Yogurt snack ideas for a nutritious boost

Yogurt is full of awesome nutrients that make for a great snack! It has a perfect combination of carbohydrates and protein to keep you going between meals. It also has good bacteria and calcium to help you feel your best. Read more below to discover what makes yogurt from local dairy farms like Lenkaitis Holsteins so great, and fun ways to switch it up!

• PROTEIN: Protein is important for muscles, but it also helps keep you fuller longer. Yogurt can provide about 17 g of protein in one serving!
• CARBOHYDRATES: Your brain needs carbohydrates to function, and we often feel “hangry” when our blood sugar gets too low. The carbohydrates in yogurt combined with the protein will help stabilize blood sugar until your next meal.
• PROBIOTICS: Yogurt is a cultured food, which means it contains probiotics. Probiotics are the good bacteria that live in the gut and help maintain good gut functioning. Eating yogurt regularly will help keep you and the good bacteria happy!
• CALCIUM: This mineral is important for maintaining strong bones. Even as we grow older, our bones still need calcium to remain resistant to damage. A serving of yogurt can provide 15-20% of your daily calcium needs.

Three Healthy Yogurt-Based Snacks

Yogurt Bowl

Yogurt bowls are perfect for a balanced breakfast or a tasty mid-day snack. The following recipe provides an idea of how to create your own at home.

Ingredients:

• Yogurt of your choosing
• Bite-sized pieces of fruit (mango, pineapple, kiwi, pomegranate, cherries, strawberries, raspberries, blueberries, blackberries or any other seasonal fruit of your choosing)
• Nuts and seeds (walnuts, pecans, pumpkin seeds, chia seeds, etc.)
• Granola
• Additional toppings (cinnamon, chocolate chips, etc.)

Steps:

• Place one serving of yogurt in a small serving bowl.
• Top the yogurt with your favorite fruit, nuts, seeds, granola and additional toppings as you like.
• Serve right away.

Frozen Yogurt Bites

These treats are not only easy to make with just five ingredients, they’re also a tasty and nutritious snack that is great to make ahead and keep in the freezer.

Ingredients:

• 1 cup fruit of your choice, cut into small pieces (our favorites are strawberries, blueberries and raspberries)
• 2 tablespoons honey
• Pinch of salt
• 1 cup Greek yogurt
• 1 cup granola

Steps:

• Arrange 24 mini cupcake liners on a plate or baking sheet and set aside.
• Mash the fruit and honey together in a bowl using the back of a spoon or fork, until the fruit is smashed with small pieces remaining or to your desired consistency.
• Stir the Greek yogurt and salt into the honey and fruit mixture.
• Assemble the bites by sprinkling a little granola on the bottom of the mini cupcake liners, top with a spoonful of the yogurt mixture
• Place the frozen yogurt bites in the freezer to set for at least two hours before serving.
• Enjoy!

Tzatziki Sauce

This versatile Greek sauce can be used in a variety of ways, including as a dip for veggies and pita, drizzled on roasted veggies and chicken, or spread on sandwiches in place of mayonnaise.

Ingredients:

• 2 cups grated cucumber (about 1 large cucumber), grated using the large holes of a box grater
• 1½ cups plain Greek yogurt
• 2 tablespoons extra virgin olive oil
• 2 tablespoons chopped fresh mint and/or dill
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• ½ teaspoon salt

Steps:

• Lightly squeeze grated cucumber over the sink with your hands to remove excess liquid, and transfer to mixing bowl.
• Add all remaining ingredients to mixing bowl and stir to combine.
• Let rest for five minutes for flavors to meld, then taste mixture and add extra herbs, salt, and/or lemon juice to taste if necessary.
• Serve immediately or chill for later.

Isabelle Schexnayder, Emily Burns and Madeline Squier, Northern Illinois University Dietetic Interns