GREEK–STYLE YOGURT WITH ORANGE ZEST AND TOASTED SEEDS

Toasting the seeds in this recipe enhances their flavor, so they contrast wonderfully with the smooth, creamy yogurt.

PER SERVING: 172 CALS | 10.6G FAT | 4.3G SAT FAT | 8.1G CARBS | 4.3G SUGARS | TRACE SALT | 3.3G FIBER | 12G PROTEIN

SERVES: 2 PREP: 5 MINS COOK: 3 MINS

2 teaspoons flaxseed

2 teaspoons pumpkin seeds

2 teaspoons chia seeds

1 cup Greek-style plain yogurt

grated zest of 1 small orange, plus 1 teaspoon juice

1    Place a small skillet over medium heat. When it is hot, add the seeds. Toast, stirring constantly with a wooden spoon, until they start to turn brown and release a nutty aroma. Transfer them to a plate and let cool.

2    Spoon the yogurt into two glass jars or serving bowls, then sprinkle the seeds on top, followed by the orange zest. Sprinkle with the orange juice and serve immediately.

FLAXSEED FOR HEALTH

Flaxseed are high in omega-3s, which are essential fatty acids that some studies show can help reduce the risk of heart disease and stroke.