yogurt oatmeal parfait swap

Boost the nutritional value of your favorite snacks at home with a smart substitutionthat helps you prioritize heart health: low-fat or nonfat Greek yogurt.

By using Greek yogurt in place of full-fat sour cream and other dairy products, you can make nutrition-conscious decisions all year long in recipes like the one below. 

A single serving of Greek yogurt typically provides 10 or more grams of protein and roughly 13% of the daily recommended value of calcium. In fact, according to the American Heart Association, a balanced diet that includes regular consumption of unsweetened, nonfat, plain yogurt for individuals with hypertension may help improve blood pressure outcomes. A diet involving smart swaps like these may contribute to heart health by providing essential nutrients and supporting healthy blood pressure levels.

Fruity Oatmeal Yogurt Parfaits
Recipe courtesy of the American Heart Association
Servings: 4 (1 parfait per serving)

INGREDIENTS:

• 2 cups fresh or frozen sliced, hulled strawberries, thawed and patted dry if frozen
• 2 cups fresh or frozen blueberries, halved blackberries or both, thawed and patted dry if frozen
• 1 tablespoon, plus 1 teaspoon, honey
• 2 teaspoons ground cinnamon
• 2 cups water
• 1 cup uncooked rolled oats
• 2 cups nonfat plain Greek yogurt

DIRECTIONS:

1. In medium bowl, gently stir strawberries, blueberries, honey and cinnamon.
2. In medium saucepan over medium-high heat, bring water and oats to boil. Boil 5 minutes, stirring occasionally.
3. In each parfait glass, layer 1/4 cup oatmeal, 1/4 cup fruit mixture, 1/4 cup yogurt and 1/4 cup fruit mixture. Repeat layers.

Nutritional information per serving: 238 calories; 2 g total fat; 6 mg cholesterol; 47 mg sodium; 42 mg carbohydrates; 6 g fiber; 21 g total sugars; 16 g protein.