Custard Apple Protein Bowl
This Custard Apple Protein Bowl is a quick, nutritious, and delightfully creamy snack, combining the exotic sweetness of sitaphal with the rich protein of Greek yogurt and the healthy fats of chia seeds. It's designed to keep you feeling satisfied and energized throughout your day.
For 1 serving
**Prepare Custard Apple**: If using a whole custard apple, carefully scoop out 100g (approximately ½ cup) of the creamy pulp, ensuring all black seeds are removed. A small spoon works best for this.
**Combine Base**: In a small serving bowl, place the prepared custard apple pulp. Add the ½ cup of plain Greek yogurt directly on top of the pulp.
**Add Boosters**: Sprinkle the 1 tablespoon of chia seeds over the yogurt. If desired, drizzle with 1 teaspoon of honey or maple syrup for extra sweetness, and add ¼ teaspoon of ground green cardamom for an aromatic touch.
**Gentle Mix**: Using a spoon, gently fold the ingredients together a few times. You can mix it thoroughly for a uniform texture or leave it slightly swirled for distinct layers of fruit and yogurt.
**Garnish and Serve**: For added crunch and visual appeal, sprinkle with 1 tablespoon of chopped pistachios or almonds. Serve immediately to enjoy the fresh flavors and creamy texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Seed Removal**: To easily remove seeds from custard apple, gently press the pulp through a coarse sieve or use your fingers to pick them out. Alternatively, scoop pulp into a bowl and carefully remove seeds with a small spoon.
- 2**Texture Control**: For a smoother bowl, you can briefly blend the custard apple pulp and Greek yogurt together before adding other ingredients. For more texture, leave the custard apple slightly chunky.
- 3**Make Ahead**: While best fresh, you can prepare the custard apple pulp and store it in an airtight container in the fridge for up to 2 days. Add yogurt and chia seeds just before serving to maintain optimal texture.
- 4**Sweetness Adjustment**: Custard apples vary in sweetness. Taste your pulp first and adjust the amount of added sweetener (honey/maple syrup) to your preference, or omit it entirely if the fruit is very ripe.
Adapt it for your goals.
Tropical Twist
Replace custard apple with mango pulp or mashed banana for a different fruity flavor profile, or combine with a few berries for added tartness and antioxidants.
Nutty CrunchNutty Crunch
Swap chia seeds for a mix of chopped walnuts, pecans, or even toasted coconut flakes for varied textures and healthy fats. A sprinkle of granola can also add a satisfying crunch.
Spice It UpSpice It Up
Experiment with a tiny pinch of saffron threads soaked in a tablespoon of warm milk, or a dash of cinnamon or nutmeg instead of cardamom, for alternative aromatic notes.
Why this is on our healthy list.
High in Protein
Greek yogurt is an excellent source of protein, crucial for muscle repair, satiety, and overall body function, helping to keep you full longer and support metabolic health.
Rich in Fiber
Custard apple and chia seeds contribute significant dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels, contributing to sustained energy.
Vitamin and Mineral Boost
Custard apple provides Vitamin C, B vitamins, and minerals like potassium and magnesium, while chia seeds offer omega-3 fatty acids, supporting immunity, heart health, and bone density.
Frequently asked questions
A: The easiest way is to scoop the pulp into a bowl, then gently press it against the side with a spoon or use your fingers to pick out the large black seeds. Some people also use a fine-mesh sieve to separate pulp from seeds.
