucose. When probiotics and fiber-rich foods are eaten together, they work synergistically because the fiber acts as a prebiotic that helps beneficial bacteria thrive. In this recipe, unsweetened soy yogurt provides probiotics while flaxseeds supply soluble fiber, creating a balanced combination that supports steadier blood sugar levels and promotes long-term metabolic health. References: Pan A, Yu D, Demark‑Wahnefried W, Franco OH, Lin X. Meta analysis of the effects of flaxseed interventions on blood lipids. Am J Clin Nutr. 2009;90(2):288‑297. doi:10.3945/ajcn.2008.27395. Mohammadi‑Sartang M, Mazloom Z, Raeisi‑Dehkordi H, et al. The effect of flaxseed supplementation on glycemic control in individuals with type 2 diabetes: a systematic review and meta analysis. J Eval Clin Pract. 2017;23(3):753‑760. doi:10.1111/jep.12721. American Diabetes Association. Fiber and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Kootte RS, Levin E, Salojärvi J, et al. Improvement of insulin sensitivity after lean donor fecal microbiota transplantation in metabolic syndrome patients is driven by baseline intestinal microbiota composition. Cell Metab. 2017;26(4):611‑619. doi:10.1016/j.cmet.2017.09.008.
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