Summer's Slim Recipes: Greek Yogurt Parfaits

I've decided it's high time I deliver on promises I've so far failed to keep regarding posting some of my dieting tips and tricks. So, hitting the label "Recipes" will now lead to a few of my favorite low fat, low salt, high protein and high fiber meals and snacks.  All these factors ensure maximal satiation while minimizing caloric intake. Enjoy!

Greek Yogurt Parfaits

There are many combinations of ingredients to dress-up these low-fat high-protein treats, making them perfect for dessert or breakfast!

Note: All 'drop' amounts are to taste. Also, I use liquid stevia sweetener to keep it natural, but a half- to one packet of any sweetener will do the trick. Lastly, the calories will vary depending on which brands and portions listed are used.

Lemon Blueberry [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Blueberries (I give them a quick squeeze to release the juices into the yogurt)
5-10 Drops Liquid Stevia Sweetener
Fresh Lemon Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Lemon Extract, or one packet of Pure Lemon

Orange Mango [85-95 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Mango, Diced
5-10 Drops Liquid Stevia Sweetener
Fresh Orange Zest and a Couple of drops of Juice (Preferred), or 2-3 drops of Pure Orange Extract
-Also works great with Strawberries (1/4 cup is only 15 cals!)

Pumpkin Spice [75-85 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
2 Tbsp Pure Pumpkin Puree
1/4 Tsp Pumpkin Pie Spice Mix
[Easy to make yourself by combining Cinnamon:Ginger:Nutmeg:Clove in a 4:2:1:1 ratio]
5-10 Drops Liquid Stevia Sweetener
3-5 Drops Pure Vanilla Extract

- Add raisins (~40 cals) for a burst of extra sweetness and texture, and/or add 1 tbsp of PB2 powder (~25 cals) for some peanut buttery goodness!

Cordial Cherry [80-90 Cals; Chocolate Version 115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/4 Cup Fresh Red Cherries, Sliced or Diced
5-10 Drops of Liquid Stevia Sweetener
3-5 Drops Pure Almond Extract
- With or without cocoa powder and/or chocolate chips depending on sweet tooth urges.

Mint Chocolate [95-120 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1 Tbsp Special Dark Cocoa Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
2-4 Drops Pure Peppermint Extract

Chocolate Banana Peanut Butter [115-140 Cals]
1/2 Cup Non-Fat Plain Greek Yogurt
1/2 Tbsp Special Dark Cocoa Powder
1 Tbsp PB2 Peanut Butter Powder
10-15 Chocolate Chips
5-10 Drops Liquid Stevia Sweetener
5-10 Drops Banana Extract

Notice a pattern? Simply combine preferred fruits and flavors, via extracts, to create a healthy snack! Eat them as stand-alone treats or use as part of a meal by adding granola, toast or any other preferred carb such as 100 calorie packs of cookies, etc. I typically pair these parfaits with some apple slices tossed in either cocoa powder or my pumpkin spice blend, plus a couple of drops of vanilla extract.  The extract acts as a natural preservative and will keep the apples from browning, so you can make them in advance for a perfect snack on the go! Also, from personal experience I can vouch that these parfaits keep well in the fridge for up to 2 weeks; the apples will keep for up to 3 days. Best of all, one large tub of greek yogurt ($4.00-$6.00 depending on the preferred brand) makes 8 yummy servings!