Berry Nutty Yogurt Parfait
It is about time that I posted this yogurt parfait recipe. I am a huge yogurt lover and combining it with my other loves, fruit and nuts/seeds, makes it my most favourite snack/meal/dessert. And, it also happens to be super healthy :)
If you are like me, a busy mom with young kids, you almost always feel rushed in the mornings and have a hard time getting a healthy and substantial breakfast into your kids, and yourself. It doesn't have to be that hard or stressful to eat a healthy breakfast in the morning! The beauty of making a yogurt parfait is that you can put them together in less than 5 minutes or even prepare them the night before and have them ready in your fridge for breakfast the next morning or to take to school or work. Most kids love fruit and yogurt and will happily eat them for breakfast every morning. They are perfect to pack for kids lunches too, but don't forget to include an ice pack so the yogurt stays cold until it's snack time :)
Being a Registered Dietitian, I can't help but talk about the nutritional value of this recipe. Yogurt parfaits are not only tasty but also healthy as they incorporate foods from at least two of the four food groups from Eating Well with Canada's Food Guide (Vegetables & Fruit, Grain Products, Milk & Alternatives, Meat & Alternatives). This specific recipe includes all four food groups to give you a well balanced breakfast that is high in protein, fiber, calcium and important vitamins and minerals! Talk about starting your day with a boost of nutrients!!
The yogurt I used in this recipe was Activia full fat plain yogurt. You can also use Greek yogurt or any other plain or flavoured yogurt of your choice. I suggest using plain yogurt instead of flavoured yogurt because the fruit sweetens plain yogurt enough to satisfy your taste buds. Using plain yogurt also helps to keep the sugar content low, which is especially beneficial for people with diabetes.
I used blueberries and strawberries today but absolutely any fruit could be used in this yogurt parfait recipe so feel free to be creative! Some yummy suggestions are to use cut up ripe bananas, mango, nectarines, peaches, pineapple, etc. If you don't have fresh fruit on hand, use frozen fruit!
Next is the nuts and seeds. These are optional but I highly recommend adding them as they give your parfait a boost of protein, fiber and healthy fats. I used sunflower seeds in this recipe but other delicious options to try are pumpkin seeds, chia seeds, ground flaxseed, walnuts, pecans, etc.
Last but not the least, I added some bran to this parfait for added fiber. I used All Bran Buds for the goodness of fiber that many of us struggle to get enough of every day. Men need an average of 38g of fiber per day and women need an average of 25g. Since it's ideal to have a combination of insoluble and soluble fiber in your diet, I recommend alternating between All Bran Buds for insoluble fiber (the kind that's good for your digestive health) and old fashioned oats for soluble fiber (the kind that helps to manage weight, lower cholesterol and maintain blood sugars).
Try this delicious recipe and let me know how you enjoyed it by leaving your comments below!
Prep Time: 5 minutes
1 cup plain yogurt
1/2 cup blueberries and strawberries
1/3 cup All Bran Buds
2 Tbsps sunflower seeds
Take a tall glass or parfait cup and scoop in a layer of yogurt. Next add a layer of blueberries and strawberries. Sprinkle some Bran Buds and sunflower seeds on top.
Repeat step 1 and alternate layers until you reach the top of the glass.
Top off with the remaining Bran Buds and sunflower seeds.
Serve chilled or keep in fridge overnight and enjoy for breakfast the next morning.