Citrus-Berry Parfait

Vegetarian
Gluten Free
Health score
8%
Citrus-Berry Parfait
Download PDF
Dessert
10 min.
6
127kcal

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Ingredients

  • 0.5 cup blackberries fresh halved
  • 0.5 cup blueberries fresh
  • 1 tablespoon mint leaves fresh minced
  • 1.5 teaspoons rosemary fresh minced
  • 3 cups greek yogurt plain fat-free chilled low-fat well
  • 1.5 tablespoons honey 
  • 6 servings garnish: mint leaves fresh
  • 0.3 cup orange juice concentrate frozen 100% thawed
  • 0.5 cup raspberries fresh
  • 6 servings sea salt flaked
  • 1 cup strawberries fresh quartered

Equipment

  • bowl

Directions

  1. Combine first 5 ingredients in a bowl.
  2. Layer yogurt mixture and berries evenly in 6 parfait glasses or wineglasses.
  3. Sprinkle each with a pinch of flaked sea salt.
  4. Garnish, if desired.

Nutrition Facts

Calories127kcal
Protein34.7%
Fat4.59%
Carbs60.71%

Properties

Glycemic Index
30.55
Glycemic Load
3.67
Inflammation Score
-5
Nutrition Score
9.7443477900132%

Flavonoids

Cyanidin
18.02mg
Petunidin
3.95mg
Delphinidin
4.58mg
Malvidin
8.35mg
Pelargonidin
6.12mg
Peonidin
2.55mg
Catechin
5.98mg
Epigallocatechin
0.33mg
Epicatechin
1.09mg
Epicatechin 3-gallate
0.04mg
Epigallocatechin 3-gallate
0.16mg
Eriodictyol
0.57mg
Hesperetin
0.19mg
Naringenin
0.07mg
Apigenin
0.1mg
Luteolin
0.26mg
Kaempferol
0.36mg
Myricetin
0.25mg
Quercetin
1.75mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:126.7kcal
6.33%
Fat:0.66g
1.02%
Saturated Fat:0.13g
0.83%
Carbohydrates:19.77g
6.59%
Net Carbohydrates:17.39g
6.32%
Sugar:15.7g
17.44%
Cholesterol:5mg
1.67%
Sodium:232.26mg
10.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.3g
22.61%
Vitamin C:43.94mg
53.26%
Vitamin B2:0.33mg
19.58%
Manganese:0.32mg
16.08%
Phosphorus:159.97mg
16%
Selenium:10.18µg
14.55%
Calcium:132.52mg
13.25%
Vitamin B12:0.7µg
11.67%
Potassium:334.37mg
9.55%
Fiber:2.38g
9.52%
Folate:32.97µg
8.24%
Vitamin B6:0.14mg
6.78%
Magnesium:26.58mg
6.65%
Vitamin K:6.13µg
5.84%
Vitamin B1:0.08mg
5.52%
Vitamin B5:0.54mg
5.41%
Zinc:0.75mg
4.98%
Copper:0.08mg
4.09%
Vitamin A:180.93IU
3.62%
Vitamin B3:0.7mg
3.51%
Vitamin E:0.47mg
3.15%
Iron:0.52mg
2.87%
Gluten FreeLacto Ovo VegetarianDessertRosemary
Source:My Recipes

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