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Yogurt Parfaits:
Fancy Lookin’
But No Cookin’
For breakfast, lunch, desert, or a fun snack; don’t forget yogurt parfaits as an option! Packed with calcium, protein, and probiotics, yogurt can be made even more nutritious with whole grain and fruit toppings. Remember, children under 8 years need two servings (cups) of dairy a day; ages 8+ need three servings!
Layer your favorite type of low-fat yogurt on the bottom of a glass. Add a layer of whole grain cereal, granola or graham crackers and then a layer of fruit. Repeat the layers as often as you want, and serve the parfaits in a clear glass so you can see all of the delicious layers. Use a lowball, martini or margarita glass for a hip twist.
Kids enjoy building their own creations; and adults love having options for desert with a “yogurt parfait bar”. For special occasions, add a mint leaf, a drizzle of honey, jam or embellish with a fancy cookie on the top.
For holiday parties, use fruit to match the season (i.e. for July 4th, use blueberries and strawberries with red or blue gelatin cubes!)
Yogurt Tips
Of course, the healthiest choice is plain non- or low-fat yogurt, which can also be mixed half and half with vanilla. Some really enjoy the Greek-style plain yogurt for parfaits. For a flavor, experiment with 1-2 tablespoons of unsweetened cocoa powder or a splash of pure vanilla extract, lemon or lime juice, or cinnamon. OR, for a tropical treat try adding a tsp of shredded coconut and pineapple juice for a pina colada parfait!
Embellish With Fruit
Strawberries Raspberries Blueberries
Peaches Pears Cherries
Mango Papaya Kiwi
Apples Nectarines Pineapple
Bananas Blackberries Mandarin Oranges
Grapes Apricots Pomegranate seeds
This is a fabulous way to get kids to try some new fruit, and a great way to sneak in more fruit towards your 5-A Day Plan! Out of fresh fruit at the moment? Use frozen, fresh, or canned fruit.
Whole Grain Topping Ideas
Try breakfast cereals, granola cereal or crushed granola bars, graham cracker pieces, break or cut apart a muffin or waffle.
Check the label for the word “whole” as either the first or second ingredient in the list of ingredients on the label, and remember to make half your grains whole grains each day. Here’s a recipe for some granola, great for parfaits!
Easy Homemade Granola
3 C. old-fashioned rolled oats
½ cup sliced almonds or sunflower seeds
½ tsp. lemon zest
½ tsp. orange zest or 1 Tbs. orange juice
2 tsp. cinnamon
½ tsp. kosher salt
2 Tbs. maple syrup
3 oz. unsweetened apple juice concentrate
3 tbs. hot water
2/3 C. dried cranberries, blueberries & craisins (or your favorite combination of dried fruit)
1. Preheat oven to 300 degrees. Line a cookie sheet with parchment paper. In a large bowl, toss together oats, almonds, zests, cinnamon and salt. Set aside.
2. In a small bowl, stir together maple syrup, apple juice concentrate and water. Pour the maple syrup mixture over the oat mixture and stir well.
3. Spread the granola onto the prepared cookie sheet. Bake until golden, 25-30 minutes, tossing it every 10 minutes with a spatula so it takes evenly. Place the cookie sheet on a wire rack and cool completely. Once granola has cooled completely, break up any large chunks and add dried fruit. Store in an airtight container. Lasts up to 2 weeks.
Great Websites for Parents:
Overall Nutrition Info For Families:
Is This a Good Snack for Kids?
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Learning and Nutrition:
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