This parfait is like summer in a cup. Blueberries and peaches add natural sweetness to the parfait, while walnuts provide a little added protein and an enjoyable crunch. Walnuts are a great source of omega-3s, plus, according to traditional Chinese medicine, they are thought to help tonify and strengthen the kidneys. Because they are high in potassium, enjoying them in moderation is key.
1 cup plain, unsweetened yogurt, divided
1 teaspoon vanilla extract
1 small peach, diced
½ cup blueberries
2 tablespoons walnut pieces
1 In a small bowl, mix together the yogurt and vanilla. Add 2 tablespoons of yogurt to each of 2 cups. Divide the diced peach and the blueberries between the cups, and top with the remaining yogurt.
2 Sprinkle each cup with 1 tablespoon of walnut pieces.
Cooking tip: Make these up to three days in advance, cover, and refrigerate until ready to eat.
Per Serving Calories: 191; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 15mg; Carbohydrates: 14g; Fiber: 14g; Protein: 12g; Phosphorus: 189mg; Potassium: 327mg; Sodium: 40mg