BREAKFAST BERRY PARFAIT

Written By Chloe Willett
 

SNACK – BREAKFAST BERRY PARFAIT

 

PREP: 5 min

COOK: 20 min

TOTAL: 25 min

SERVES: 4

 

INGREDIENTS

  • 1 punnet medium-sized strawberries*

  • 1 cup blueberries, raw*

  • 1 tbsp mint, chopped, raw

  • 2 cups toasted muesli mix (opt for a high protein, nut-based option)

  • 2 cups high protein, low-fat yoghurt

  • 2 tbsp honey/maple syrup

 

*Cost-Effective! Opt for pre-frozen berries, just remember to defrost before using.
 

METHOD

1.     Wash berries and mint. Dice the strawberries (can skip if using frozen berries).

2.     Select glass tumblers for each serve if serving parfaits at once or glass jars for each serve if making in advance.

3.     For each serving place 2 tbsp of muesli to the bottom of each layer. Top with ½ cup of yoghurt and drizzled with ½ tbsp of honey. Sprinkle over ⅛ berries (reserve a strawberry for each serve).

4.     Repeat layers until jar is full. Top with remaining 2 tbsp of muesli per serve. Garnish each glass or container with a strawberry and optional mint leaves.

 

*Meal Planning Hack! You can store extra portions in glass jars and keep in the fridge for up to 3 days for an easy on-the-go breakfast.

*Extra Protein! Add a scoop of protein powder in Step 2 to enhance the protein content.

 

NUTRITION INFORMATION

ENERGY: 326 kcal (1365 kJ)

PROTEIN: 16.8 g

TOTAL CARBS:  40.6 g

SUGARS: 20.8 g

FIBRE: 5.2 g

TOTAL FAT: 10.6 g

SATURATED FAT: 2.1 g

SODIUM: 79 mg

CALCIUM: 249 mg

IRON: 2.3 mg

 

DELIGHTFUL “DID-YOU-KNOWS”

Oaty and Nutty Muesli

  • Excellent source of soluble fibre, which helps to lower LDL cholesterol, regularise bowel motions, aid in weight loss and maintenance through promoting satiety, and supports a healthy gut microbiome.

  • Also rich in heart-healthy monounsaturated fats, protein, and micronutrients including Vitamin E and magnesium.

  • Vitamin E is a powerful antioxidant that aids skin and immune health.

  • Magnesium is a cofactor nutrient to many metabolic processes including muscle function, nerve signalling, and heart rhythm.

 

Low Fat, High Protein Yoghurts

  • Provides natural sweetness and creaminess and is an excellent source of calcium, protein, Vitamin D, and Vitamin B12.

  • Fortified with extra protein to help you meet your daily protein requirements for your muscle health, whilst also promoting satiety.

  • Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.

 

Berries – Delightful Antioxidant Bundles

  • Naturally low in energy while providing fibre, vitamins, and natural sweetness, making them a healthy addition to snacks, breakfasts, and desserts.

  • Rich in Vitamin C and protective plant compounds that support immune health and help protect cells from damage.

  • Good source of fibre, potassium, and polyphenols.

 

Maple Syrup or Honey – Sweets from Nature

  • Provides natural sweetness plus trace nutrients including manganese, zinc, and potassium. Though both are still sugars, they are considered “less refined” than white sugar and contain some antioxidants.

  • Manganese supports energy metabolism and bone health.

  • Zinc promotes immune health and wound healing.

  • Potassium helps maintain fluid balance and heart function.

 
Chloe Willett
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