By Mayo Clinic Staff

Dietitian's tip:

This red, white and blue parfait is perfect for a July 4th brunch.

To make this plant based, use vegan cream cheese, vegan vanilla yogurt and honey (optional).

Number of servings

Serves 4
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Low-fat
  6. Plant-based
  7. Meatless
  8. Healthy-carb
  9. Diabetes meal plan
  10. Gluten-free

Ingredients

  1. 1 pint fresh strawberries, sliced
  2. 1 1/2 cups fresh blueberries

    3. Creamy filling

  3. 1 cup low-fat, artificially sweetened vanilla yogurt
  4. 1/4 cup fat-free cream cheese, softened
  5. 1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.

Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional analysis per serving

Serving size: 1 parfait glass

  • Calories 129
  • Total fat 1 g
  • Saturated fat 0.5 g
  • Total fat Trace
  • Monounsaturated fat 0.3 g
  • Cholesterol 5 mg
  • Sodium 144 mg
  • Total carbohydrate 24 g
  • Dietary fiber 3 g
  • Added sugars 1 g
  • Protein 6 g

This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.

July 28, 2022