• Frozen sweet treats become very appealing this time of year, as the weather is getting warmer and a cold dessert always seems to make Spring and Summer a lot cooler.

    Self-serve frozen yogurt stores are popping up on every corner, where you pay by the weight of your cup. You are allowed to serve yourself from one or multiple frozen yogurt flavors and can sprinkle your yogurt with an assortment of toppings.

    Frozen yogurt is lower in fat than regular ice cream per serving, but you still need to think of frozen yogurt as a treat and eat it in moderation. You can quickly create a high calorie dessert with more than 1 serving of yogurt and multiple toppings.

    The toppings sometimes can add up to more calories and fat than the actual frozen yogurt alone. Therefore, try to chose 1-2 flavors of frozen yogurt and add 1-3 toppings. The most nutritious toppings are fruit, sprinkles, dark chocolate, granola, almond slices, and chopped walnuts.

    Nutrition Facts: Per Size: ½ cup (83 g, 4 oz)

    Non-fat Flavors:

    • Calories: 80-100 kcal,
    • Fat: 0g,
    • Carbohydrate: 18-22g,
    • Protein: 3-4g.

    Low-fat Flavors:

    • Calories: 110-140 kcal,
    • Fat: 3-5g,
    • Carbohydrate: 18-22g,
    • Protein: 3-4g.

    EZ Make-Your-Own Guilt-Free, low cholesterol Frozen BANANA Yogurt

    Make your own dairy-free, non-fat frozen yogurt by blending one special ingredient, a frozen banana! A banana is naturally sweet and forms a creamy and fluffy consistency when blended.

    Top your frozen treat with blueberries, which will add texture to your yogurt and also give you a nice boost of phytochemicals (to decrease inflammation). The Vitamin C helps to maintain a healthy immune system.

    Ingredients:

    Yield: 2 serving (1 serving= ½ cup, 83g)

    • 2 – 7-8 inch bananas (medium), peeled and sliced
    • 2 tsp of vanilla extract
    • 1 cup of fresh or thawed frozen blueberries
    • Other toppings: walnuts, pistachios, strawberries, unsweetened coconut, cocoa nibs, dark chocolate chips, or sprinkles.

    Directions:

    Freeze banana slices for about 2 hours or overnight.

    Place banana slices and vanilla extract in a food processor (or blender) and mix the ingredients until you have smooth and fluffy consistency similar to frozen yogurt.

    Scoop out your “frozen yogurt” into a dish and top your treat with blueberries or other toppings of your choice.

    Nutrition Information (Per Serving):

    Without Toppings: Calories: 117 kcal, Fat: 0g, Cholesterol: 0 g, Carbohydrates: 27 g, Sugar: 15g, Dietary Fiber: 3g, Protein: 1g, Sodium: 2 mg.

    With Blueberries: Calories: 158 kcal, Fat: 1g, Cholesterol: 0 g, Carbohydrates: 38 g, Sugar: 22g, Dietary Fiber: 5g, Protein: 2g, Sodium: 2 mg.

    With Blueberries and Dark Chocolate Chips (1 tsp): Calories: 182 kcal, Fat: 2g, Cholesterol: 0 g, Carbohydrates: 41 g, Sugar: 25g, Dietary Fiber: 5g, Protein: 2g, Sodium: 4 mg

    Visit Dr. Janet Bond Brill at http://www.drjanet.com/. Her book, Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks-Without Prescription Drugs, is available to purchase.

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    Article by: Dr. Janet Bond Brill

    Janet Bond Brill, Ph.D., R.D., LDN, author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks -- Without Prescription Drugs, is a nationally recognized expert in cardiovascular disease prevention and the author of Cholesterol Down and Prevent a Second Heart Attack. She has been a nutritionist in private practice for many years.

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