My Perfect Parfait


This baby is like dessert for breakfast, and if you tell me you don’t like the idea of dessert for breakfast I’ll totally give you the side eye. Because that’s shady.

I grew up eating sugar sprinkled donuts and chocolate chip cookies for breakfast. True story. It was entirely my dad’s doing because he was (still is!) in charge of the runs to the little family-owned bakery shop in my neighborhood back in Mexico, where the smell is so sweet it makes you want to curl down in the corner and be cuddled. Anyway, he was the baked goodies provider and, really, who was I to question.

The good news is that this version of a sweet treat is way healthier than donuts and conchas, and its nutritional value can increase depending on what you choose to put in.

The trick is to keep the amount of yogurt to a minimum, and the added sugars nonexistent. Hey, it’s full of fruit and that’s sweetness enough already.

Fruit and Yogurt Parfait

4 Tbs. of natural yogurt– NOT flavored. I can’t say this enough. The fruity flavor stuff is full of sugar and we don’t need that. SHUN.                                                                                    (Use soy or coconut yogurt to make it vegan)

1 mango

1 banana

Frozen (or fresh) blueberries

Frozen (or fresh) strawberries

Handful of pecans, almonds and/or walnuts

Shredded coconut

Simply chop the fruits except for the blueberries, and begin layering like you prefer. In order from bottom to top, I did: Banana, 1 Tbs of yogurt, pecans, blueberries, 1 Tbs. yogurt, almonds and walnuts, 2 Tbs yogurt, strawberries, mango, shredded coconut.

It’s very easy to make, and I imagine it can be made the night before and kept in the freezer for the perfect grab-and-go breakfast.

As you see, you don’t need insane amounts of yogurt. I’ve seen recipes that call for one cup of yogurt. One cup! For one serving! That’s way too much. I like it better if it’s made up mostly of fruits and nuts, because I know I get the most benefits out of those ingredients. AND NOW YOU’RE DYING TO KNOW.

So here goes: The sexy mango is an excellent source of vitamin A, vitamin C, vitamin B6 and dietary fibers. The creamy banana aside from being full of potassium also aids in the natural absorption of other nutrients thanks to its prebiotic components. Nuts are super high in omega-3 healthy fats, manganese, copper and protein. Blueberries’ antioxidants improve our memory, plus they provide vitamin K and manganese. Strawberries are rich in vitamin C and anti-inflammatory nutrients, and are believed to be important in keeping cancer away. Finally, coconut gives us the benefit of iron and dietary fibers.

I don’t know about you, but I get more excited about eating healthy stuff when I know exactly how it will benefit me. The delighted geek in me claps like a juggling seal.

This is one of the best summer treats you can have. Go enjoy it under the sunshine. You have my permission.

8 responses »

    • Que bueno que te gusto! Mira, lo importante con el yogur es fijarnos en los ingredientes para asegurarnos que tenga cultivos bacteriales (aparece como ‘active bacterial cultures’). Estas bacterias son las que benefician la flora intestinal y la digestion.

      Aparte, que sea solo yogur ‘Natural’, es decir que no tiene ningun saborizante ni endulzante agregado. Es el yogur blanco, medio amargo (aunque con tanta fruta sabe deli). Yo siempre evito los low-fat, los 1% y todas esas variaciones: Al quitarle la grasa muchas veces le sustituyen con aditamentos o quimicos, y pues mejor prefiero la grasa natural de la comida a que quimicos que no se ni que hacen.

      Avisame si te quedan dudas!

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