Boost the nutritional value of your favorite snacks at home with a smart substitution that helps you prioritize heart health: low-fat or nonfat Greek yogurt.
By using Greek yogurt in place of full-fat sour cream and other dairy products, you can make nutrition-conscious decisions all year long in recipes like Fruity Oatmeal Yogurt Parfaits. This better-for-you parfait, part of the American Heart Association’s Healthy for Good Eat Smart initiative, nationally supported by Danone, provides a protein-packed breakfast to start those hectic mornings.
A single serving of Greek yogurt typically provides 10 or more grams of protein and roughly 13% of the daily recommended value of calcium. In fact, according to the American Heart Association, a balanced diet that includes regular consumption of unsweetened, nonfat, plain yogurt for individuals with hypertension may help improve blood pressure outcomes. A diet involving smart swaps like these may contribute to heart health by providing essential nutrients and supporting healthy blood pressure levels.
Discover easy, flavor-packed ways to make your favorite recipes healthier for your heart at heart.org/eatsmart.
Fruity Oatmeal Yogurt Parfaits
Servings: 4 (1 parfait per serving)
2 cups fresh or frozen sliced, hulled strawberries, thawed and patted dry if frozen
2 cups fresh or frozen blueberries, halved blackberries or both, thawed and patted dry if frozen
1 tablespoon, plus 1 teaspoon, honey
2 teaspoons ground cinnamon
2 cups water
1 cup uncooked rolled oats
2 cups nonfat plain Greek yogurt
In medium bowl, gently stir strawberries, blueberries, honey and cinnamon.
In medium saucepan over medium-high heat, bring water and oats to boil. Boil 5 minutes, stirring occasionally.
In each parfait glass, layer 1/4 cup oatmeal, 1/4 cup fruit mixture, 1/4 cup yogurt and 1/4 cup fruit mixture. Repeat layers.
Nutritional information per serving: 238 calories; 2 g total fat; 6 mg cholesterol; 47 mg sodium; 42 mg carbohydrates; 6 g fiber; 21 g total sugars; 16 g protein.
Recipe courtesy of the American Heart Association
Frozen Yogurt Bark
Servings: 8
1 1/2 cups low-fat, no-sugar-added vanilla Greek yogurt
2 tablespoons honey or pure maple syrup
2 tablespoons chopped unsalted almonds
1/2 cup finely chopped mango
1/2 cup blueberries
1/4 cup blackberries or raspberries, chopped if large
In medium bowl, whisk yogurt and honey until combined.
Line 13-by-9-by-2-inch baking dish with parchment paper. Using spatula or knife, spread yogurt mixture over paper as thinly
as possible.
Sprinkle almonds over yogurt mixture.
Using fingertips, gently press almonds into yogurt mixture.
Sprinkle with mango, blueberries and raspberries. Using fingertips, gently press fruit into yogurt mixture.
Cover dish with plastic wrap or aluminum foil.
Freeze overnight.
For serving, remove baking dish from freezer. Gently lift parchment paper from dish and transfer to cutting board. Using hands, break bark into pieces or hit lightly on surface of cutting board. Serve immediately as bark begins to melt 15 minutes after removing from freezer.
Nutritional information per serving: 70 calories; 2 g total fat; 3 mg cholesterol; 15 mg sodium; 10 g carbohydrates; 1 g fiber; 9 g total sugars; 4 g protein.
Recipe courtesy of the American Heart Association
