A Tempting Fruit yogurt Recipe

  • Prep Time
    20 min
  • Cook Time
    Nil
  • Serving
    1
  • View
    57

Single serving of this fruit yogurt provides 306 kCal and is loaded with vitamins and minerals. Summer is here and we all want to eat ice creams and Desserts, but as we all know ice creams and desserts in the market are high in calories. So today I am sharing with you a fruit yogurt recipe which you can make it at home and is the best alternative to desserts and ice – creams in the market and also high in proteins thus suited for breakfast. This Fruit yogurt is low in calories, healthy nutritious and filling, it is fruit yogurt. Very healthy and tasty. This recipe is best for summer seasons, it helps to make body cool. It may also help to prevents from sunstroke.

The best thing of this recipe is we don’t need to cook it. This is a zero – oil recipe and no sugar/no jaggery recipe. Those who are health conscious they can also add this recipe in their weight loss diet plan during breakfast time or as a snack also we can have it. This is a low calorie, high protein breakfast. If your children can eat seeds and seeded fruits. they will also love it.

To make this fruit yogurt will need only few ingredients such as curd,oats, dates, chia seeds. This makes it very healthy, nutritious, quick, and easy to prepare recipe. Before jumping on recipe first look on health benefits of fruit yogurt.

Health Benefits of Fruit yogurt

Helps in Weight loss

This fruit yogurt is low in calories as it provides only 306 kCal in a single serving. Despite that the nutrition table is full which means it is a very healthy and nutritious recipe and suitable for those who are looking to lose weight. Such people, if they want, can easily add this recipe in them veg diet plans without much reluctance.

Rich in Fiber

In this recipe will get 13.03 gm fiber, if we take enough fiber every day, it helps to prevent from constipation as well as helps in weight loss also. The fiber from this fruit yogurt may provide up to 50% of the daily requirements of fiber for a healthy woman and 33 % of daily fiber requirement of a healthy adult man.

Good for bone health

This recipe is rich in calcium, in single serving will get nearly 325.97 mg. RDA (recommended daily allowance) of calcium is 600 – 1200 mg every day.

Rich in protein

Fruit yogurt is rich in proteins, that helps to maintain the weight, improve immunity, as well as good for skin. Daily we need to take enough protein for normal body function, RDA of protein is around 0.8 to 1 gm protein/Kg bodyweight.

Helps to body cool

This recipe is best for summer seasons, as it helps to cool down the body and may prevent from sunstroke during summer seasons.

Rich in Probiotics

Curd or yogurt is not only good source of protein and calcium but also rich in probiotics. Probiotics are good for digestion and helps to improve the gut health.

Oil free and sugar free recipe

This is a complete oil free recipe, I didn’t add single drop of oil, best for those who are looking for weight loss. As well as it is sugar free recipe, I didn’t added sugar and jaggery instead of it I added dates. Dates contain natural sweetener, loaded with fiber.

Note – Dates are high in carbs also, so we can have dates but in moderation only.

Best time to take fruit yogurt – Breakfast

For More healthy recipes

Ingredients

Ingredients of fruit yogurt

Nutrition

Nutrition in Fruit Yogurt

  • Daily Value*
  • Calories - 306.33 kCal, which is 15.32 % of the daily value for RDA of 2000 kCal,
  • Protein - 10.24 gm, that is 13.65 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 37.59 gm, around 13.67 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 12.28 gm, approximately 18.42 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 13.03 gm, nearly 34.29 % of the daily value for RDA of 38 gm,
  • Vitamin A - 68.78 mcg, roughly 7.64 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.13 mg, almost 10.83 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.35 mg, which is 26.92 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.5 mg, that is 3.13 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.21 mg, around 16.15 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 47.42 mcg, approximately 11.86 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0.26 mcg, nearly 10.83 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 26.77 mg, roughly 66.93 % of the daily value for RDA of 40 mg,
  • Vitamin D - 33.35 mcg, almost 667.00 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 0.26 mg, which is 17.33 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 9.85 mcg, that is 8.21 % of the daily value for RDA of 120 mcg,
  • Calcium - 325.97 mg, around 32.60 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 265.52 mg, approximately 37.93 % of the daily value for RDA of 700 mg,
  • Iron - 1.82 mg, nearly 22.75 % of the daily value for RDA of 8 mg,
  • Magnesium - 21.91 mg, roughly 5.48 % of the daily value for RDA of 400 mg,
  • Copper - 120 mcg, almost 13.33 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.13 mg, which is 5.65 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.24 mg, around 2.18 % of the daily value for RDA of 11 mg,
  • Chromium - 0.01 mcg, approximately 0.03 % of the daily value for RDA of 35 mcg,
  • Selenium - 0.56 mcg, nearly 1.02 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 1.31 gm, roughly 13.10 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 1.66 mcg, almost 5.53 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 15.56 gm, which is 25.93 % of the daily value for RDA of 60 gm,
  • Cholesterol - 30 mg, that is 120.00 % of the daily value for RDA of 25 mg,
  • Potassium - 341.8 mg, around 7.27 % of the daily value for RDA of 4700 mg,
  • Sodium - 105.25 mg, approximately 7.02 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 125.6 mg, nearly 20.93 % of the daily value for RDA of 600 mg,
  • Omega 6 - 244.75 mg, roughly 40.79 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age and physical activities. Readers to check, confirm or consider the nutritional values to their own satisfaction.

Frequently asked questions

There has been a lot of confusion about the question, “Are fruit yogurt healthy?”. If you are careful about the selection of fruits and other ingredients you choose while making a fruit yogurt at home, you are definitely going to get a healthy fruit yogurt. However, there are many products in the market today that claim to be healthy but most of them do not live up to their claims. One of the biggest clues as to whether or not a product is healthy is to check for the ingredients list before you add them in your shopping cart. The problem with this is that not all fruit will provide the same nutritional benefits, and in some cases, fruit yogurt may actually contain added sugar, which does not contribute to good health.

Some people believe that all fruits should be included in the diet, but there are several factors that you should consider before making such a decision. First of all, if you drink (fruit juice) the product that you purchase, then it is not necessarily healthy since you are only getting half of the nutrients that are in real fruit. It is not likely that the product is producing a healthy effect on the body either. For instance, the fiber may not be high enough in many fruit yogurts to make any difference, and you may also find that the flavour of the product is less than appealing if you have to give up sweeteners.

If you want to get the most health benefits from your fruit yogurt, make sure you make it at home like above and add variety of real fruits, seeds and other nutritional ingredients. This also means no added sugar, no high fructose corn syrup, and no fat. Many fruit yogurts will also contain fruit extracts, but these can be unhealthy depending on what is in them. For example, dried fruit may not have the fiber to provide benefits to the colon like other types of fruit. Making fresh fruit yogurt at home is the good way to make sure it is healthy.

Can fruit yogurt help you lose weight? The mere mention of this term may send you running to the refrigerator to grab a pack of yogurt and then running back again to check the answer. You’re probably already familiar with the fact that yogurt is loaded with calcium, which is essential for strong bones and teeth, as well as healthy skin and hair. It also has a high concentration of carbohydrates, which provide energy for your body and make up for about 4% of your daily calories. And don’t think that just eating yogurt will do the trick; although you can certainly eat plenty of yogurt, if you want to burn calories fast and reduce your waistline, you need to consider what else are the ingredients of your yogurt.

Yes, eating yogurt is certainly a good thing, but not for weight loss by any means. If you want to reduce your weight and live a healthy lifestyle, then you need to add exercise into your routine. Although the added benefit of having more energy is a good thing, and can make you feel great, exercise should be combined with healthy eating, such as eating fruits, vegetables, whole grains, and drinking water. This combination will give you the maximum benefits and will allow you to reach your weight loss goals faster.

If you are looking for a weight loss diet, then make sure that you stay away from fruit – based products at all costs. The reason why is that they are very high in sugar. Most people have a sweet tooth and the yummy taste of fruit is hard for them to resist. But the problem comes when these sugary sweet treats are taken on an extended period of time, and when it comes to fat burning, these unhealthy foods turn into fat instead of burning off your calories as you work out and lose weight. Instead of an everyday diet consisting of ice creams, pastries, and other sugary products, make your weight loss diet la weight loss diet consisting of raw fruits, vegetables, and raw nuts. You will feel better, have more energy, and be able to reach your weight loss goals much quicker than if you eat those same items on a daily basis.

    Cooking method

    How to make fruit yogurt

    Step 1

    Take a Sapota, wash, peel, deseed and chop it finely. Variation - If you don’t have sapota you can take 100 gm banana or 100 gm mango. These pulpy fruits give a thick base to the fruit yogurt and these are also sweet in taste, so we don’t need to add any sugar on the top of it. As we know fruits contain natural sweetener in the form of fructose, that is much beneficial than table sugar.

    Step 2

    Add it in the mixer grinder, add little water and make a fine paste of it.

    Step 3

    Take a bowl, add fine paste of sapota, add 1 tsp chia seeds.

    Step 4

    Add 2 spoons oats and 200 g curd.

    Step 5

    Mix well keep it aside for 15 min.

    Step 6

    In this Mixture I added chia seeds, chia seeds are loaded with fiber, it contain essential fatty acids, that is very beneficial for our health, it helps to prevent from constipation, good for skin, nail and hair and overall body. Variation - If you don’t have chia seeds you can add basil seeds (sabja seeds) or flax seeds, watermelon seeds, sesame seeds. As per your choice. Chia seeds absorb nearly 5-10 time more water, so it’s always better to soak it minimum 15 min before making the fruit yogurt.

    Step 7

    After 15 min, mix well.

    Step 8

    Transfer to a serving bowl or glass, add 2 to 3 spoon of pomegranate seeds, chopped dates and pumpkin seeds. Pomegranate seeds gives a crunchy taste to fruit yogurt, instead of pomegranate you can add any fruit like, grapes (in moderation) or strawberry as per your choice. To make this fruit yogurt little sweet I added dates it is optional if you don’t want to add dates you can skip it.

    Step 9

    Our healthy high protein breakfast is ready to serve. you can have it as breakfast or you can have it as snacks, during midmorning or evening time.

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