Fruit and Yogurt Salad
フルーツのヨーグルト和え
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest snacks on our preschool menu: fruit cocktail and banana stirred into plain yogurt that has been lightened with a little whipping cream. The cream takes the place of sugar, giving the yogurt a soft, fluffy texture that even children who are wary of its tang happily eat. It comes together in minutes with no cooking, and it is made without egg or wheat. Chill it well before serving - it tastes best cold.
Toddlers to adults. The whole family can eat this exactly as written.
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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 preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
- 90 gcanned fruit cocktail
- 30 gbanana
- 45 gplain yogurt
- 4.5 gwhipping cream
Directions
Video is in Japanese — the steps below are synced to it, so tap ▶ on a step to jump to that moment.
- 1
Drain the canned fruit cocktail in a colander. Slice the banana into rounds. (If you are not using the banana right away, soak it in the syrup from the can to keep it from browning.)
- 2
Put the yogurt and whipping cream in a bowl and mix well.
- 3
Combine the fruit from step 1 with the yogurt mixture from step 2, then chill in the refrigerator until just before serving. (Cut any large pieces of fruit into bite-size pieces for children before mixing them in.)
Tips for Best Results
- Adding whipping cream instead of sugar is the little secret of this school-lunch version. It gives the yogurt a light, fluffy mouthfeel. You can use sugar instead if you prefer.
- Pairing fruit with yogurt means children get calcium and lactic acid bacteria along with it. Adding seasonal fruit is also a nice idea.
Freezing and Storage
This does not freeze well. Keep it in the refrigerator and finish it by the next day.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 139.5 kcal | 279 kcal | 139.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 26.6 g | 53.1 g | 26.6 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 63 mg | 126 mg | 63 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 268.5 mg | 537 mg | 268.5 mg |
| Phosphorus | 63 mg | 126 mg | 63 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | Phosphorus | |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 139.5 kcal | 2.4 g | 3.3 g | 26.6 g | 1 g | 0 g | 63 mg | 0.3 mg | 268.5 mg | 63 mg |
| 1 adult serving | 279 kcal | 4.8 g | 6.6 g | 53.1 g | 2.1 g | 0 g | 126 mg | 0.6 mg | 537 mg | 126 mg |
Values are per serving (1.5× the Japanese preschool 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.
Cooking for bigger kids? See the elementary-school portion of this recipe.
