Plain yogurt is often prescribed as part of a healthy diet instead of fruit-on-the-bottom yogurt or other flavored yogurt. There is one catch -- it is bland and can indeed be very plain. Adding citrus or tropical fruit, whether fresh, frozen, or canned, as well as spices such as ginger powder or cinnamon powder, can jazz it up without compromising on its nutrition value.
This seemingly boring yogurt is no doubt the better dietary choice, as it contains 110 calories and no added sugar, compared to the 170 calories and 27 grams of sugar found in the flavored varieties per 6-ounce serving, according to Dr. Elaine Magee in her 2004 article, "Plain Yogurt Never Tasted so Good: 3 Ways to Spice up that Plain Yogurt," published on MedicineNet.com. Dr. Magee suggests using it in smoothies wherever ice-cream or frozen yogurt is normally used, or using it in savory dishes and dips instead of mayonnaise or sour cream. It can also be part of a light parfait, something that would normally mimic a decadent ice-cream sundae.
Ingredients & Preparation Tips
- Use low-fat or fat-free plain yogurt.
- Lean towards fresh tropical or citrus fruit; remove seeds if using oranges or any other seeded fruit.
- If canned fruit is used, make sure the syrup is low in sugar. Drain the syrup and keep aside. Frozen fruit is a better idea as long as it contains little or no added sugar.
- Ginger powder gives the yogurt a tangy taste; ginger is actually good for digestion. Cinnamon powder can be substituted.
- Layer the yogurt with the fruit and make a parfait to be served in tall glasses. Top with the ginger or cinnamon powder. Granola can also be used. Dr. Magee suggests using low-fat granola or a crunchy granola cereal, or even a crunchy high-fiber cereal, such as Grape-Nuts. Mint sprigs make a cool and crisp garnish if used.
Yogurt Parfait with Tropical Fruit and Ginger Powder
- 1 cup fat-free or low-fat plain yogurt
- 1/2 cup chopped oranges, mangoes, peaches, and pineapples/one or any combination of these, or frozen/canned fruit chunks with light syrup, any fruit, with the syrup drained
- 1/3 cup ginger or cinammon powder
- 1/3 teaspoon mint sprigs (optional)
- 1/4 teaspoon low-fat granola or crunchy high-fiber cereal, such as Grape-Nuts (optional)
Directions:
- Beat the yogurt until it is diluted.
- Add the fruit.
- Add the ginger or cinammon powder.
- Serve in alternating layers in tall glasses as a parfait, topped with mint sprigs and granola or cereal if using.
This healthy, no-cook, no-bake dessert kicks ice-cream cravings to the curb and yields 4 servings.
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