July 8, 2021
A yogurt parfait has become my go-to breakfast. Prep is fast and easy and there’s no mess to clean up. It’s healthy, versatile and delicious – almost like having dessert for breakfast!
One of my favourite things about my morning parfait is the number of options that are available, meaning every day can be different.
Let’s start with the yogurt. Did you know that there are a lot of plant-based options? Soy, coconut, cashew, almond, oat, hemp, even pea-based yogurt!
Of course, you’ll want to check the labels in your grocery store to see how the different types and brands compare, but you should find these vegan options provide a good source of calcium, healthy fats, and have active live cultures which contribute to a healthy gut, just like milk-based yogurts. Watch out for added sugar and other additives.
You’ll probably note that most plant-based yogurts are lower in protein than their dairy counterparts. But we’re going to up the protein by adding a handful of nuts and seeds. Again, so many options – pumpkin seeds, sunflower seeds, almonds, cashews, mixed nuts – which will give you not only protein but a variety of vitamins and minerals.
Next, what fruit are you going to add? Berries are top of my list: blueberries, blackberries, raspberries and strawberries add so much flavour, colour and nutrients. Other great choices are juicy peaches, golden kiwis, pineapple or even watermelon. All are full of vitamins and minerals so see what’s in season and let your taste buds decide.
For a little added nutritional boost, top with a sprinkle of cinnamon for its blood-sugar-lowering benefits, and add some hemp, chia or flax seeds to increase your Omega 3 fatty acids.
Your Perfect Plant-Based Parfait
- Yogurt: ½ to ¾ cup
- Nuts or seeds: ¼ to ½ cup, chopped if desired
- Fruit: 1 cup, sliced or chopped into bite-sized pieces if desired
- Toppings: A sprinkle of cinnamon, 1 tbsp flax seed, chia seed and/or hemp seed
Place half the yogurt into your parfait glass, bowl or cup – choose something pretty and make breakfast a little special! Add half of your nuts or seeds and half your fruit. Add the rest of the yogurt, followed by the remaining nuts or seeds and fruit. Top with a sprinkle of cinnamon and flax, chia or hemp seeds.
Mix and match until you’ve found your own perfect parfait!