Fruit Yogurt
フルーツヨーグルト
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest snacks on the preschool menu: sliced banana, small pieces of apple and canned mandarin oranges stirred into plain yogurt with just a touch of sugar. The fruit brings most of the sweetness, so only a little sugar is needed to take the edge off the yogurt's tang, and the soft, juicy pieces are easy for even the youngest children to manage. It comes together in minutes with no cooking at all, which makes it a good one for kids to help with.
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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.
Ingredients
- 45 gbanana
- 30 gapple
- 30 gcanned mandarin oranges
- 105 gplain yogurt
Seasonings
- 6.3 gsugar
Directions
- 1
Slice the banana into rounds, cut the apple into thin quarter-rounds (icho-giri), and drain the canned mandarin oranges.
- 2
Stir the yogurt and sugar together, then fold in the fruit from step 1.
If you slice the banana ahead of time, keep the slices soaking in the syrup from the canned mandarins so they don't turn brown.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 160.5 kcal | 321 kcal | 160.5 kcal |
| Protein | 4.4 g | 8.7 g | 4.4 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 30.9 g | 61.8 g | 30.9 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 133.5 mg | 267 mg | 133.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 399 mg | 798 mg | 399 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 160.5 kcal | 4.4 g | 3.3 g | 30.9 g | 1 g | 0.2 g | 133.5 mg | 0.3 mg | 399 mg |
| 1 adult serving | 321 kcal | 8.7 g | 6.6 g | 61.8 g | 2.1 g | 0.3 g | 267 mg | 0.6 mg | 798 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.
