Red white and blue parfait - Mayo Clinic

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Red white and blue parfait

Print Products and services By Mayo Clinic Staff

Dietitian s tip

This red, white and blue parfait is perfect for a July 4th brunch. To make this plant based, use vegan cream cheese, vegan vanilla yogurt and honey (optional).

Number of servings

Serves 4 Healthy carbLow FatLow Sodium

Ingredients

1 pint fresh strawberries, sliced 1 1/2 cups fresh blueberries

Creamy filling

1 cup low-fat, artificially sweetened vanilla yogurt 1/4 cup fat-free cream cheese, softened 1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy. Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional analysis per serving

Serving size 1 parfait glass

Calories 129Total fat 1 gSaturated fat 0.5 gTotal fat TraceMonounsaturated fat 0.3 gCholesterol 5 mgSodium 144 mgTotal carbohydrate 24 gDietary fiber 3 gAdded sugars 1 gProtein 6 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fruits 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1/2 Fruits 1

Diabetes Meal Plan Choices

Milk and milk products 1/2 Fruits 1 This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books. ShareTweet July 28, 2022

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