Greek yogurt with berries and strawberries is a healthy and delicious option that provides numerous benefits to the body. Greek yogurt is rich in protein and calcium, which are essential for bone and dental health, while berries and strawberries contain antioxidants and vitamins such as Vitamin C and K, which boost immunity and protect cells. Adding honey or stevia gives a natural sweetness with fewer calories. However, this recipe should be consumed in moderation to avoid excessive natural sugars, especially for diabetics. This recipe is an excellent choice for a light, energy-packed, and refreshing snack. Here's how to prepare it:

Ingredients:

• 1 cup of Greek yogurt
• 1 cup of mixed berries (blueberries, blackberries, as preferred)
• 1/2 cup of chopped strawberries
• 2 tablespoons of honey or stevia (to taste)
• 1/2 teaspoon of vanilla extract

Ingredient Substitutes:

• Greek Yogurt: Can be replaced with creamy yogurt or fat-free yogurt for a different texture.
• Berries and Strawberries: Any other fresh or frozen fruits can be used, such as bananas, mangoes, cranberries, pomegranates, or even seasonal fruits.
• Honey: Can be substituted with other natural sweeteners like low-calorie sugar, maple syrup, or natural fruit juice.

Preparation Steps:

1. In a blender, combine the Greek yogurt, honey or stevia, and vanilla extract. Blend until you get a smooth mixture.
2. Add the berries and strawberries to the mixture, and gently fold them in using a spoon or wooden spatula to distribute the fruits evenly.
3. Pour the mixture into a freezer-safe container and cover it with a lid.
4. Place the container in the freezer, stirring every 30 minutes to prevent ice crystals from forming.
5. Leave the yogurt in the freezer until it is fully frozen and has the desired texture for serving.

Using this recipe, you'll have a delicious and refreshing treat that can be served as a snack or a cold dessert any time of the day. Enjoy!

Extra Touches:

• Add Nuts: Incorporate nuts such as almonds, walnuts, cashews, or hazelnuts for added crunch and flavor.
• Add Chocolate: Mix in small pieces of dark chocolate or cocoa powder for a rich taste.
• Change the Yogurt Base: Substitute Greek yogurt with plain yogurt or plant-based milk (such as almond milk or coconut milk) for a different flavor profile.

Note: This recipe is ideal for those seeking a refreshing and healthy fat-free option. It's an excellent choice for fruit and yogurt lovers. However, it may not be suitable for individuals with allergies to any of the ingredients, such as berries or dairy yogurt.

Caloric and Nutritional Values:

1. Greek Yogurt (1 cup):
   • Calories: About 100-130 kcal (depending on the brand and fat content)
   • Protein: Around 10-15 g
   • Carbohydrates: Approximately 5-8 g
   • Fats: About 5-10 g

Benefits:

• Contains high-quality protein that helps build muscles and promotes satiety.
• Rich in calcium, which strengthens bones and teeth.
• Provides probiotics, enhancing digestive health, improving digestion, boosting immunity, and helping the body resist infections and inflammation.
• Rich in Vitamin B12, which supports energy production and improves mood.
• Helps reduce blood pressure and bad cholesterol levels, lowering the risk of cardiovascular diseases.
• Promotes oral health by reducing harmful bacteria in the mouth and protecting against cavities.

2. Mixed Berries (1 cup):
   • Calories: About 60-80 kcal
   • Protein: Around 1-2 g
   • Carbohydrates: Approximately 15-20 g
   • Fiber: Around 4-6 g
   • Sugars: About 10-15 g

Benefits:

• A rich source of fiber, aiding digestion and regulating blood sugar levels.
• Contains antioxidants that protect cells from free radical damage.
• Promotes heart health and reduces the risk of cardiovascular diseases.
• Helps combat premature aging and improves skin health.
• Contains compounds that enhance memory and focus, reducing the risk of Alzheimer’s and dementia.
• Regular consumption may lower the risk of certain cancers, such as colon cancer.
• Helps protect the liver from toxin damage and improves its functions.

3. Chopped Strawberries (1/2 cup):
   • Calories: About 20-30 kcal
   • Protein: Around 0.5 g
   • Carbohydrates: Approximately 5-8 g
   • Fiber: Around 1-2 g
   • Sugars: About 3-5 g

Benefits:

• A rich source of Vitamin C, boosting immunity and promoting collagen production.
• Contains potassium, which lowers blood pressure and reduces stroke risk.
• Rich in antioxidants that protect the body from harmful free radicals.
• Improves skin health and combats premature aging.
• Fiber supports digestive health, preventing constipation and indigestion.
• Regular consumption may lower the risk of certain cancers, like oral and esophageal cancers.
• Contains compounds that protect the eyes from macular degeneration and cataracts, improving vision and reducing the risk of age-related eye diseases.

4. Honey or Stevia (2 tablespoons):
   • Calories: About 30-40 kcal for honey, while stevia has no calories.

Benefits:

• Provides desired sweetness without adding excessive sugars.
• Supplies quick energy readily used by the body.

Using this recipe not only delivers delicious flavors but also offers valuable health benefits from its natural, nutrient-rich ingredients.