If you're looking for a delicious and healthful treat that's both easy to make and full of nutrients, this Vegan Berry Parfait is the perfect choice. Rich in fiber and layered with the natural sweetness of fresh berries, it's an excellent option for breakfast, a snack, or even a dessert!
Ingredients:
- 1 cup vegan yogurt (coconut, almond, or soy-based)
- 1/2 cup granola (ensure it's vegan; look for honey-free varieties)
- 1/2 cup fresh strawberries, sliced
- 1/2 cup fresh blueberries
- 1/2 cup fresh raspberries
- 2 tablespoons chia seeds
- Optional: a drizzle of agave syrup or a sprinkle of nuts for extra texture
Instructions:
Prepare the Fruit: Wash all berries and slice strawberries. Set aside.
Layer the Parfait: In a clear glass or jar, start by adding a layer of vegan yogurt at the bottom. Follow this with a layer of granola, then a layer of mixed berries. Sprinkle a layer of chia seeds over the berries.
Repeat the Layers: Repeat the layering process until the glass is almost full, finishing with a layer of berries on top for a visually appealing presentation.
Add Final Touches: If desired, drizzle a little agave syrup over the top for added sweetness, or sprinkle some nuts for crunch.
Serve Immediately or Chill: For best texture, serve the parfait immediately after assembling to keep the granola crunchy. Alternatively, you can refrigerate it for an hour before serving to allow the flavors to meld together.
Nutritional Benefits:
This berry parfait is not just tasty but also incredibly beneficial for your health. Berries are rich in antioxidants, vitamins, and minerals, while vegan yogurt provides a gut-friendly probiotic boost. Chia seeds are a fantastic source of omega-3 fatty acids and fiber, which help in maintaining heart health and promoting digestive well-being.
Estimated Calories:
To calculate the calories for the High-Fiber Vegan Berry Parfait, we need to consider the calories from each ingredient:
- Vegan Yogurt: 1 cup typically has about 150-200 calories, depending on the type (coconut, almond, or soy-based).
- Granola: 1/2 cup of vegan granola generally contains around 200-250 calories.
- Fresh Strawberries: 1/2 cup of sliced strawberries has about 24 calories.
- Fresh Blueberries: 1/2 cup of blueberries contains about 42 calories.
- Fresh Raspberries: 1/2 cup of raspberries holds about 32 calories.
- Chia Seeds: 2 tablespoons of chia seeds have about 120 calories.
Optional Agave Syrup or Nuts: These would add additional calories, but since they are optional, we'll not include them in the basic calculation.
Adding these up gives us:
- Vegan Yogurt: ~175 calories (average for simplicity)
- Granola: ~225 calories (average for simplicity)
- Strawberries: 24 calories
- Blueberries: 42 calories
- Raspberries: 32 calories
- Chia Seeds: 120 calories
Now let's calculate the total calories and then we can discuss per serving.
The total calorie content for the High-Fiber Vegan Berry Parfait is approximately 618 calories. If this serves as one generous serving for a filling breakfast or dessert, that's the calorie count you'd be looking at. If you divide it into smaller portions, you can adjust the calorie count accordingly. This makes a delicious and nutritious choice with a good balance of natural sweetness and health benefits!
Serving Suggestions:
The parfait can be enjoyed as a refreshing breakfast or a light dessert. For a more filling meal, pair it with a vegan protein smoothie or a cup of herbal tea. It's also a great choice for a portable snack—simply prepare it in a jar with a lid!
Enjoy this delightful High-Fiber Vegan Berry Parfait that combines health with taste, perfect for any day and any meal!
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