Welcome to Valley’s newest column, A Dash of Healthy! Columnists Carolyn and Corinne are two girls on a mission to reinvent what it means to be healthy in college, one meal at a time. We’re here to guide you through the kitchen, from the aisles of your grocery store to the finished plate. Catch us every week for a new healthy recipe, along with our favorite tips, tricks and advice for eating well on a college budget.
Yogurt parfaits in cafés always seem so cute and sweet; you think, “It’s just yogurt and granola and fruit. It HAS to be good for me!” Until you take a look at the nutrition label. 30 grams of sugar and 450 calories?! Hardly a healthy start to your day. But, don’t worry, we’re here to show you how to make a yogurt parfait that won’t do you dirty.
Love Me Some Greek
When you’re talking about yogurt, you should always go greek. Greek yogurt has a crazy amount of protein (usually over 20 grams per serving!), which keeps you full for hours. Also, it’s filled with healthy bacteria to keep your digestive system happy. When considering flavors, it’s best to go with plain 0% for a parfait. You’re already adding sugar from the granola, and the fruit preservatives included in fruit yogurts often have as much sugar as a candy bar—so watch out for that in the future. We love Chobani 0% for a more tangy tart flavor and Fage 0% for a creamer mild flavor.
Granola is another seemingly innocent snack that can really mess up your clean eating efforts. Almost every brand of granola has phrases like “All Natural,” “Healthy,” and “Wholesome” covering the label, but have you ever taken the time to look at the ingredient list? Most brands of granola are loaded with sugar and processed grains, so often eating a serving of granola is basically like eating candy. When picking out your granola, you want to look for a brand with a variety of whole grains like oats, quinoa, buckwheat, or chia seeds. These will give you added protein and healthy fiber. Also, keep an eye on the sugar content; ideally, high-processed sugars should be avoided. Instead, try a granola brand made with honey or coconut sugar. While you can make your own granola at home, our favorite pre-made granola is Purely Elizabeth Ancient Grain granola; it uses coconut sugar, is loaded with whole grains, and tastes incredible. Plus, the serving is 1/3 cup for 140 calories, instead of 1/4 cup—more to love!
A DASH OF HEALTHY’S ANYTIME YOGURT PARFAIT
3/4 cup plain greek yogurt
1 serving of your granola of choice
1 cup of your fruit of choice
Combine in a bowl and enjoy for a healthy breakfast or snack option!
Photos by Carolyn and Corinne