The Cardiologist's Wife
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Two Versions Of Frozen Fruit Salad
[ Post by Lisa Tedder ][ Post on December 10, 2012 ][ In Diet Tips and Better Eating Ideas, For new Mom's, Salads ]
I am always searching for new recipes that are easy but pack in as much nutrition as possible. A couple of weeks ago, I thought of a fruit salad that my mother in law frequently makes when we visit so I asked for her recipe. Actually, I wanted it because Mary Beth liked fruit and yogurt and I was going to make it for her but never got the chance. Thanks to Camille for the recipe.
Frozen Banana Salad
2 cups sour cream
3/4 cup sugar
2 Tbsp. lemon juice
1/2 tsp. salt
1/4 cup chopped nuts
1/2 cup chopped maraschino cherries
9 oz. can crushed pineapple, drained
2 ripe bananas, mashed
Mix ingredients well. Pour into paper lined muffin tin and freeze. Serve as a salad or dessert.
My mother in law’s version is very good but I wanted to tweak it some for Mary Beth and to cut the amount of fat and sugar. Here is my version.
Frozen Banana Salad
2 cups non fat plain Greek yogurt
1/4 cup sugar
2 Tbsp. lemon juice
1/4 tsp. salt
1/2 cup chopped nuts
2 cups halved frozen cherries, not maraschino
9 oz. can crushed pineapple, drained
1 cup frozen blueberries
2 ripe bananas, mashed
Mix all ingredients well and pour into paper lined muffin tin to freeze OR serve as is.
Now I am not a nutritionist but anyone can see that you save ALOT of fat when you use non fat plain Greek yogurt as just 1/2 cup of sour cream contains 24 grams of fat, 3.6 grams of protein and 246 calories. The Greek yogurt has much more protein at 11 grams but just 65 calories and 0 fat grams. I also used 1/4 cup of sugar so I saved more calories there and with all the fruit, the sugar was not missed. I added extra fruit and nuts to the mix for more flavors, anti-oxidants, fiber and vitamins.
This concoction is delicious anytime but it will really be a nice frozen treat next summer. The other lesson to be learned here is that you can take a favorite recipe and tweak it to make it more nutritious and leave out some of the bad stuff. Look for ways to cut sugar, fat and salt in your cooking without sacrificing taste. I frequently substitute non fat plain yogurt for sour cream in my dishes and reduce the amount of salt or sugar in recipes.
Upadated on December 10, 2012
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