Raspberry Yogurt Parfait with Peaches

Serves 4  |  1 cup per serving
a parfait glass containing pink, white and yellow layers of yogurt and fruit

To avoid a lot of the added sugars in store-bought flavored yogurts, make your own by blending fruit and plain yogurt. This parfait is an easy-to-make, delicious, nutritious breakfast or snack. Enjoy in any season as frozen raspberries and peaches are available year-round.

Calories

125
per serving

Fiber

2 g
per serving

Protein

15 g
per serving

Ingredients

1 1 ⁄2 cups fat-free plain Greek yogurt and 1 cup fat-free plain Geek yogurt, divided use
1 cup fresh or frozen unsweetened raspberries, thawed if frozen
1⁄2 teaspoon ground cinnamon
1⁄2 teaspoon vanilla extract
1 cup no-sugar-added canned sliced peaches, packed in their own juice, drained, or frozen unsweetened peaches, thawed if frozen, and diced

 

Directions

  1. In a food processor or blender, process 1 1⁄2 cups yogurt and the raspberries for 15 to 20 seconds, or until the mixture is smooth, stopping to scrape the sides as needed.
     
  2. In a small bowl, stir together the remaining 1 cup yogurt, cinnamon, and vanilla until well blended.
     
  3. In four small cups, layer as follows: 2 tablespoons peaches, 1⁄4 cup raspberry yogurt mixture, 1⁄4 cup plain yogurt mixture, 1/4 cup raspberry yogurt mixture, and 2 tablespoons peaches.
     

Level 4: Pureed
Omit the layering step. In a food processor or blender, process all the ingredients until smooth. There should be no separation of liquid.

Level 5: Minced and Moist
If needed, using a knife, cut the fruit into pieces no more than 4 milliliters in size. The pieces should fit between the tines of a fork. Layering is optional.

Level 6: Soft and Bite-Size
Using a knife, cut the fruit into pieces no bigger than 1.5 x 1.5 centimeters (the size of your thumbnail).

 

Cook’s Tip

Experiment with different flavor combinations. Swap out the raspberries for no-sugar-added canned pears or frozen mixed berries. Substitute frozen cherries or mango for the peaches. Be sure to avoid substituting pineapple, grapes, and dried fruits.
 

Nutrition Analysis

(per serving)
Calories 125
Total Fat 1.0 g
   Saturated Fat 0.0 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 0.0 g
   Monounsaturated Fat 0.0 g
Cholesterol 7 mg
Sodium 51 mg
Carbohydrates 14 g
   Fiber 2 g
   Total Sugars 9 g
   Includes Added Sugars 0 g
Protein 15 g

 

Dietary Exchanges

1 other carbohydrate
2 lean meats