Yogurt Parfait

A review of research published in Advances in Nutrition suggests a link between yogurt and a lower risk for type 2 diabetes (through a lower obesity risk). Another study suggests that regularly consuming low-fat yogurt, rather than skipping it altogether, may reduce the risk for type 2 diabetes by 28 percent.

Ingredients

• ¼ cup Greek yogurt, fat-free
• ¼ cup raspberries, strawberries, cranberries or blueberries, frozen
• 8 almonds (or equivalent in slivered almonds)

Directions

1. In a tall mason jar, layer Greek yogurt, berries and almonds.
2. Repeat twice to create three layers.
3. Add more layers using different berries to create an appetizing layered treat.

Cook's Note

Take a pass on the flavored varieties — which can be high in sugar — and instead choose plain Greek yogurt, which is higher in protein than regular yogurt. Then add your own good-for-you toppings like nuts, granola and fruit. For a grab-and-go breakfast, layer everything in a Mason jar.

Nutrition Facts

1 serving per recipe
Serving size: 8 oz
Calories 310 per serving