Breakfast is the most important meal of the day and it’s best to stock up on nutrient-rich foods that will keep your body and your brain going strong all day long. Avoid the sugar crash and reach for energy-boosting ingredients that will hold you until lunchtime. This healthy fruit and yogurt parfait is perfect when you’re on the go or looking for a quick and easy breakfast that will satisfy the kids before school. It’s packed with calcium, protein, fiber, antioxidants and more - everything you need to get your morning started right (minus the caffeine!).
I like to use a thick and creamy fat free Greek yogurt instead of a pre-sweetened yogurt in my parfaits. Adding a drizzle of healthy honey (a natural antibacterial) allows me to control the sweetness and I know what’s going into my family’s breakfast. I also layer our parfait with flaxseed meal, a tasty and nutty “miracle” food that’s super rich in antioxidants, omega-3s, vitamin B1, fiber, and more. Flaxseed meal also provides strong cardiovascular benefits and is very low on the glycemic index. In fact, both the American Heart Association and the Mayo Clinic recommend a daily intake of 42 grams (3 tablespoons) of nuts and seeds for a heart healthy diet. So I also toss in a couple of tablespoons of nuts - walnuts, slivered almonds, pumpkin seeds, etc. - both for health and texture. All these healthy ingredients packed into one little easy breakfast! Here's to healthy and delicious breakfasts that can be whipped up in no time!
Healthy Summer Berry Yogurt Parfait
For an on-the-go breakfast make this in a Mason or other sealable jar or container.
1/2 cup fat free plain Greek yogurt
A drizzle (about 1 tablespoon) of honey
2 tablespoons rolled oats
2 tablespoons toasted walnut pieces
1 teaspoon flaxseed meal
Blueberries, raspberries, blackberries - preferably fresh but frozen will work, too!
Spoon yogurt into a jar, glass or bowl. Drizzle with honey and top with rolled oats, 1 tablespoon of walnuts, and flaxseed meal.
Top with berries and the remaining walnuts. Drizzle with a bit more honey, if you like.