Fruit and Yogurt Salad (Elementary School Portion)
【小学校】フルーツのヨーグルト和え
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
This is one of the simplest snacks on our school menu: canned mandarin oranges and sliced banana folded into plain yogurt that has been lightened with a little whipping cream. The cream softens the tang of the yogurt, so even children who usually pass on plain yogurt happily eat it this way. There is no cooking involved, which makes it an easy dessert or after-school snack that kids can help put together themselves.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
- 88.8 gcanned mandarin oranges
- 29.9 gbanana
- 44.4 gplain yogurt
- 4.4 gwhipping cream
Directions
- 1
Tip the canned fruit into a sieve and drain off the syrup. Slice the banana into rounds.
- 2
Add the whipping cream to the yogurt and mix well.
- 3
Combine the fruit from step 1 with the yogurt mixture from step 2 and toss gently.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 125.4 kcal | 250.8 kcal | 125.4 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 23 g | 45.9 g | 23 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 64.4 mg | 128.7 mg | 64.4 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 253.1 mg | 506.1 mg | 253.1 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 125.4 kcal | 2.4 g | 3.3 g | 23 g | 0.8 g | 0 g | 64.4 mg | 0.3 mg | 253.1 mg |
| 1 adult serving | 250.8 kcal | 4.8 g | 6.6 g | 45.9 g | 1.5 g | 0 g | 128.7 mg | 0.6 mg | 506.1 mg |
Values are per serving (1.5× the Japanese elementary-school portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
This is the elementary-school portion of Fruit and Yogurt Salad (larger quantities, same method).
