EatSmarter exclusive recipe

Layered Berry Yogurt Parfait

with Pumpkin and Sunflower Seeds
4.2
Average: 4.2 (5 votes)
(5 votes)
Layered Berry Yogurt Parfait

Layered Berry Yogurt Parfait - Creamy fresh dessert with lime and vanilla

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Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
165
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here, the core mix provides the right bite and delivers plenty of vitamin E. It makes the blood flow more easily and protects our cells from aggressive oxygen compounds. Magnesium is not neglected here either - important for energy metabolism, the transmission of stimuli to nerves and muscles and muscle contraction.

The dessert can be prepared with any kind of berries. If there are no fresh berries on the market, you can use frozen ones.

1 serving contains
(Percentage of daily recommendation)
Calorie165 kcal(8 %)
Protein7 g(7 %)
Fat9 g(8 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.1 mg(7 %)
Folate28 μg(9 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C24 mg(25 %)
Potassium379 mg(9 %)
Calcium159 mg(16 %)
Magnesium81 mg(27 %)
Iron2.1 mg(14 %)
Iodine10 μg(5 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.1 g
Uric acid26 mg
Cholesterol5 mg
Development of this recipe:

Ingredients

for
4
Ingredients
½
11 ounces
mixed berries (eg, raspberries, currants, blackberries, blueberries)
liquid Sweetener (to taste)
1
14 ounces
2 tablespoons
Sunflower seeds (30 grams)
2 tablespoons
Pumpkin seeds (30 grams)
How healthy are the main ingredients?
Sunflower seeds
Preparation

Kitchen utensils

1 Box grater, 1 Citrus juicer, 2 Bowls, 1 Cutting board, 1 Small knife, 1 deep bowl, 1 Immersion blender, 1 small Skillet, 1 Wooden spoon, 1 Tablespoon

Preparation steps

1.
Layered Berry Yogurt Parfait preparation step 1

Rinse lime in hot water, wipe dry and cut in half. Zest rind finely and squeeze juice.

2.
Layered Berry Yogurt Parfait preparation step 2

Rinse berries and place in a bowl. Mix in 1 teaspoon lime zest and 2 tablespoons lime juice.

3.
Layered Berry Yogurt Parfait preparation step 3

Season to taste with sweetener and place half of the berries into 4 glasses.

4.
Layered Berry Yogurt Parfait preparation step 4

Cut vanilla bean in half lengthwise, scrape out seeds and mix with yogurt. Spread half of the yogurt mixture among glasses.

5.
Layered Berry Yogurt Parfait preparation step 5

Add remaining berries with remaining yogurt to a large bowl and puree with an immersion blender. Divide between glasses.

6.
Layered Berry Yogurt Parfait preparation step 6

Lightly toast sunflower and pumpkin seeds in a dry skillet. Allow to cool, sprinkle on parfaits and serve.