PREP: 15 minutes | COOK: 0 minutes | YIELD: 4 parfaits
Parfaits are a simple yet visually pleasing breakfast option. Best of all, you can pack them full of your favorite fruits. Here we’ve added tangy citrus and antioxidant-loaded blueberries to a crunchy walnut, flax and wheat germ mix. Top it with some yogurt and you will definitely be starting your day off right!
3 cups (710 ml) plain nonfat all-natural Greek yogurt or strained plain soy yogurt
1 Tbsp (15 ml) pure maple syrup
½ tsp (2.5 ml) pure vanilla extract
½ cup (120 ml) walnuts, chopped
2 Tbsp (30 ml) wheat germ
2 Tbsp (30 ml) cracked flaxseed
1 red grapefruit, peeled and cut into small slices
1 minneola, peeled and cut into small slices
1 cup (240 ml) fresh blueberries
Stir together the yogurt, maple syrup and vanilla.
In four parfait glasses, pour in some of the yogurt mixture. Then sprinkle in some of the walnuts, wheat germ and flaxseeds, and then add some of the grapefruit, minneola and blueberries.
Repeat the layering process until all of the ingredients are used.
ON THE GO
Assemble this in portable containers instead of parfait glasses and you can have a gourmet and good-for-you dish that goes anywhere!
NUTRITIONAL VALUE PER PARFAIT:
Calories: 305 | Calories from Fat: 110 | Protein: 20 g | Carbs: 33 g | Total Fat: 12 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 7 g | Sodium: 51 mg | Cholesterol: 0 mg