|
Preparation time: 15 minutes |
4 servings |
|
|
245 calories per serving, 9% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
Blueberries, raspberries, and strawberries have incredibly high antioxidant capacities—and they’re delicious, to boot. This parfait will make your RealAge 8.4 days younger. |
Berries, nuts, yogurt, melon, whole-grain cereal, soy yogurt (antioxidants, calcium, healthy protein, magnesium, selenium, potassium, vitamin B3, folic acid, flavonoids, fiber) |
ingredients
24 ounces low-fat soy vanilla yogurt, such as White Wave brand
4 teaspoons honey
½ teaspoon pure vanilla extract
1 cup hulled, quartered strawberries
1 cup raspberries
1 cup blueberries
1 cup diced honeydew melon
½ cup Grape-Nuts (or similar) cereal
preparation
In a medium bowl, combine yogurt, honey, and vanilla; mix well. In four large goblets or clear dessert dishes, arrange fruit and yogurt mixture in four layers. Top with cereal.
substitutions: Low-fat vanilla yogurt may replace soy yogurt, blackberries may replace blueberries, and cantaloupe may replace honeydew melon.
tips: Look for especially juicy melon—its ripeness will help sweeten the dish. The crunch of the cereal is a chef’s way to keep you interested: the rough texture contrasts with the smoothness of the yogurt and the firm flesh of the fruit to make your mouth go “Wow!” Keep the melon diced medium: it’s easier to eat small chunks rather than big ones, and the melon will go farther.
nutritional analysis
|
Total fat (g) 4.0 |
Sodium (mg) 128 |
Vitamin A (RE) 203 |
|
Fat calories (kc) 36 |
Calcium (mg) 30 |
Beta-carotene (RE) 95 |
|
Cholesterol (mg) 0 |
Magnesium (mg) 58 |
Vitamin C (mg) 44 |
|
Saturated fat (g) 0.4 |
Zinc (mg) 1.0 |
Vitamin E (mg) 0.3 |
|
Polyunsaturated fat (g) 1.7 |
Selenium (mcg) 6 |
Thiamin B1 (mg) 0.5 |
|
Monounsaturated fat (g) 0.7 |
Potassium (mg) 561 |
Riboflavin B2 (mg) 0.4 |
|
Fiber (g) 6.6 |
Flavonoids (mg) 1.1 |
Niacin B3 (mg) 3.6 |
|
Carbohydrates (g) 36 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.4 |
|
Sugar (g) 16.7 |
Fish (oz) 0 |
Folic acid (mcg) 70 |
|
Protein (g) 7.6 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.8 |