Citrus-Berry Parfait

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

Suggestions


Indulge in a refreshing and vibrant dessert that celebrates the delightful flavors of nature with our Citrus-Berry Parfait! This easy-to-make treat is perfect for any occasion, whether you're hosting a summer brunch, looking for a light dessert after dinner, or simply craving a healthy snack. With its beautiful layers of fresh berries and creamy Greek yogurt, this parfait not only looks stunning but also offers a burst of flavor in every bite.

What makes this recipe truly special is its combination of sweet and tangy elements. The juicy blackberries, blueberries, raspberries, and strawberries are perfectly complemented by the zesty orange juice concentrate and the aromatic hints of fresh mint and rosemary. Each spoonful is a delightful experience that will leave your taste buds dancing with joy!

Not only is this Citrus-Berry Parfait vegetarian and gluten-free, but it also packs a nutritious punch with low-fat Greek yogurt, making it a guilt-free indulgence. With just 10 minutes of preparation time, you can whip up this delicious dessert that serves six, making it an ideal choice for gatherings or a family treat. So, gather your ingredients and get ready to impress your friends and family with this stunning and wholesome dessert that’s as good for your body as it is for your palate!

Ingredients

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