Papaya-Berry Yogurt Parfaits
Ingredients
3 containers (5.3 ounces each) plain nonfat Greek yogurt
5 tablespoons honey
1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
1 piece fresh ginger (about 2 inches)
1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
1 package (6 ounces) fresh blackberries
1 package (6 ounces) fresh raspberries
1/4 cup chopped fresh mint, plus sprigs for garnish
1/2 cup granola
Preparation time - 20 minutes (serves 6)
1. In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp.
To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.
3. To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.
Banana-Yogurt Smoothie
Great source of protein, potassium, calcium, fiber, and omega-3s in a delicious morning shake.
Ingredients
2 teaspoons flaxseeds
1 medium banana (6 ounces)
1/2 cup low-fat plain yogurt
1 to 2 teaspoons honey
2/3 cup ice cubes
Preparation Time - approximately 5 minutes
1. Place the flaxseeds in a blender and puree for 30 seconds until they are coarsely ground.
2. Add the banana, yogurt, honey, and ice cubes and puree until smooth and thick. Serve immediately.
Strawberry-Banana Tofu Shake
Ingredients
1 package (10 ounces) frozen, unsweetened strawberries, thawed
1 cup plain soymilk
1 small ripe banana, peeled and sliced
1/4 cup honey
1 package (12 ounces) silken soft tofu, drained
2 tablespoons fresh lemon juice
Pinch of salt
Preparation
1. In a blender, puree berries until smooth. Remove, and rinse blender.
2. Combine the remaining ingredients in the blender.
3. Puree until smooth and thoroughly mixed, scraping down sides with rubber spatula as necessary.
4. Divide among glasses and spoon strawberry puree on one side of each glass. Serve immediately or store in the refrigerator. If refrigerating, whisk to recombine just before serving.
Cherry-Berry Tea Smoothies
Ingredients
3/4 cup water
2 Rooibos tea bags
6 ounces silken tofu
10 ounces (2 cups) frozen sweet cherries
6 ounces (1 cup) frozen grapes
3 ounces (1/2 cup) frozen blueberries
Preparation (serves 4)
1. Bring water to a simmer. Immediately remove from heat, and add tea bags. Let steep, uncovered, for 8 minutes. Discard tea bags. Refrigerate tea until cold, about 40 minutes.
2. Puree tea, tofu, and fruit in a blender until smooth, and serve cold.
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