Step Up to the Calorie Counter: Lemon Breakfast Parfait

Easy breakfast dish? Plenty of fruit, a little protein and a delightful presentation? Yes, please.

And, as Donkey is wont to say, "Who doesn't like a parfait?" 

This Lemon Breakfast Parfait recipe is courtesy of Master Forks and is perfect for diabetic diners.

• 3/4 c  fat-free milk
• Dash of salt
• 1/3 c  quick-cooking couscous
• 1/2 c  lemon low-fat yogurt
• 1/2 c  light dairy sour cream
• 1 Tbsp  honey
• 1/4 tsp  finely shredded lemon peel
• 3 c  assorted fruit (such as sliced strawberries, nectarines, or star fruit; sliced peeled kiwifruit; blueberries; and/or raspberries)

1. In a medium saucepan combine milk and salt. Bring to boiling. Stir in couscous; reduce heat. Simmer, covered, for 1 minute. Remove from heat; let stand for 5 minutes. Fluff with a fork. Cool.

2. In a small bowl combine yogurt, sour cream, honey, and lemon peel; stir into couscous mixture.

3. To serve, spoon half of the fruit into 6 parfait glasses. Spoon couscous mixture over fruit; top with the remaining fruit. Makes 6 servings

Step Up to the Calorie Counter: Not Your Processed Fruit "Roll-Up"

Want to carry fruit with you, but you don't want the mess?

How about wrapping it to go?

Yes, it really is that easy.

Peanut Butter and Fruit Roll-Up

Image courtesy of Pinterest

It really is that easy. 

1. Choose your bread. Keep it thin so it rolls easily, such as a whole wheat tortilla, thin pita (split a pita pocket in half) or naan.
2. Choose your fruit. Banana are the perfect fruit on the go, but strawberries, raspberries or other fruit that's not too juicy or fragile may be on the menu. This is your creation, so make it your way.
3. Choose your peanut butter. Check the sugar and salt content in your favorite peanut butter or spread to make sure you're staying healthy. Even a little may be too much.

What will you put in your roll-up?

Step Up to the Calorie Counter: Fruit Popsicle

Hot enough for you? Try this all-natural fruit popsicle, courtesy of DAMY Health.

Tropical Fruit Protein Popsicles

Ingredients

• 5 large strawberries
• 1 orange
• 1 can of pineapple
• 1 c blueberries
• 1 c Greek yogurt
• 1 tbsp vanilla
• 3 tbsp sugar (or 6 packets of stevia)

Directions

1. Place all ingredients in a food processor and blend until smooth.
2. Fill popsicle molds and place in freezer.
3. Freeze for 24 hours.
4. Enjoy!

Makes at least six popsicles. (Use leftovers for smoothies.)

Protein Option: Add two scoops of vanilla to make this a high-protein summer snack.

Step Up to the Calorie Counter: Fruit Cup With Peanut Butter

Fruit Cup With Peanut Butter

Imagine a cup with your favorite fruit — bananas, oranges, berries, mango, pineapple — topped with a dollop of peanut butter.

Choose your fruit and enjoy that healthy snack. Choose fruit in season and mix it up as the weather changes.

Courtesy Fitness for Bombshells via Beautiful Pictures of Healthy Foods.