Piña Colada Yogurt Parfait

IMG_8598.jpgDesserts! Er…I mean yogurt for breakfast! Let’s be honest, I have been craving cakes, desserts, and ice cream like mad lately because of my new healthy habits. Since they are not a regular part of my diet, I cannot justify having ice cream for breakfast. But luckily, I CAN have this piña colada yogurt for breakfast and it is every bit as satisfying, rich, and creamy as ice cream is. The trick is using full fat yogurt. Oh-my-goodness! I feel like I have been lied to all my life by Yoplait and their low-fat or non-fat corn-syrup-laden grossness. I have now completely boycotted flavored yogurts and now I will never turn back. Flavored yogurts are often filled with way too much sugar and lots of unnatural ingredients that I cannot pronounce. And the amazing thing is-you can make your own fruit flavored yogurt for a fraction of the sugar and calories, and it will taste even MORE delicious than that pre-packaged crap we are tricked into purchasing. Here’s something that I learned through my cooking experiments with sweets- there is a point at which we reach a sweet spot of tasting sweetness in our food. After that point, even if you add more sugar, it does not necessarily increase your satisfaction or even pleasure with the sweetness. Instead, it becomes overly sweet and cloying. Unfortunately, many of us have had our taste buds trained by the food industry to crave overly sweet foods. But don’t take my word for it. Give it a try yourself and sweeten your own foods to your liking and see if you can taste the difference.

Another bone I want to pick with the dairy industry is: why do you keep making everything low-fat or fat-free? We know you just fill all that emptiness with sugar instead. I have discovered full fat plain yogurt and I am NEVER going back. My goodness, the rich delicious flavor and mouth-feel are incomparable to any fat-free yogurt I’ve ever had to eat. The great news is that this delicious base becomes the canvas on which you can paint using the full palette of natural seasonings and fruits available, from vanilla extract to brown sugar, honey, and fruit. The world is your oyster. So, it is through this re-awakening of my love of yogurt that has inspired this piña colada yogurt parfait. It can be your breakfast, but seriously it makes a mean dessert if you are trying to avoid ice cream. Hope you give it a try and enjoy this easy yet delicious recipe!

Cooking notes/tips:

If you are making this yogurt parfait ahead of time, make sure to omit the pineapple until you serve. I’ve noticed that the pineapple emits bitterness throughout the yogurt when it is soaked in it for too long.

Always choose fresh-squeezed lemon and lime juice when you can, especially if you do not plan to heat up/cook your dish. You can really tell the difference in terms of freshness of flavor. Bottled juices are probably fine for marinades since there are many other flavors and you will be cooking the flavor out, but nothing can replace the zesty bite of freshly squeezed citrus!

Ingredients
1 cup full fat yogurt
½ cup chopped pineapple (frozen or fresh)
1 tbsp honey or brown sugar
1 tbsp unsweetened shredded coconut
pinch of lime zest
juice of ¼ lime

Directions
Mix ingredients together and serve cold! It’s that easy!

Adjust honey and brown sugar to taste. Or omit for a healthier yogurt dish.

 

 

 

 

 

 

 

 

 

 

Yogurt & Berries

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Sometimes we just need to keep things simple. Looking at my former posts, I realize that I must seem like a carnivore. While I am definitely a meat and potatoes/rice kind of girl, I also work in a field where I preach a healthy lifestyle. So in the spirit of New Year’s resolutions and health goals, I thought I’d start with some lighter and healthier meals. I’ve been meal prepping for the past 3 years, and it has transformed my lifestyle and relationship with food. I’ve noticed that my waistline has gotten smaller and I’m happier and more comfortable in my own skin. Meal prepping makes healthy food easy, convenient, and fast. One of my favorite meals to prep ahead of time is yogurt and berries for breakfast. In this yogurt and berries breakfast, I often use frozen berries which are easy and delicious. Fruits that are frozen are often picked at the peak of ripeness and frozen immediately, often making them incredibly sweet and tasty. If berries are in season (AKA summer), then definitely use fresh blueberries, strawberries, and any other berries that you like. If you need just a touch of sweetness, try drizzling a bit of honey on top. This doubles as a delicious light dessert if you have a sweet tooth and want to stay away from ice cream.

I like to refrigerate this dish overnight because it allows the berries to thaw. When I get to work in the morning, I then mix the berries into the yogurt to create my lighter version of fruit on the bottom yogurt. One of my co-workers used to eat this everyday in the morning. Rather than adding sugar or honey, she would add a generous pinch of cinnamon for extra flavor. Eating it this way always reminds me of her.

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Servings : 1
Prep Time: 5 minutes
Cook Time: 0 minutes

Ingredients
1 cup non-fat plain Greek yogurt
(optional) 1/2 tsp vanilla extract
(optional) 1/2 tsp dark brown sugar
1/4 cup frozen berries
1 tsp honey

Directions
(Optional) Mix vanilla extract & brown sugar into yogurt

Place yogurt into a container and top with berries

Drizzle with honey

Refrigerate overnight and berries should be thawed and ready to eat in the morning

In the morning, mix berries into the yogurt and add additional honey as needed