This dessert is delicious, refreshing, and easy to prepare. It provides you with an energy boost, combining the flavor of yogurt, which is rich in calcium and protein, and supports bone health, with heart-healthy peanut butter, thanks to its healthy fats and antioxidants. Add a touch of natural honey, packed with vitamins and minerals, and dark chocolate, which contains powerful antioxidants. Here are the simple steps to prepare it:

Ingredients:

1. 1 container of yogurt (105 grams)
2. 1 teaspoon peanut butter (8 grams)
3. 1 teaspoon honey (7 grams)
4. 3 pieces of dark chocolate (15 grams)

Alternatives:

• Yogurt: Greek yogurt can be used instead of regular yogurt for a thicker consistency and sweeter taste. You can also use fat-free or low-fat yogurt for those following a low-calorie diet.
• Peanut Butter: Almond butter or hazelnut butter can be used as alternatives to peanut butter for those with peanut allergies or those who want to try different flavors.
• Honey: Date syrup or low-calorie sugar can replace honey, but keep in mind that these alternatives do not offer the same health benefits as honey.
• Dark Chocolate: Pure cocoa powder can replace dark chocolate, but you will need to add a sweetener such as honey or low-calorie sugar.

Preparation Method:

1. Prepare the yogurt:
   • Place the yogurt in a small bowl.
2. Add peanut butter:
   • Add a teaspoon of peanut butter to the yogurt and mix well until the mixture is smooth and well combined.
3. Add honey:
   • Add a teaspoon of honey to the mixture and stir well.
4. Prepare the chocolate:
   • Cut the dark chocolate into small pieces and add them to the mixture.
5. Chill:
   • Place the mixture in the refrigerator for 30 minutes to chill.
6. Serve:
   • Serve the chilled dessert in small bowls and enjoy.

• You can garnish the dessert with fresh fruits like bananas or berries, or top it with nuts like almonds or walnuts.

Calories and Nutritional Values for Each Ingredient:

1. Yogurt (105 grams):
   • Calories: 59 kcal
   • Protein: 6 grams
   • Fat: 3 grams
   • Carbohydrates: 7 grams
   • Calcium: 200 mg
2. Peanut Butter (8 grams):
   • Calories: 47 kcal
   • Protein: 2 grams
   • Fat: 4 grams
   • Carbohydrates: 1 gram
3. Honey (7 grams):
   • Calories: 21 kcal
   • Protein: 0 grams
   • Fat: 0 grams
   • Carbohydrates: 6 grams
4. Dark Chocolate (15 grams):
   • Calories: 84 kcal
   • Protein: 1 gram
   • Fat: 7 grams
   • Carbohydrates: 6 grams
   • Fiber: 2 grams

Health Benefits:

• Yogurt: Rich in probiotics, protein, and calcium, it is beneficial for digestive health.
• Peanut Butter: A good source of protein and healthy fats, it promotes feelings of fullness.
• Honey: An antioxidant and antibacterial, it helps boost immunity.
• Dark Chocolate: Rich in antioxidants, it improves mood and promotes heart health.

Ingredient Benefits:

• Yogurt: In addition to being rich in protein and calcium, yogurt contains a variety of probiotics that are beneficial for digestive health. These live bacteria help improve digestion, enhance immunity, and reduce inflammation in the intestines. Examples of common probiotics include Lactobacillus and Bifidobacterium, which positively affect gut health. Yogurt also contains Vitamin D, which helps the body absorb calcium more effectively, promoting bone and dental health while reducing the risk of osteoporosis.
• Peanut Butter: Peanut butter contains monounsaturated fats, which are healthy fats that help lower bad cholesterol levels in the blood and improve heart health. It is also rich in Vitamin E and a range of minerals such as magnesium and potassium. Additionally, it contains resveratrol, which is associated with improved memory and cognitive function and may help in the prevention of diseases like Alzheimer’s.
• Honey: Honey is a natural source of sugars but also contains a variety of vitamins, minerals, and antioxidants. Some types of honey have antibacterial and antifungal properties, making it beneficial for treating wounds and burns. It also has respiratory benefits and is effective in treating coughs and improving respiratory health.
• Dark Chocolate: Dark chocolate is rich in flavonoids, powerful antioxidants that help protect the heart and blood vessels and improve circulation. It also contains theobromine, which helps improve mood and reduce stress.

Note: This recipe is suitable for people on a low-calorie diet or those looking for a healthy and quick treat, but it is not suitable for those with milk or peanut allergies or those following a sugar-free diet.