By Mayo Clinic Staff

Dietitian's tip:

This red, white and blue parfait is perfect for a July 4th brunch. You can make the recipe plant-based by using agave or maple syrup and choosing vegan cream cheese and yogurt.

Number of servings

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

In a medium size bowl, combine the yogurt, cream cheese and honey. Beat until the mix is well mixed and fluffy.

To parfait glasses, add the mix between layers of berries. Chill until ready to serve.

Nutritional analysis per serving

Serving size: 1 parfait glass

  • Calories 100
  • Total carbohydrate 20 g
  • Total sugars 15.5 g
  • Added sugars 1.5 g
  • Dietary fiber 3 g
  • Protein 6 g
  • Total fat 1 g
  • Saturated fat Trace
  • Trans fat Trace
  • Monounsaturated fat Trace
  • Polyunsaturated fat Trace
  • Cholesterol 3 mg
  • Sodium 140 mg
  • Potassium 296 mg
  • Calcium 149 mg
  • Magnesium 23 mg
  • Vitamin D 0 IU
  • Iron 0.5 mg
July 27, 2024

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/red-white-and-blue-parfait/rcp-20049941