Soya Yoghurt with Fruit & Seeds

A quick and nutritious snack that’s packed with Calcium, Vitamins C, D and E. Top with a drizzle of honey for a sumptuous treat.

Servings

1

Ready In:

0hrs 5min

Calories:

163

Good For:

Snack

Meal Plan Recipe

Soya Yoghurt with Fruit & Seeds

By: Debra Carey

This snack is so quick and easy to prepare you can have it any time of day that you need a little pick-me-up. Heathly, nutritious, and you can add anything you like.

Sunflower seeds give it a little crunch but you can add any type of seeds like pumpkin or chia for extra protein. Grated chocolate or chopped nuts.

berries with yoghurt

Ingredients

  • 1/2 cup soya yoghurt
  • 1/2 cup mixed berries
  • 1 Tbsp sunflower seeds
  • 1/4 tsp cinnamon

Add calories with:

Chopped nuts are a great protein addition. Or you could try grated chocolate, peanut butter or a drizzle of honey or maple syrup.

berries
sunflower seeds

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 163.39 kcal 8% 8%
  • Carbs: 18.51g 7% 7%
  • Sugars: 11.3g 13% 13%
  • Protein: 5.5g 11% 11%
  • Salt (Sodium): 16.48g 1% 1%
  • Total Fat: 6.98g 10% 10%
  • Saturated Fat: 0.67g 3% 3%
  • Monounsaturated Fat: 1.64g 0% 0%
  • Polyunsaturated Fat: 2.12g 0% 0%
  • Trans Fat: 0g 0% 0%
  • Cholesterol: 0 mg 0% 0%
  • Fibre: 3.92g 14% 14%
  • Calcium: 193.43mg 24% 24%
  • Magnesium: 40.91mg 11% 11%
  • Potassium: 216.45mg 6% 6%
  • Iron: 1.12mg 8% 8%
  • Zinc: 0.65mg 7% 7%
  • Phosphorus: 85.01mg 12% 12%
  • Vitamin A: 3.63iu/mcg 0% 0%
  • Vitamin C: 45.24mg 57% 57%
  • Thiamin B1: 0.16mg 14% 14%
  • Riboflavin B2: 0.08mg 6% 6%
  • Niacin B3: 1.14mg 7% 7%
  • Vitamin B6: 0.12mg 9% 9%
  • Folic Acid B9: 33.06iu/mcg 17% 17%
  • Vitamin B12: 0iu/mcg 0% 0%
  • Vitamin D: 1.56iu/mcg 31% 31%
  • Vitamin E: 3.89mg 32% 32%
  • Vitamin K: 7.82iu/mcg 10% 10%

Step by Step Instructions

Step 1

Wash and chop fruit and place into a small bowl.

Step 2

Add yoghurt on top of fruit.

Step 3

Top with sunflower seeds.

Step 4

Sprinkle with cinnamon and enjoy.

People Who’ve Made This

“The perfect healthy snack full of Calcium and Vitamins C, D and E. A perfect afternoon pick-me-up.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition