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Walk to Wellness: 10 diabetic friendly recipes with yogurt

I’m feeling a bit under the weather today, so I’m reposting my first wellness article. Let me give you a bit of history on this series. On April 5, 2017, I posted this article as the first in a series of articles on Diabetes Awareness and called it WAKE-UP WEDNESDAY. Later on, I expanded the series beyond diabetes and changed the name to WELLNESS WEDNESDAY.

Now that I’ve reduced my posting days and am no longer posting on Wednesdays, (New articles are posted every Monday and Thursday) I decided to change the series title AGAIN! 😲 😜 😏 The series will now be called WALK TO WELLNESS.

(Thank you to my youngest son for coming up with the title! 👍 👏)


Stay tuned next month, for the next edition of WALK TO WELLNESS, when I discuss how to calculate body fat and BMI percentages. This will help you determine how many pounds of fat you have versus pounds of muscle in your body AND why this is important. (In my opinion, a better way to gage weight loss than a scale)

So, onto today’s article. BTW…if you have a specific topic you’d like to see covered on WALK TO WELLNESS, leave me a comment or send an email/contact form. God bless and Namaste! 🙏


Do you eat fruit flavored yogurt? When we here the word YOGURT, we often think of health food. However, that isn’t always the case. Would it surprise you that regular, fruit flavored yogurt is equivalent to 2.7 Krispy Kreme doughnuts?

Then you say, “well, I’ll just eat the “light” versions. Take a look at this:




With all this being said…Yogurt is actually very healthy for you…the right kind that is. What is the right kind? PLAIN (UNFLAVORED) YOGURT, preferably GREEK yogurt, due to the lower sugar content. Here is a side by side comparison. Take a look at this infographic. As you’ll see, both types have good and bad aspects. However, in my opinion, GREEK YOGURT wins out, due to the lower sugar content.:

PLUS…the health benefits  of Greek yogurt are many. Not only are they a great source of gut-friendly pro-biotics, but protein and calcium as well. Take a look at the infographic below.  :

Here are 10 recipes to help you include some yogurt into your diet. All recipes are under 30 grams of carbohydrates per serving. (As indicated in my earlier article.)

Waldorf Salad

From-Diabetic Connect

Screen Shot 2017-04-05 at 1.35.06 PM

CALORIES: 120 CARBOHYDRATES: 19 grams PROTEIN: 2 grams FAT: 4 grams

View complete recipe here

Cherry Blackberry Yogurt Pops

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.40.10 PM


View complete recipe here

Herbed Yogurt Cheese

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.47.27 PM

CALORIES: 20 CARBOHYDRATES: 4 grams PROTEIN: 2 grams FAT: 0 grams

View complete recipe here

Strawberry Rhubarb Smoothie

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.49.47 PM.png

CALORIES: 136 CARBOHYDRATES: 14 grams PROTEIN 14 grams FAT: 3 grams

View complete recipe here

The Healthy Fruit & Yogurt Breakfast Bowl

From: Chocolate Covered Katie

Screen Shot 2017-04-05 at 1.57.10 PM

CALORIES: 175 CARBOHYDRATES: 19 grams PROTIEN: 9 grams FAT: 7 grams

View complete recipe here

Fruit Salad with Cinnamon Greek Yogurt Dressing

From: Kitchen Treaty

Screen Shot 2017-04-05 at 2.04.28 PM.png

CALORIES: 171 CARBOHYDRATES: 27 grams PROTEIN: 3 grams FAT: 7 grams

View complete recipe here

Creamy Greek Yogurt Maple Dijon Salad Dressing

From: Cupcakes and Kale Chips

Screen Shot 2017-04-05 at 2.13.32 PM.png

CALORIES: 53 CARBOHYDRATES: 5 grams PROTIEN: 1 gram FAT: 4 grams

View complete recipe here


From: Tastes Better From Scratch

Screen Shot 2017-04-05 at 2.17.50 PM

View complete recipe here

CALORIES: 160 CARBOHYDRATES: 6 grams PROTEIN: 20 grams FAT: 6 grams

Matcha Greek yogurt breakfast smoothie

From: Great Secret of Life

Screen Shot 2017-04-05 at 2.20.49 PM.png

Screen Shot 2017-04-05 at 2.21.35 PM

CALORIES: 99 CARBOHYDRATES: 15 grams PROTEIN: 6 grams FAT: 2 grams

View complete recipe here

About Tamara Hoerner (1348 Articles)
Welcome to The Purple Almond! My name is Tamara Hoerner. I am a student at Hawthorn University working toward a Master of Science in Health and Nutrition Education. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.” I'm all about getting back to the basics, good old fashioned traditional organic, whole food, the kind your great-grandmother used to eat. You'll find no processed foods here. Just good food to heal your whole body. I also believe a healthy body isn't just about food. Stress plays a large part in the physical health of our body. I, therefore, believe in using anything that relieves stress and heals the body, including: mediation, yoga, music, laughter, inspiration and helping others. You'll find all these included in my blog as well.

13 Comments on Walk to Wellness: 10 diabetic friendly recipes with yogurt

  1. Looks so yummy. Thanks for recipe

    Liked by 1 person

  2. Broken Crayons // April 5, 2017 at 3:44 pm // Reply

    Looks delicious!

    Liked by 1 person

  3. Very healthy and delicious

    Liked by 1 person

  4. Tasty yogurt recipes & healthy too!

    Liked by 1 person

  5. Greeting Tamara! I am so glad you did this article on walking to wellness. I bought way too much yogurt. I have dried cranberries, etc. I will be making the celery yogurt recipe today. I remember how good it is. Thx again for keeping us on the right path …to wellness!

    Liked by 1 person

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