Pumpkin & Granola Parfait

 

Ingredients: 

• 1  container (6-ounces) plain low-fat yogurt
• 2  teaspoons honey
• 1/4  teaspoon pumpkin-pie spice
• 1  whole-grain crunchy granola bar, crumbled
• 1/2  cup canned pumpkin

 

Directions:

1.  Mix together yogurt, honey and pumpkin-pie spice.
2.  In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin. 



SOURCE:  Pumpkin and Granoa Parfait

Pumpkin

Breakfast Parfait

Here's a nutritious and very simple recipe to start your day right.  It's perfect when you're in a hurry, but still don't want to miss your day's energy boost!

Preparation Time: 10 minutes 

Ingredients:

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ  

Directions:

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ. 

*1 serving

Per Serving:

Calories 248

Carbohydrates 35 grams

Fat 2 grams

Protein 23 grams

Dietary Fiber 3 grams

Saturated Fat 1 gram

Monounsaturated Fat 1 gram

Cholesterol 7 mg

Potassium 414 mg

Sodium 24 mg

SOURCE: Breakfast Parfait

Papaya Berry Yogurt Parfaits

For the most visually rewarding presentation, layer the parfaits in clear glasses.


Preparation Time: 20 minutes


 Ingredients:
• 3 containers (5.3 ounces each) plain nonfat Greek yogurt
• 5 tablespoons honey
• 1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
• 1 piece fresh ginger (about 2 inches)
• 1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
• 1 package (6 ounces) fresh blackberries
• 1 package (6 ounces) fresh raspberries
• 1/4 cup chopped fresh mint, plus sprigs for garnish
• 1/2 cup granola

*Serves 6


Directions:
1. In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl.
3. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice.
4. Discard pulp.
5. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine.
6. Add papaya, blackberries, and raspberries and toss gently to coat.


To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.


Per serving:
164 calories
5 g protein
1 g fat

8 g carbs

5 g fiber

 
SOURCE: Papaya-Berry Yogurt Parfaits

Papaya

Libby's Everyday Pumpkin Parfait

From morning to night this parfait is the perfect way to satisfy your craving for a sweet and crunchy healthy snack. The pumpkin blends easily with the yogurt to add a unique twist of flavor to this creamy yet crunchy treat.

Prep: 5 min

Ingredients:

• 1 cup fat-free or lowfat vanilla yogurt
• 1/4 cup LIBBY'S® 100% Pure Pumpkin
• 1/4 teaspoon pumpkin pie spice
• 1/2 to 2/3 cup lowfat or fat free granola

Directions:

1. Combine yogurt, pumpkin and pie spice in small bowl.

2. Place 1/2 yogurt mixture into two 1-cup parfait glasses. Top yogurt mixtures with 1/2 of granola. Top each with remaining yogurt mixture and granola.

*Makes 2 servings

Per Serving:
Calories 200
Calories from Fat. 15
Total Fat 1.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 130mg
Carbohydrates 41g
Dietary Fiber 4g
Sugars 26g
Protein 7g

SOURCE: Libby's Everyday Pumpkin Parfait

Pumpkin