Breakfasts with Benefits
12
Greek Yogurt Parfaits
HANDS-ON 5 M I N.
TOTAL 25 M I N.
PLUS OVERNIGHT SOAKINGThese parfaits make a nutritious
and delicious breakfast or dessert.
Grano, which means “grain” in Italian,
are the polished whole berries from
durum semolina wheat. Look for
them in health-food stores or Italian
markets. If you can’t find grano, try
wheat berries, barley, or brown rice
instead.1 cup uncooked grano
12 cups water, divided(^1) ⁄ 4 cup orange blossom honey
(^1) ⁄ 4 teaspoon kosher salt
4 cups plain 2% Greek-style yogurt
2 cups fresh berries (such as
blackberries, blueberries, or
sliced strawberries)
2 Tbsp. honey (optional)
- Soak grano in 6 cups water overnight.
Drain. Place in a medium saucepan with
remaining 6 cups water over medium-
high; bring to a boil. Reduce heat, and
simmer 20 minutes or until grano is
just tender. Drain well. Stir in honey and
salt. Cool to room temperature. - Spoon^1 ⁄ 4 cup yogurt into each
of 8 parfait glasses. Top yogurt
with 3 tablespoons grano and 2
tablespoons berries. Repeat layers
with the remaining ingredients.
Drizzle each parfait with about 1
teaspoon honey, if desired.
SERVES 8 (serving size: 1 parfait); CALORIES
228; FAT 3g (sat 2g, unsat 0g); PROTEIN 14g;
CARB 39g; FIBER 5g; SUGARS 18g (added
sugars 9g); SODIUM 106mg; CALC 13% DV;
POTASSIUM 2% DV
Pretty in Pink SmoothieHANDS-ON 5 M I N.
TOTAL 5 MIN.Watermelon is a refreshing smoothie
base. If you don’t have fresh basil on
hand, try fresh mint instead.1 cup fresh seeded, cubed
watermelon(^1) ⁄ 2 cup halved fresh strawberries
1 Tbsp. snipped fresh basil
(^1) ⁄ 2 to 1 cup ice cubes
Place watermelon and strawberries
in a blender; process until smooth.
Add basil; process until combined.
Add ice cubes; process until smooth.
Serve immediately.
SERVES 1 (serving size: about 1^1 ⁄ 4 cups);
CALORIES 71; FAT 0g (sat 0g, unsat 0g);
PROTEIN 2g; CARB 17g; FIBER 2g; SUGARS 13g
(added sugars 0g); SODIUM 2mg; CALC 2% DV;
POTASSIUM 6% DV
Apricot-Strawberry
Smoothie
HANDS-ON 5 M I N.
TOTAL 5 MIN.
Just three ingredients create a
nondairy smoothie that provides 30%
of your daily calcium.
1 cup frozen strawberries
(^3) ⁄ 4 cup unsweetened almond or
cashew milk
2 fresh apricots, pitted and sliced
Place all ingredients in a blender;
process until smooth. Serve
immediately.
SERVES 1 (serving size: about 2 cups); CALORIES
115; FAT 3g (sat 0g, unsat 2g); PROTEIN 3g;
CARB 23g; FIBER 5g; SUGARS 13g (added
sugars 0g); SODIUM 143mg; CALC 30% DV;
POTASSIUM 10% DV