Sautéed Apples Yogurt Parfait
This recipe, from nutritionist Fallon Bader, is an excellent way to start the day. It offers 20 or more grams of protein thanks to its main ingredient: yogurt. Even better, the sautéed apples add a delicious fall kick. Plus, you can sweeten it to your liking with honey or maple syrup (or leave the sweetener out altogether if you’re concerned about sugar intake).
MAKES 4 SERVINGS
Sautéed Apples:
2 tablespoons butter (or neutral flavored oil like canola, avocado, or grapeseed)
4 medium-size apples or pears, peeled (optional), cored, and diced
2 tablespoons maple syrup or honey
1 teaspoon cinnamon
½ teaspoon ground ginger
1 teaspoon cornstarch (optional)
1. In a large skillet, heat the butter or oil. Once it’s hot, add the apples or pears and stir until they’re fully coated.
2. Add the sweetener, cinnamon, and ground ginger and stir well. Sauté for 7 to 10 minutes or until tender. Cooking time will depend on the thickness of your fruit.
Optional: For a thicker, sauce-like consistency, make a slurry with 1 teaspoon cornstarch and 3 tablespoons cold water, and add to the apples toward the end of cooking.
Yogurt Parfait:
4 cups plain low-fat Greek yogurt or cottage cheese
2 cups low-sugar granola or cereal
2 tablespoons chopped nuts, such as walnuts or almonds (optional)
Directions for a single serving:
1. Scoop one cup of the yogurt or cottage cheese into a bowl.
2. Add about ¼ cup of the sautéed apples.
3. Add 1 to 2 tablespoons of the granola or cereal on top, along with the chopped nuts (optional).
