Posted by: Duke Raleigh Hospital | March 28, 2013

Dr. Farkas’ Healthy Recipe: Nutty Berry Crunch Parfait

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By Dr. Linda Farkas

Nutty Berry Crunch is another one of my favorite healthy recipes. Packed with fiber and protein, it makes a great “sweet-tooth” or snack option.

This parfait is a smarter choice when looking for necessary nutrients, but if you are counting calories be sure to watch portions because it is a little on the indulgent side.

Anytime that you can incorporate fresh fruits and whole grains into recipe, it’s a great idea. Also, as suggested by ChooseMyPlate.gov, pecans and walnuts make great additions.

Ingredients
1 cup all-purpose flour
1/2 cup packed brown sugar (substitute with Splenda brown sugar to cut calories)
1/3  cup coarsely chopped pecans or walnuts
1/2  cup cold butter or margarine
1-1/2  cups high fiber cereal (such as Fiber One)
1/3 cup flaked coconut
6 containers (6 oz. each) fat free raspberry yogurt
1-1/2 cups blackberries, blueberries and raspberries

Directions

  • Heat oven to 400°F. In large bowl, mix flour, brown sugar and pecans. Cut in butter, using pastry blender (or pulling 2 table knives through ingredients in opposite directions), until mixture is crumbly. Stir in cereal and coconut. Spread in ungreased 13×9-inch pan.
  • Bake 15 minutes, stirring once. Remove from oven; stir and cool 10 to 15 minutes.
  • In each of 6 parfait glasses, layer 1 to 2 tablespoons cereal mixture, 1/2 container of yogurt and 2 tablespoons berries; repeat layers. Top each with 1 tablespoon cereal mixture. If desired, garnish with additional berries. Store remaining cereal mixture in refrigerator.

Nutrition Facts (1 Serving, 1 Parfait)
Calories 590
Calories from Fat 210
Total Fat 24g
Saturated Fat 12g
Trans Fat 1/2g
Cholesterol 50mg
Sodium 260mg
Total Carbohydrate 86g
Dietary Fiber 10g
Sugars 49g
Protein 9g

Check out our other healthy recipes !

Linda M. Farkas, MD FACS FASCRS is associate professor of surgery in the division of surgical oncology at Duke. She is part of Duke Raleigh Hospital’s colorectal health program, which also includes M. Benjamin Hopkins, MD. Learn more about colorectal screening.


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