A carton of yogurt is a nutritious way to increase your intake of nutrients such as calcium and protein. If you are looking for healthy ways to boost your protein intake, low-fat yogurt can be used to prepare many tasty snacks. A half-cup of plain low-fat yogurt contains just 71 calories and 1.75 g of fat, but it also supplies you with almost 6 g of protein. Eat a carton plain or use it to prepare protein-rich recipes that you can add to your snack menu.
Yogurt Black Bean Dip
Combining plain yogurt with canned beans will increase your intake of protein and will also add fiber and iron to your snack. In a blender or food processor, place 1/2-cup plain low-fat yogurt, 1 can low-salt black beans and a sprinkle of black pepper and garlic powder. Add a can of roasted green chiles for some spice, if desired. Blend until smooth and serve with baked tortilla chips or fresh vegetables such as carrots, celery and grape tomatoes, which will add fiber and vitamin A.
Fruity Frozen Yogurt Pops
On a hot day, a frozen yogurt pop is a refreshing treat, and made with fruit it will add potassium and vitamin C to the protein you get from the yogurt. In a blender, place 1 cup low-fat plain or low-sugar vanilla yogurt. Add 1 cup fresh blueberries, strawberries or raspberries, or a combination of the three. Blend until smooth. Spoon into molds and freeze until solid, about three to four hours. For a different taste, try kiwi, mango or banana in place of the berries.
Fruit Kabobs with Honey Yogurt Dip
Fruit pairs well with the creamy texture and slightly sweet taste of plain yogurt. Adding honey will satisfy a sweet tooth, and the fruit will add fiber and vitamin C to the protein from the yogurt. Cut several types of fruit, such as apples, oranges, bananas, berries and melon, into large chunks and thread on skewers. If using wooden skewers, soak them for 30 minutes in a bowl of water before putting fruit on them. In a bowl, combine 1/2-cup plain low-fat yogurt with 1 tbsp. of honey. Stir to combine and serve as a dipper for the fruit kabobs.
Yogurt with Mixed Nuts
Nuts are another nutritious source of protein that will also increase the fiber, magnesium and vitamin E content of your snack. Chop your favorite varieties of nuts, such as walnuts, pecans and almonds, and set aside. In a serving bowl, place 1/2-cup of plain low-fat yogurt, or a low-sugar flavored yogurt. Top with chopped nuts. For some added vitamins and minerals, stir some frozen berries or 100 percent fruit juice into the yogurt before adding the nuts.
References
- USDA Nutrient Database: Nutrient Data Laboratory
- Yogurt: More Than 70 Delicious & Healthy Recipes"; Sarina Jacobson, Danya Weiner; 2006
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