Chapter 7: Balanced Breakfasts
T Spicy Pumpkin Yogurt
Love pumpkin? You should; it’s an excellent source of beta carotene, a heart protective
antioxidant. Get the taste of pumpkin while you start your day with a super fast and
easy breakfast (see the color section for a photo if this yummy dish). You can mix this
up the night before and stick it in the refrigerator for a grab-and-go breakfast.Stage: Smooth foods
Preparation time: 5 minutesYield: 2 servings (^3 ⁄ 4 cup each)1 cup light vanilla yogurt(^1) ⁄ 2 cup canned pumpkin
(^1) ⁄ 4 teaspoon cinnamon
(^1) ⁄ 8 teaspoon allspice
(^1) ⁄ 8 teaspoon ground ginger
(^1) ⁄ 8 teaspoon nutmeg
Sugar substitute to taste
1 teaspoon vanilla extract
(^1) ⁄ 2 teaspoon liquid butter extract
Combine all ingredients. Chill until ready to serve.
Vary It! You can substitute the light yogurt with plain nonfat yogurt or nonfat Greek yogurt.
Per serving: Calories 90 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 70mg; Carbohydrate 16g
(Dietary Fiber 3g); Protein 5g; Sugar 10g.
Yogurt is a good choice for breakfast because it’s fast and easy to punch up
with added flavors. Even most people with lactose intolerance can eat yogurt
without discomfort. Be sure to look at the labels and buy nonfat yogurt or light
yogurt. Light yogurt is usually fat free and has less sugar because artificial
sweetener is added. Of course, nonfat yogurt is also fat free, but it has added
sugar. The nutrition facts tell you how many grams of sugar are in a serving.
Lactose, or milk sugar, is naturally occurring and doesn’t cause problems with
dumping syndrome; it’s added sugars that are a problem. To see if the yogurt
has added sugar, see if sugar or fructose appears in the list of ingredients.