Yogurt, Fresh Fruit Make A Tasty, Healthful Match

The benefits of yogurt are well known. It is a terrific source of calcium and of vitamin B-12. It can be low in calories, yet it is satisfying.

Yogurt’s tangy taste makes it a natural partner for sweet fruit, and for many, this pairing has become the top choice for a light snack. The shelf space for yogurt in the supermarket seems to be increasing by leaps and bounds. There’s now a yogurt for every preference: low-fat, fat-free, chunky fruit, fruit on the bottom, twice the fruit, prestirred, custard style, sweetened with sugar or with aspartame, and even with sprinkles or Jell-O cut-outs.

Maybe I’m a purist, but I prefer plain, unsweetened yogurt mixed with fine-quality fresh fruit. Occasionally I add a few drops of real vanilla, and now and then I top the dessert with a sprinkling of granola.

I did find a good use for flavored yogurt, however. To make a healthful dessert of plain yogurt and fresh fruit enticing to children (and many adults), I like to add some fruit yogurt. The flavors and colors give me a lot of possibilities for fun combinations. For example, into plain nonfat yogurt I mix cherry yogurt with diced pears and a few pitted cherries, or apricot yogurt with raspberries and fresh apricots.

I vary the fruit with the seasons; bananas and oranges in winter, and strawberries and peaches when they are at their peak. Apples are excellent too, as are mangoes, cantaloupe and all sorts of berries. Dried, canned or frozen fruit are fine also. Just about any fruit will work, except fresh kiwi, which can turn a mixture containing dairy products bitter.

In our home, this guilt-free treat is a popular snack or light meal all year round.

Fruit Medley With Vanilla Yogurt

The orange-juice-and-honey dressing for the bananas is a nice touch for entertaining, but for everyday meals you can omit it. Depending on the sweetness of the flavored yogurt, you might want to use more or less. Experiment with the proportions of flavored and plain yogurt to find the taste you like. If you wish, garnish each serving with a few strawberry or peach slices and a sprig of fresh mint.

2 tablespoons orange juice, optional

1 tablespoon honey, optional

2 bananas, 1 large orange or 2 peaches

2 cups strawberries, quartered

2 cups plain nonfat yogurt mixed with 1-1/2 teaspoons vanilla, or 1 cup plain nonfat yogurt mixed with 1 cup vanilla-or berry-flavored yogurt

Mix orange juice and honey in serving bowl. Peel and slice bananas and add to bowl.

Cut peel from orange. Divide orange into segments and cut them in half. If using peaches, dice them. Add oranges or peaches and strawberries to bowl. Mix gently. Cover and refrigerate until ready to serve.

Spoon fruit into dessert dishes. Serve topped with yogurt mixture.

Yield: 4 servings.

Nutrition information per serving: 151 calories, 0.7 grams fat (4 percent fat calories), 8 grams protein, 31 grams carbohydrate, 2 milligrams cholesterol, 88 milligrams sodium.