Greek Yogurt and Poached Fig Parfait

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prep-time  Prep Time: 5 mins | Cook Time: 20 mins | Serves: 4

Emily Richards in the Kitchen Cropped

 

Recipe by: Emily Richards, Professional Home Economist

INGREDIENTS

1 pkg (8 oz/227 g) dried figs (about 8 figs)

3/4 cup (175 mL) fortified orange juice

1 cinnamon stick

1 1/3 cups (325 mL) plain 0% Greek yogurt

2 tbsp (30 mL) pure maple syrup

1/2 tsp (2 mL) grated orange rind

1/2 tsp (2 mL) ground cinnamon

1/2 cup (125 mL) low fat granola cereal (optional)

PREPARATION

1. In a small saucepan, bring figs, orange juice and cinnamon stick to boil. Reduce heat to a gentle simmer; cover and cook for about 15 minutes or until figs are very soft. Set aside.

Yogurt-and-Figs

2. In a bowl, whisk together yogurt, maple syrup, orange rind and cinnamon.

3. Divide yogurt into 4 bowls. Sprinkle with granola, if using, and top with figs and any remaining juices from figs.

Nutritional Information (per serving)

Calories

Fat

Saturated

Trans

Cholesterol

Sodium

Potassium

Calcium

149

0g

0g

0g

0mg

32mg

357mg

212mg

Carbohydrate

Fibre

Sugars

Protein

Vitamin A

Vitamin C

Calcium

Iron

29g

3g

24g

9g

0%

25%

21%*

6%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg. Note: Optional granola not include in analysis.

Tips

Trim the tough stem end off the figs before cooking. It is a bit tough to chew and doesn’t really soften. It is edible so not to worry if you forget.

For another presentation, you can halve or quarter the figs before cooking and reduce the cooking time to about 10 minutes.

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Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein, while including all four food groups in Canada’s Food Guide.