Yogurt with Mangos & Cardamom
COOK 10 hours PER SERVING
Calories: 206
Saturated Fat: 3g Trans Fat: 0g Carbohydrates: 31g Fiber: 2g Sodium: 128mg Protein: 9g
This is a riff on the Indian yogurt-based mango lassi beverage. It can be served as a parfait or blended into a smoothie. If you do not have access to fresh mangos, you can purchase jarred mangos and use some of the syrup from the jar in place of the honey.
4 cups 2% milk
¼ cup plain yogurt with live cultures
2 mangos, cut into chunks
1 tablespoon honey
¼ teaspoon ground cardamom
1. Pour the milk into the slow cooker. Cover and cook on low for 2 hours.
2. Unplug the slow cooker and stir in the yogurt. Cover with the lid and wrap the outside of the slow cooker housing with a bath towel to help insulate it. Allow it to rest for 8 hours or overnight.
3. For a thick yogurt, strain the mixture in a medium bowl through a few layers of cheesecloth for 10 to 15 minutes. Discard the whey remaining in the cheesecloth or save it for making smoothies. 4. To serve, stir in the mango chunks, honey, and cardamom. Refrigerate leftovers.
VARIATION TIP To make a protein smoothie, add the cooked yogurt to a blender with the mango, honey, cardamom, a scoop of protein powder, and 2 cups of crushed ice. Blend until creamy.
Yogurt & Berry Parfait
HEART HEALTHY DIABETES FRIENDLY LOW CALORIE PREP 5 minutes
COOK 10 hours PER SERVING
Calories: 266
Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 44g Fiber: 4g Sodium: 183mg Protein: 11g
Be sure to start the yogurt in the afternoon or evening so that it can rest overnight. This recipe yields four servings, giving you breakfast for two on two separate mornings. Store the leftovers for the second breakfast in separate tightly sealed containers in the refrigerator.
4 cups 2% milk
¼ cup plain yogurt with live cultures
2 cups blueberries 1 cup low-fat, low-sugar granola
1. Pour the milk into the slow cooker. Cover and cook on low for 2 hours.
2. Unplug the slow cooker and stir in the yogurt. Put the lid on and wrap the slow cooker in a bath towel to help insulate it. Allow the yogurt to rest for 8 hours or overnight.
3. For a thick yogurt, strain the mixture into a medium bowl through a few layers of cheesecloth for 10 to 15 minutes. Discard the whey remaining in the cheesecloth or save it for making smoothies.
4. To serve, layer the strained yogurt with the berries and the granola.
VARIATION TIP For a dairy-free alternative, use almond or coconut milk. Omit the yogurt and purchase a starter culture designed for use with non-dairy milk, such as vegan yogurt starter culture, and follow the instructions on the package.
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