EASY BREAKFAST YOGURT AND FRUIT CUPS

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These easy make-ahead breakfast yogurt fruit cups with home-made fruit compote are perfect for grab-and-go breakfasts on busy mornings.

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INGREDIENTS NEEDED

  • Fruit. I used strawberries, blueberries, mango and pineapple but peaches, cherries, plums, raspberries, apples and pears will also work well. I used fresh fruit but frozen fruit works just as well.
  • Sugar. Feel free to substitute with a sweetener of your choice.
  • Lemon juice.
  • Yogurt. I use full fat Greek yogurt.

BENEFITS OF YOGURT:

  1. Yogurt is rich in calcium which is crucial for good bone and teeth health. It’s also been found that eating foods high in calcium can signal the body to produce less cortisol (the body’s main stress hormone).
  2. Yogurt is packed with protein. 
  3. Most yogurt (check the packaging to be sure) has added probiotic cultures which promote good gut health which not only regulates digestion but also strengthens your immune system.
  4. Yogurt is also high in Vit B12, Vit B2 (Riboflavin) and phosphorus. These vitamins help keep your blood cells healthy, are needed for growth and good overall health and the phosphorus works with the calcium to build strong bones and teeth.

HOW TO MAKE EASY BREAKFAST YOGURT FRUIT CUPS

  1. Make the fruit sauces: Start by using any seasonal fruit you can find (stone fruit, tropical fruit, berries, apples and pears all work incredibly well) to make the compote you serve with the yogurt. For every cup of fruit, I added a tablespoon of sweetener and a teaspoon of lemon juice or lime juice. You can use any sweetener of your choice. Honey, maple syrup, Xylitol, Stevia (although the amounts will have to be adjusted by quite a bit if you choose to use stevia) or sugar can all be used. Cook the fruit down with the sweetener and acid of your choice until thickened then allow to cool.
  2. Assemble the yogurt fruit cups: Layer the compote with yogurt in glass pots/jars with lids. Store in the fridge for up to 5 days. The compote can be stored covered in the fridge on its own for up to 2 weeks.

HOW MUCH FRUIT SHOULD I EAT A DAY?

We’ve all heard that we should be eating “five-a-day” when it comes to fruit and vegetables. But what does that actually mean? A serving of fruit or vegetables is roughly 80 grams or almost 3 ounces. For fruit or vegetables that can be measured in cups, a cup is considered a serving. 2 servings of fruit and 3 servings of vegetables is the general recommendation.

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