Nutrition Tips for Fall

Yogurt is cultured milk consumed by multiple cultures around the globe including some of the longest living people on the planet. Yogurt helps add ‘good’ bacteria called probiotics, to the digestive tract that aide in the balance of bacteria necessary for a healthy digestive system. It can boost the immune system, shorten the length and severity of illnesses, and help to reduce blood pressure.

Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals and is relatively low in calories. When taking antibiotics, many people suffer unpleasant side effects such as diarrhea, intestinal pain and/or bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Eating foods rich in probiotics may help relieve these side effects of antibiotics.

A diet that includes three servings a day of low-fat and fat-free milk, yogurt and cheese, and 8 to 10 servings of fruits and vegetables, has also been shown to reduce risk of heart disease and stroke.

Dairy Council of California

 Try this delicious and nutritious yogurt parfait provided by Marcella Spezzacatena, director of dining services.


Spiced Cranberry and Cinnamon Apple with Walnut Yogurt Parfait

Plain Greek yogurt layered with spiced cranberry relish and cinnamon apples

Yield: 6 Servings

24 oz        Fat Free Greek Yogurt

3/4 lb        Fresh Apples, Chopped

1 tbsp       Lemon Juice, Fresh

1 tbsp       Ground Cinnamon

3/4 cup      Walnuts, Toasted, Chopped


Spiced Cranberry  – yields 3/4 cup

6 oz        Cranberries, Fresh or Frozen

2 tbsp      Dark Brown Sugar

3/4 tsp     Olive Oil

2 tbsp      Shallots, Fresh Peeled, Choppe

1/8 tsp     Mustard Seed

1/8 tsp     Cumin Seed

1/8 tsp     Kosher Salt

Mix together cranberries and sugar and set aside. Drizzle oil into a hot pan over medium heat.  Add shallots, mustard seeds and cumin seeds and cook until seeds start to pop. Add in cranberries tossed in sugar, cover and simmer for 5 minutes. Set aside. Cut apples and toss with lemon juice and ground cinnamon. Build your parfait in small bowls or sundae cups.  Place 4 oz (3/4 cup) of yogurt, then top with ½ cup apples, 1-1/2 tbsp cranberry relish and 2 tbsp chopped toasted walnuts.

Chef Notes: Best apple varieties for this parfait are apples you would eat fresh, crispy and juicy.  So many varieties and a personal preference but here are some of our favorites – Galas, Honey Crisp, Cameo and Fuji.