It's all Greek
Since losing 27 kilograms six years ago, the founder and director of the Cambridge Weight Plan Hong Kong, Sarah Armstrong, has focused on helping others reach and maintain weight goals. Yogurt is a natural choice for healthy eating, she says.
Her yogurt recipe features plain Greek yogurt, which is strained to remove high levels of lactose, sugar and whey, resulting in a thick, creamy texture even for the reduced-fat versions. Greek yogurt contains as much as double the protein of other varieties, making it a great option for those looking to cut meat intake. It can also replace sour cream and cream cheese in savoury recipes.
Adding fruit and nuts to yogurt not only keeps you feeling full longer, but also feels just as indulgent as a sugared breakfast or dessert. This recipe, says Armstrong, is high in antioxidants, protein and good fats, and low in sugar and carbs - all in a sub-200 calorie package.
Fruit and almond yogurt swirl
1 dessert apple, with peel on, finely chopped
125 grams blueberries
300 grams Greek yogurt
10 grams sliced almonds
Cinnamon to taste
Place chopped apple in a bowl and microwave on high for one minute.
Add blueberries to the apple and microwave for a further one to two minutes. Leave to cool.
Place some fruit in the bottom of a glass and sprinkle with almonds and cinnamon. Add a layer of yogurt. Repeat, building up layers and finishing with a final layer of fruit sprinkled with almonds and cinnamon.