Tasty Yogurt Recipes

Posted: Categories Recipes

There is an emerging body of evidence that yogurt and other dairy products may help you reduce your risk of heart disease, high blood pressure, obesity as well as type 2 diabetes. And if you already have diabetes, recent research shows that eating yogurt is associated with healthy levels of circulating glucose (blood sugar) within the normal range. The following recipes can help you include yogurt in your diet.

Crunchy Yogurt Parfait

Serves 4

Ingredients                                                                                                                                                                  

1/3 cup  nuts, mixed, with peanuts, oil roasted, unsalted

2 tbsp  sunflower seeds

2 tbsp  pumpkin seeds

3 cup  plain nonfat yogurt

1 each  fresh mango

1 1/4 cup  fresh sliced strawberries

4 tsp  honey

 Directions                                                                                                                                    

1. Dry the nuts and seeds for 1-2 minutes in a non-stick frying pan over medium heat, stirring continuously until golden brown. Remove from heat and roughly chop with a large knife when they are cool enough to handle.

2. To prepare the parfaits, spoon a little yogurt into the bottom of four separate glasses and then divide the mango slices between them evenly. Top with another layer of yogurt, and then finish with a layer of strawberries.

3. Drizzle honey over the strawberries and then sprinkle the toasted nut and seed mixture over the top. Serve immediately.

Nutrient Analysis per serving                                                                              

Calories: 283; Protein 12 g; Carbohydrate: 36; Fiber: 3; Total Fat: 12 g; Sat fat: 1.8g; Sodium: 126 mg.

— Recipe courtesy of dLife.com

Triple Fruit Yogurt Smoothie

Serves 4

Ingredients                                                                                                                                       

2 cup  yogurt, vanilla, low fat

1 cup  raspberries, fresh

1/2 cup  orange juice

1 each  banana, medium, fresh

Directions                                                                                                                                        

1. Place all ingredients in a blender or food processor. Cover and blend on high speed for 30 seconds or until smooth.

2. Pour smoothie into glasses and serve immediately.

Nutrient Analysis per serving                                                                              

Calories: 174; Protein 5 g; Carbohydrate: 38.0 g; Fiber: 3.4 g; Total Fat: 1 g;Sat fat: 1 g; Sodium:106 mg

— Recipe courtesy of dLife.com

Orange Yogurt Drink

Serves 8

Ingredients                                                                                                                                    

2 1/2 cup  fat-free milk

 

2 cup  yogurt, vanilla, low fat 

1/2 cup  sour Cream, fat-free 

1/4 cup  frozen orange juice concentrate

Directions                                                                                                                                      

1. Combine milk, yogurt, sour cream, and orange or apple juice concentrate together in a pitcher.

2. Beat mixture until smooth with a wire whisk or rotary beater.

3. Chill or serve immediately.

Nutrient Analysis per serving                                                                              

Calories: 57; Protein: 4 g; Carbohydrate:10 g, Fiber: 0.1 g; Total Fat: 0.2 g;Sat Fat: 0.1g; Sodium: 52mg

— Recipe courtesy of dLife.com

Pumpkin Chocolate Yogurt

Serves 4

Ingredients                                                                                                                                   

2 cups nonfat Greek-style yogurt

1/2 cup pumpkin purée (canned is perfect)

4 T dark honey

2 to 3 pinches ground cinnamon

2 pinches ground ginger

1/4 to 1/2 tsp vanilla extract

One 4-oz cacao dark chocolate bar that contains a high percentage of cacao solids, grated

Directions                                                                                                                                    

1. Combine all the ingredients except the chocolate in a large bowl and mix well to incorporate.

2. Portion the mixture into individual serving dishes. Divide the chocolate evenly between the servings and stir to incorporate.

Nutrient Analysis per serving                                                                              

Calories: 278; Protein: 13 g; Carbohydrate: 38 g; Fiber: 3 g; Total fat: 12 g;Sat fat 6  g; Sodium: 45 mg

— Recipe courtesy of Chef Richard A. Amster

This post was written while serving as nutrition advisor for Dannon’s One Yogurt Every Day Initiative.

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