Greek Yogurt
Create tasty, low-cal snacks with this super food
by Elizabeth M. Ward, M.S., R.D.
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With 12 grams of protein and a measly 130 calories per serving, low-fat Greek yogurt is one of the best things you can put in your body. And you don't have to eat it straight to maintain your diet: It's great with fresh fruit, as a substitute for sour cream, or in any of these quick, easy mini meals.
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Frozen Sorbet
Blend fresh or frozen peach slices and a bit of sweetener until the peaches are finely chopped. Add 1/2 cup of yogurt, a dash of OJ, and 1/2 teaspoon vanilla extract. Mix until blended. Scoop into 1-cup serving dishes and freeze.
Bonus: Leaner than ice cream with twice your daily allotment of vitamin C, each serving also supplies a healthy shot of potassium and fiber. |
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Spinach Dip
Mix 2 cups yogurt, 1/2 cup fat-free mayonnaise, 1 teaspoon salt, and 10 ounces of frozen chopped spinach (thawed and well drained). For extra crunch, add an 8-ounce can of water chestnuts (drained and chopped).
Bonus: It has less fat and calories than premade dip, plus loads of carotenoids for healthy eyes and vitamin K for strong bones. |
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Instant Parfait
Mix a bit of sweetener into a cup of yogurt. Then, in a tall glass, layer yogurt with your favorite whole-grain cereal and banana slices.
Bonus: Whole grains help to keep you feeling full and supply ample B vitamins to keep you energized. |
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Smoothie
Mix a cup of fresh or frozen blueberries with 1/2 cup of OJ, 1/2 cup of yogurt, and some ice, and blend until frothy.
Bonus: The drink has fewer calories than a milk shake and is packed with fiber, potassium, and vitamins to help ease postworkout muscle soreness. |
Related articles:
Three Healthy Dips
Surprise Muscle Foods
Fresh Mediterranean Lentil Salad
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