Layered Berry Yogurt Parfait
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.
(Percentage of daily recommendation)
| Calorie | 165 cal. | (8 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 379 mg | (9 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 5 mg |
Ingredients
- Ingredients
- ½ Lime
- 11 ozs mixed Berry (eg, raspberries, currants, blackberries, blueberries)
- liquid Sweetener (to taste)
- 1 small Vanilla bean
- 14 ozs Yogurt (low-fat)
- 2 Tbsps Sunflower seed (30 grams)
- 2 Tbsps Pumpkin seed (30 grams)
Preparation steps
Rinse lime in hot water, wipe dry and cut in half. Zest rind finely and squeeze juice.
Rinse berries and place in a bowl. Mix in 1 teaspoon lime zest and 2 tablespoons lime juice.
Season to taste with sweetener and place half of the berries into 4 glasses.
Cut vanilla bean in half lengthwise, scrape out seeds and mix with yogurt. Spread half of the yogurt mixture among glasses.
Add remaining berries with remaining yogurt to a large bowl and puree with an immersion blender. Divide between glasses.
Lightly toast sunflower and pumpkin seeds in a dry skillet. Allow to cool, sprinkle on parfaits and serve.