I've been working with a nutritionist for several months now and she suggested that I incorporate more protein into my diet. I ditched my morning Rice Chex, which proved to be empty carbs that made me crash later, and switched to a yogurt parfait bowl. I love the different textures and flavors: the creaminess of the yogurt, the tartness of the fruit sauces and the sweet crunch from the granola. The protein from the yogurt keeps me full longer than cereal did. I wanted to switch from cereal to oatmeal but I just can't bring myself to eat that daily. My yogurt parfait bowl proved to be the best bet for me and I look forward to eating it every morning. I use Green Valley Organics Lactose Free Yogurt (Plain) but you can use whatever yogurt you like. I do suggest using a plain yogurt or plain Greek yogurt to avoid making this breakfast too high in sugar. The fruit sauce and granola add plenty of sweetness.
I sometimes use fresh fruit instead of sauce in this parfait. Mango, blackberries, fresh strawberries and kiwi have all worked beautifully. I've also used Whole Foods Coconut Almond Granola too and that works great with the more tropical fruits.
Raquel's Yogurt Parfait Bowl
6 oz of Green Valley Organics Lactose Free Yogurt (Plain)
2 spoonfuls of homemade strawberry sauce
2 spoonfuls of homemade peach sauce
1/4 cup of Whole Foods Vanilla-Almond Granola
Makes 1 serving, about 240 calories with 12 grams of Protein.
Homemade Strawberry or Peach Sauce
1 bag of frozen strawberries or peaches
3 tablespoons of water
1-2 tablespoons of sugar
1 teaspoon of vanilla (optional)
Add the frozen fruit, water and sugar to a pot. Add the vanilla if you are using it. I tend to not use vanilla because I like to taste the true flavor of the fruit.
Cover pot and turn up heat to medium. Stir occasionally. Bring sauce to a boil. Remove lid and bring heat down to low. Continue cooking for 10-15 minutes stirring occasionally. You can make the sauce as thick as you want. The longer you cook it, the more liquid will evaporate.
You can opt to make this without any sugar at all. I've gone from 3 tablespoons of sugar down to 1 and I find that my palate has grown accustomed to the natural tartness of the fruit.
The sauces will store in the fridge for up to two weeks. I make two batches of sauce every two weeks and provides me with 12-14 servings.
Posted by Raquel Stecher at 3/18/2014 08:00:00 AM