Desserts are an important part of our full-course meals. However, since most of our desserts are generally high in calories and not considered healthy, we skip their inclusion in all our 3-course meals.
But, not every dessert is unhealthy, provided that you know which ingredients you should add. In fact, just replacing the unhealthy ingredients with healthier alternatives can change the nutritive value of your favorite desserts.
Let’s explore a similar dessert recipe called the fruity yogurt. It will not just be a delightful delicacy for your taste buds but will also boost your health and nutrient levels. The reason? Because it is a mixture of curd and some fresh fruits.
What you need (For 1 glass):
– Orange: 50 gm (half small katori)
– Apple: 100 gm (1 small katori)
– Pomegranate: 100 gm (1 small katori)
– Papaya: 50 gm (half small katori)
– Wheat flakes: 30 gm
– Curd: 200 gm
– Sugar substitute: 1-2 tsp. You can use sugar too. Just make sure the amount is healthy: 1-2 tsp).
– Vanilla essence: 1-2 drop
Expert fruity tip
Many people may want to add mangoes or watermelons to the yogurt. But, these two fruits don’t go together. However, you can take them separately by:
– Either combining 50 gm (half a katori) diced mangoes with 100 gm (1 katori) pomegranate or maybe berries.
– Or adding 50gm (half a katori) watermelon to 100 gm (1 katori) Kiwi/apple/berries.
Consult our team of expert dieticians to get personalized diet plans as per your needs.
How to prepare:
1. Mix low-fat curd, sugar substitute and vanilla essence.
2. Peel, de-seed and dice fruits. Pour 2 tbsp of sweetened curd in each serving glass.
3. Add some of the mixed fruit over the curd.
4. Pour 2 tbsps of sweetened curd over the fruits.
5. Top your fruity yogurt with wheat flakes and serve immediately.
Nutrition Facts:
1 glass of fruity yogurt contains
– Energy: 200 cal (+10 cals if used sugar)
– Protein: 5 gm
– Carbohydrates: 30 gm (+2.5 gm carb if used sugar)
– Fat: 0 gm
– Fiber: 5 gm
What makes fruity yogurt a healthy choice?
It has been identified that the daily intake of fruits and yogurt can have potential health benefits[1].
– Fruits are high in water content, low in calories and an excellent source of antioxidants. They’re rich in prebiotic fiber which helps the nourishment of the good bacteria present in your digestive system. Fruits are mainly abundant in insoluble fiber which improves the functioning of the digestive system and prevents gastrointestinal disease, cardiovascular diseases and certain cancers[1].
– Curd acts as a probiotic (good bacteria that improve digestion). It is a nutrient-dense food and an excellent source of calcium, magnesium, Vitamin B-12 and Vitamin B-2. It also provides high-quality fats and proteins. Being rich in these makes curd a superfood which must be included in our diets[1][2].
– Combined consumption of curd and fruits has been proved to have the potential to provide probiotics, prebiotics, high-quality proteins, essential fatty acids, and a mixture of vitamins and minerals[1]. It is also known that while consumption of curd helps maintain a healthy weight, consuming fruits can reduce the risk of cardiovascular diseases[1].
None of us are unaware of the benefits of eating healthy, but there’s something magnetic about junk food that attracts us towards it. Well, perhaps this is because we never explored the savoriness of healthy food.
Let’s correct this flaw as soon as possible by preparing fruity yogurt and plunging into the taste of health.
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
Recommended Reads:
5 Superhealthy Summer Drinks You Can Make At Home
Healthy Recipes: Healthy and Cool Summer Drink, Minty Cucumber Cooler Drink
References:
1. Melissa Anne Fernandez and André Marette. Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Adv Nutr. 2017 Jan; 8(1): 155S–164S. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/
2. N. V. Joshi. The Indian Curds or ‘Dahi’ as a Source of Vitamin B Complex and Growth Factors. Ind Med Gaz. 1949 Nov; 84(11): 529–530. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5189605/?page=2