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  • ½ large banana

  • 3 oz fat-free yogurt (any flavor)

  • 7 oz paper cup

  • 1 popsicle sticks

  • ½ whole wheat English muffin (0-1 g fat & not over 100 calories)

1 fruit, ½ dairy & 1 carb per serving


  1. Place a layer of yogurt into the bottom of paper cup.

  2. Slice a 1" thick piece off the top of the banana.

  3. Insert the stick into the 1" slice of banana & place in the bottom of the cup.

  4. Spoon more yogurt into the cup & sprinkle in some of the banana slices. You may also take a fork and mash the remaining half and then layer it instead of the slices.

  5. Continue the process, ending with a layer of yogurt on the top.

  6. Place in the freezer on a plate or tray for at least an hour or until the yogurt and banana has fully hardened.

  7. To eat, tear off the paper cup and serve along side the toasted english muffin half.

Tip: To make this your evening snack you would only eat the popsicle.