Gingery Fruit Salad Parfait

Vegetarian
Health score
16%
Gingery Fruit Salad Parfait
25 min.
4
439kcal

Suggestions

Ingredients

  • cup blackberries fresh
  • cup blueberries fresh
  • tablespoons crystallized ginger chopped
  • cup cereal your favorite
  • tablespoons honey 
  •  lemon zest juiced
  • cups greek yogurt low-fat divided
  • tablespoons orange juice 
  • cup strawberries fresh

Equipment

  • bowl
  • sauce pan

Directions

  1. In a small saucepan over medium heat, add 1 cup water, the ginger, honey, orange juice, lemon zest and lemon juice. Bring to a boil, reduce the heat and simmer about 10 minutes.
  2. Put the fruit into a large bowl and pour the ginger sauce over top. Toss gently to combine.
  3. Place 1 cup Greek yogurt into 4 individual serving cups. Top with some granola and spoon over some of the fruit and sauce.
  4. Serve immediately.

Nutrition Facts

Calories439kcal
Protein24.41%
Fat20.99%
Carbs54.6%

Properties

Glycemic Index
52.32
Glycemic Load
10.21
Inflammation Score
-6
Nutrition Score
13.070434648058%

Flavonoids

Cyanidin
39.72mg
Petunidin
11.71mg
Delphinidin
13.22mg
Malvidin
25.01mg
Pelargonidin
9.11mg
Peonidin
7.6mg
Catechin
16.42mg
Epigallocatechin
0.56mg
Epicatechin
2.06mg
Epicatechin 3-gallate
0.05mg
Epigallocatechin 3-gallate
0.28mg
Eriodictyol
0.01mg
Hesperetin
1.02mg
Naringenin
0.28mg
Luteolin
0.07mg
Kaempferol
0.89mg
Myricetin
0.74mg
Quercetin
4.55mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:438.79kcal
21.94%
Fat:10.44g
16.07%
Saturated Fat:3.41g
21.33%
Carbohydrates:61.14g
20.38%
Net Carbohydrates:55.83g
20.3%
Sugar:41.86g
46.51%
Cholesterol:13.11mg
4.37%
Sodium:105.76mg
4.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.33g
54.67%
Manganese:1.33mg
66.35%
Vitamin C:38.61mg
46.8%
Calcium:312.96mg
31.3%
Fiber:5.31g
21.24%
Vitamin K:16.41µg
15.63%
Vitamin E:1.92mg
12.79%
Phosphorus:112.93mg
11.29%
Magnesium:43.33mg
10.83%
Iron:1.9mg
10.53%
Copper:0.2mg
9.85%
Vitamin B1:0.13mg
8.84%
Folate:33.29µg
8.32%
Potassium:287.82mg
8.22%
Selenium:5.75µg
8.21%
Zinc:0.95mg
6.35%
Vitamin B2:0.1mg
5.71%
Vitamin A:250.17IU
5%
Vitamin B6:0.09mg
4.67%
Vitamin B3:0.88mg
4.37%
Vitamin B5:0.4mg
3.96%