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Yogurt Sundae

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Contributed by: BMC Teaching Kitchen

Yogurt Bowl

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This yogurt bowl can be a breakfast, snack, or healthy dessert. Try it before or after exercise, to fuel or replenish. Berries are high in antioxidants that protect health, and Greek yogurt is high in protein. Nuts contain fiber and healthy fats, and the banana provides a sweet taste without added sugar. Enjoy!

 

 

Serves:
2 servings
Total Time:
5 minutes
Prep Time:
5 minutes
Cook Time:
0 minutes

Ingredients


Berries - ½ cup frozen, or ¼ cup fresh blueberries, raspberries, or blackberries, or 2-4 strawberries Banana - 1 medium, ripe Yogurt - ¾ cup fat-free Greek yogurt Nuts - 2 Tablespoons, chopped walnuts, almonds, peanuts, pepitas, sunflower seeds or other nut/seed (toasted or untoasted, unsalted) Cinnamon - to taste Honey - a drizzle (optional)

Instructions

Step 1
Microwave frozen berries for 1 minute to defrost, or wash fresh berries and add to a bowl.
Step 2
Peel banana and add to berry bowl. Mash with a fork.
Step 3
Add yogurt to the bowl, and mix to combine the berries, banana and yogurt.
Step 4
Top with nuts, cinnamon, and a drizzle of honey if you'd like.

Notes

This is a great snack for kids to help make. The color of the berries is very vibrant when mixed with the yogurt. Kids will enjoy mashing the banana. To crush nuts, put them in a zip lock back for your child, and let them take a cup or mug to crush the nuts inside the bag.

Granola Yogurt Bowl 

  • Yogurt - 6 oz (¾ cup) Greek yogurt, vanilla, fat free
  • Granola - ¼ cup (use this link to make your own!) 
  • Strawberries - 3 medium
  • Blueberries - 2 Tablespoons (~12 blueberries)

by Kate Donovan 

Vanilla Yogurt Bowl

  • Yogurt - ⅔ cup (150 grams) Fage Total 5% Plain Greek Yogurt
  • Sour_cream - 3 Tablespoons (45 grams) sour cream (Daisy, full fat)
  • Heavy_cream - 1 Tablespoon (15 grams) 36% heavy cream
  • Raspberries - 2 whole (10 grams) raspberries, fresh or frozen
  • Stevia - 2 drops Stevia Sweet Leaf drops, french vanilla 

by Catherine Fanning MS, RD

Blueberry and Granola with Yogurt 

  • Yogurt - 2 cups light vanilla yogurt*
  • Berries - 2 cups frozen blueberries
  • Granola - 4 Tablespoons low fat granola (use this link to make homemade)
  1. In four small cups, divide blueberries evenly (1/2 cup each)
  2. Top frozen blueberries with 1 Tablespoon low fat granola each.
  3. Top berry and granola mixture with ½ cup of yogurt.
  4. *0% fat plain Greek strained yogurt can also be used and will have more of a rich creamy texture. Sweeten with splenda or leave plain.

Cinnamon Swirled Banana Yogurt

  • Banana - ½ of a medium banana, mashed well
  • Vanilla-extract - ¼ teaspoon 
  • Cinnamon - ½ teaspoon
  • Yogurt - ½ cup plain non-fat Greek yogurt

by Juliana Sampaio

 

Nutrition Information

Calories:
195 Calories
Fat:
5.5
Saturated Fat:
0.5
Carbohydrates:
Net Carb: 28
Dietary Fiber:
3.5
Protein:
11.5
Sodium:
35

Dietary Restrictions

Vegetarian