• 13Aug

    by Fatema Bandukwala, an Atlanta resident who has volunteered with Open Hand & Good Measure Meals.  She is in the process of applying to a dietetic internship to become a Registered Dietitian.

    One staple I keep in the fridge is yogurt.  Plain, nonfat Chobani Greek Yogurt, Trader Joe’s nonfat Greek Yogurt, and a couple flavored yogurts as a treat are my favorites; however, there are many other yogurt options to choose from in the dairy aisle.

    A go to breakfast meal I cannot go more than a day or two without is a yogurt parfait. I often wake up craving a bowl of plain yogurt, fruits and honey. The options and combinations for preparing this breakfast are numerous, nutritious and easy to prepare.

    Good Measure Meals offers a delicious blueberry yogurt parfait on the breakfast menu, but what if you only purchase 5 days per week or a dinner only plan and want to give it a shot at home?

    Start with Greek yogurt for the consistency and more protein. A 6-ounce serving contains 100 calories, no fat, 18 grams of protein, calcium and only 7 grams of sugar. Flavored yogurts tend to have more added sugar in comparison to the plain, so opt for the plain yogurt and sweeten it yourself with fruit or honey.

    I choose a yogurt parfait over other breakfast options due to its versatility.

    • · Want to sweeten or spice up plain yogurt?
    • · Drizzle a teaspoon of honey atop the yogurt and add a banana.
    • · Sprinkle on some cinnamon, and dry fruit such as raisins, cranberries, or dates.
    • · Strawberries, blueberries, blackberries and raspberries which can often taste tart, go well in yogurt.
    • · If you prefer a crunchy bite, add a small portion of granola, kashi cereal or nuts such as almonds or walnuts.

    Breakfast Parfait Recommendation:

    4-6 oz of Plain Greek Yogurt

    ½ large banana, sliced.

    3-4 strawberries, sliced or halved

    A handful of blueberries or raspberries

    ¼ cup granola OR chopped nuts

    A drizzle of honey

    Combine ingredients in a bowl or cup, grab a spoon and enjoy this healthy breakfast!

    Nutritional Information: 250 -300 calories (depending on nut or granola usage). Protein and fiber from the yogurt and fruits should keep you satisfied and full until lunch!