0
TKMSBWF4I8

How to Eat Fruits and Yogurt
to Get More Energy?

How to Eat Fruits and Yogurt to Get More Energy?

Seasonal fruits and yogurt make an awesome team together. They could be made into several forms and tastes as per one’s wish. Being high-energy foods, you may have them for breakfast or as a tasty snack in the evenings. We prefer them as parfaits, sorbet, and popsicles for their taste and ease of preparation- and here’s how you too could have these delights at home!

I just love desserts and I know how hard it is not to indulge in the sweetness of desserts every day. I prefer to add my love for fruits and yogurts to control my sugar cravings and to omit various kinds of preservatives that the packaged dessert options contain. The high-energy quotient that they have is another plus for me.

If you too have a sweet tooth, this blog post will serve you well.

I am also putting up the recipe of sorbet and fruit and yogurt popsicles to help you start your day with a lot of energy and sweetness. These delicacies don’t take too much time to make and you’d only need fruits, some sugar, some lime juice, and food coloring to make them. The key is to have fresh produce for the maximum benefit of taste and health.

Benefits of High-Energy Breakfast: Yogurt and Fruits

Yogurt and fruits do go along very well. They are high-energy foods that contain the goodness of calcium (of dairy products) and various minerals (of seasonal fruits). By consuming yogurt and seasonal fruits every day, you can achieve the following health benefits:

  • Controlled blood sugar and blood pressure

  • Reduced bad cholesterol (LDL) and higher good cholesterol (HDL)

  • Improved metabolism

  • Better digestion

  • Your infections and health issues in digestive organs may heal faster

  • Better immunity

  • Reduced chances of allergy and lactose intolerance

  • Choice of excellent pre- or post-workout foods

  • Better health benefits of skin, hair, and eyes

Nutrition table of Greek yogurt:

Please find the nutrition chart for Greek yogurt below:

Yogurt, Greek, plain (unsweetened), whole milk (daily value)

   
Nutritional value per 100 g (3.5 oz.)    
Energy 406 kJ (97 kcal)  
Carbohydrates 3.98 g  
Sugars 4.0 g  
Dietary fiber 0 g  
Fat 5.0 g  
Protein 9.0 g  
Vitamins Quantity %DV
Vitamin A equiv. 26 μg 0
beta-Carotene 22 μg  
lutein zeaxanthin    
Thiamine (B1) 0.023 mg 0.02
Riboflavin (B2) 0.278 mg 0.23
Niacin (B3) 0.208 mg 0.01
Pantothenic acid (B5) 0.331 mg 0.07
Vitamin B6 0.063 mg 0.05
Folate (B9) 5 μg 0.01
Vitamin B12 0.75 μg 0.31
Choline 15.1 mg 0.03
Vitamin C 0 mg 0

Minerals

Quantity 

%DV

Calcium 100 mg 0.1
Iron 0 mg 0
Magnesium 11 mg 0.03
Manganese 0.009 mg 0
Phosphorus 135 mg 0.19
Potassium 141 mg 0.03
Sodium 35 mg 0.02
Zinc 0.52 mg 0.05

Other constituents

Quantity

 
Selenium 9.7 µg  
Water 81.3 g  

The above values are taken from Wikipedia and are verified by USDA.

Recipe: How to make (Greek) Yogurt Parfait at home?

Simply put, a yogurt parfait is a dessert consisting of frozen fruits and yogurt. You may also top it with cherries, nuts, and dry fruits too if you’d like. A Greek Yogurt parfait is quite similar, except that it uses Greek yogurt instead of the regular one. The former is creamier and tastier than regular yogurt, and also has a higher probiotic value.

Recipe:

  • Take a bowl or a cup

  • Pour some thick and creamy yogurt (or Greek yogurt)

  • Cut some seasonal fruits into small fruits

  • Chop some nuts and cherries

  • Add some vanilla essence to the yogurt bowl in a layer

  • Add the seasonal fruits and nuts over it

  • Repeat in a layered form

  • Repeat in a layered form

  • Freeze for 30 minutes

  • Take it out

  • Add some honey (optional)

  • Serve chilled

We are mentioning the recipes of two delicacies called Guava Sorbet and Fruit and Yogurt Popsicles.

Bonus: 2 Delicious Yogurt Foods

1. Guava Sorbet

Ingredients

  • 2 cups ripe chopped guavas

  • 1/2 cup sugar

  • 1/2 tsp lime juice

  • a few drops of strawberry red fruit color

Method

  • Combine guavas, sugar, and 1 cup of water in a pan and bring to a boil.

  • Simmer for 10 to 15 minutes till the guavas have softened and the sugar syrup is of one string consistency.

  • Let it cool for some time and then blend.

  • Strain through a sieve and add the lemon juice and red food color so that the mixture is pink in color.

  • Mix well and let it cool.

  • Pour into a shallow container. Cover and freeze till it is firm.

  • Serve small scoops in long-stemmed ice-cream glasses.

Nutritional info

Serves 2

Nutritional value per serve:

  • Calories 250kcal,

  • Fat 1g,

  • Carbs 58g,

  • Protein 1.5g

2. Fruit & Yogurt Popsicles

These fruit and yogurt popsicles are my ticket to reaching out to that ‘Uber Cool Mother’ status. We all love to be offered a popsicle for breakfast and it usually doesn’t take me too much of a trouble to make this recipe any day.

The goodness of fresh fruits and the protein punch of yogurt are just about perfect. You can also note that the most important meal of the day couldn’t have been any easier or tastier.

It is rich in vitamin C and can offer you 20% of your daily intake of the vitamin. You may also have it for those special food cravings of yours that are indeed hard to satiate.

Ingredients

  • 2 cups fresh blueberries, raspberries, strawberries, and sliced bananas

  • 2 cups plain or vanilla yogurt

  • ¼ cup white sugar

  • 8 small paper cups

  • 8 Popsicle sticks

Method

Here’s how to use fruits and yogurts to get more energy!

  • Blend mixed blueberries, raspberries, strawberries, sliced bananas, yogurt, and sugar

  • Cover and blend until the fruits are chunky or smooth

  • Fill three-quarters of the paper cups with a fruit mixture

  • Cover the top of each cup with a strip of aluminum foil

  • Poke a popsicle stick through the center of the foil on each cup

  • Place the cups in the freezer for at least 5 hours

  • To serve, remove foil and peel off the paper cup

Nutritional Info

Serves 8

Nutritional value per serve:

  • Calories 81kcal,

  • Fat 1g,

  • Carbs 15g,

  • Protein 3.5g

Fruits and yogurts: The high-energy foods you can have every day

Fruits and yogurt come with several health benefits. Most fruits are a good source of vitamins, potassium, fiber, and antioxidants that together provide energy and also reduce several health risks. Having some Greek yogurt for breakfast could be an ideal way to have enough energy for the day.

A mix of the two is called yogurt parfait. It can provide you with an exceptional quantity of probiotics, high-quality protein and vitamins, important fatty acids, and a mixture of vitamins and minerals to boost your immunity. We thus recommend that you include these high-energy foods in your daily breakfast.

These were just some of the most delicious recipes that you could make for a healthy breakfast. There are more than 500 such delicious recipes in the all-new Mevo app. You can download this app for free, it is available both on Android and iOS.