Favorite Recipe Friday: DIY Fruit-Flavored Yogurt

Unadorned plain Greek yogurt is a healthy snack.  Per cup, you get a whopping 23 grams of protein.  With the exception of meat, it’s hard to find a single food with that much protein power.  (Protein is essential for building and repairing tissues and muscle, as well as making enzymes, hormones, blood, and much more.)

As I’ve mentioned before, I like using Greek yogurt in recipes but as a snack, straight up, it’s really tart.  In order to balance out that tartness and make it a more palatable snack, yogurt companies add a lot of sugar and an itty bitty teensy weensy amount of fruit and/or flavoring.  And unless you buy those with artificial sweeteners, you can get as much added sugar as you’d get in a donut.  Yep. Not really worth it.

Fruit and yogurt is such a delicious combination so, instead of skipping it all together, I decided I’d make my own.  Turns out, it’s tastier and much lower in added sugar than what you’d find on the shelves.

I made Strawberry, Mango, (and for those who like dessert-flavors) Banana and Peanut Butter with Dark Chocolate Zest.  Feel free to use any fruit you like.  They are super simple and the only added sugar is 1 teaspoon (4 grams) of pure maple syrup and in the Banana variety, there’s maybe 1 extra gram from the grated chocolate garnish.  You can substitute honey if you’d like…I just prefer maple syrup. Also, make sure to use the sweetest, ripest (read: delicious) fruit you can find!

Without further ado, here you go!

Strawberry

1/2 cup chopped strawberries

1 teaspoon pure maple syrup

1/2 cup 2% Greek yogurt (I like Fage brand)

Directions:

In a small bowl, with a fork, mash the strawberries. Mix in maple syrup, then yogurt and serve.

Calories: 130  Total Fat: 2.5 g  Saturated Fat: 1.5 g  Cholesterol: 10 mg  Sodium: 40 mg Carbohydrate: 15 g  Dietary Fiber: 1 g Sugars: 12 g  Added Sugar: 4 g  Protein: 12 g

Mango

1/2 cup chopped mango

1 teaspoon pure maple syrup

1/2 cup 2% Greek yogurt (I like Fage brand)

Directions:

In a small bowl, with a fork, mash the mango. Mix in maple syrup, then yogurt and serve.

Calories: 160  Total Fat: 2.5 g  Saturated Fat: 1.5 g  Cholesterol: 10 mg  Sodium: 40 mg Carbohydrate: 23 g  Dietary Fiber: 1 g  Total Sugars: 21 g Added Sugar: 4 g Protein: 12 g

Banana and Peanut Butter with Dark Chocolate Zest

1/2 ripe banana

1 tablespoon peanut butter

1 teaspoon pure maple syrup

1/2 cup 2% Greek yogurt (I like Fage brand)

Good quality dark chocolate, grated

Directions:

In a small bowl, with a fork, mash the banana. Mix in peanut butter, maple syrup, then yogurt. With a small grater, zester or microplane, grate chocolate over the top and serve.

Calories: 270  Total Fat: 11.5 g  Saturated Fat: 3.5 g  Cholesterol: 10 mg  Sodium: 110 mg Carbohydrate: 27 g  Dietary Fiber: 3 g  Total Sugars: 18 g  Added Sugar: 6 g Protein: 16 g

 

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