Story by: Norton Healthcare on April 21, 2016
Spring is in the air and fresh fruits on the grocery shelves and starting to appear at local farmers markets. This recipe for a low-fat berry parfait is a great way to enjoy fresh berries. You can use any and all types of berries for this recipe.
Did you know berries are considered a “superfood”? They are an excellent source of phytochemicals, or anti-oxidants. Phytochemicals is a fancy word for “protection.” Phytochemicals help protect us from cell damage that can lead to certain types of cancer. Along with protection for our cells, berries are an excellent source of vitamin C and fiber.
Makes 4 servings
1 ½ cups strawberries, washed
1 ½ cups blueberries, washed
1 ½cups blackberries, washed
14 ounces low-fat vanilla Greek yogurt
1 cup light whipped topping
1 tablespoon lemon juice
3 tablespoons lemon zest
In a large mixing bowl, make your mousse by combining the yogurt, whipped topping, lemon juice and lemon zest. Mix with a whisk until everything is well incorporated. Store covered in the refrigerator until ready to use.
Remove the stems and cut your strawberries in halves or quarters, depending on size. If desired, toss all the berries together or build the parfaits using alternating layers of single types of berries.
In a large, stemmed glass, such as a parfait or wine glass, spoon 1/3 cup of the berry mixture into the bottom of the glass. Top with approximately 1/4 cup of the mousse. If you have a piping bag with a star tip, you can use it to pipe the mousse into the glasses. Spoon another 1/3 cup of the berry mixture into the glass followed by 1/4 cup of mousse. Repeat this step one more time and top berries with remaining mousse.
Chill until ready to serve. If desired you can garnish the parfaits with additional strawberry slices or a sprig of fresh mint.
Greek yogurt is heavily strained to remove liquid whey and lactose, leaving behind a tangy, creamy product. Also, it is lower in lactose and has twice the protein content of regular yogurts. Because of its thick, creamy texture, Greek yogurt can be substituted for other fats in baked goods. Try swapping out cream cheese, oil, butter, sour cream or mayonnaise with yogurt to cut calories and boost the protein content of your favorite desserts. Greek yogurt can also be part of savory dishes. For instance, you might top a burrito with a dollop of yogurt instead of sour cream or mix it up with seasonings to make a vegetable dip.
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