Savoury or sweet mix-ins punch up the nutritional profile of Greek yoghurt. – By Matthew Kadey, registered dietician

Black Forest

The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.

Ingredients
¾ cup plain Greek yoghurt, preferably lowfat
28 grams melted dark chocolate.
½ cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes

Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.

Nutrition Information
Kilojoules per serving: 1494
Carbs: 37 g
Fibre: 4 g
Protein: 17 g
Total fat: 16 g
Saturated fat: 11 g
Sodium: 64 mg

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Roasted Grape

Roasting boosts grapes’ natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
1 teaspoon honey
¾ cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary

Instructions
Stir honey into yoghurt. Top with roasted grapes, almonds, and rosemary.

Nutrition Information
Kilojoules per serving: 1220
Carbs: 33 g
Fibre: 3 g
Protein: 18 g
Total fat: 12 g
Saturated fat: 3 g
Sodium: 131 mg

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Lemony Beet

Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
½ cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts

Instructions
Stir the beets, dill, lemon zest, and salt into yoghurt. Top with walnuts.

Nutrition Information
Kilojoules per serving: 828
Carbs: 16 g
Fibre: 3 g
Protein: 17 g
Total fat: 8 g
Saturated fat: 2.5 g
Sodium: 268 mg

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Curry Mango

This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
1 ½ teaspoons curry powder
Pinch of cayenne
½ cup diced mango
¼ cup diced avocado
Chopped cashews
Lime zest

Instructions
Stir curry powder and cayenne into yoghurt. Top with mango, avocado, cashews, and lime zest.

Nutrition Information
Kilojoules per serving: 1155
Carbs: 26 g
Fibre: 5 g
Protein: 17 g
Total fat: 13 g
Saturated fat: 4 g
Sodium: 63 mg

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Balsamic Berry

A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
2 teaspoons balsamic glaze
2 teaspoons honey
Sprinkle of lemon zest
Sprinkle of cinnamon
Sliced strawberries
Pistachios
Sliced basil

Instructions
Stir balsamic glaze, honey, lemon zest, and cinnamon into yoghurt. Top with sliced strawberries, pistachios, and basil.

Nutrition Information
Kilojoules per serving: 1196
Carbs: 33 g
Fibre: 4 g
Protein: 18 g
Total fat: 10.5 g
Saturated fat: 3 g
Sodium: 124 mg

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Java Fig

The centre of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
¼ cup dried figs
¼ cup coffee
½ teaspoon orange zest
¼ teaspoon vanilla extract
Cacao nibs

Instructions
To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yoghurt. Sprinkle the cacao nibs on top.

Nutrition Information
Kilojoules per serving: 1188
Carbs: 33 g
Fibre: 7 g
Protein: 16 g
Total fat: 9 g
Saturated fat: 6 g
Sodium: 58 mg

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