Looking for a healthy and delicious dessert? Celebrate the season with fresh berries and coconut cream. This Summer Berry Parfait is the perfect red, white and blue dessert for any of your summer gatherings!
When it comes to fruit, I’m a big fan of berries like the ones included in this recipe. They’re rich in fiber, which is important for supporting a healthy gut. They contain Vitamin C which contributes to a strong immune system (1) and health-promoting antioxidants, which help reduce inflammation. Berries also contain a diverse range of phytochemicals shown to have anticancer, anti-neurodegerative, and anti-inflammatory properties (2).
Not only is this dessert good for you, it tastes amazing and it’s super easy to put together for your next gathering! Plus, since it takes such a short time to make you’ll have plenty of time to rock this 10 minute 4th of July workout challenge!
Summer Berry Parfait
Yield: 4 servings
You will need: can opener, large bowl, hand mixer or whisk, measuring spoon, 4 clear glass containers for serving
Ingredients:
- 2 cups strawberries, quartered
- 1 cup blueberries
- 1 can full fat coconut milk (13.5 oz.), refrigerated for a few hours to get the liquid to separate from the coconut. You can also chill in the freezer briefly.
- ½ tsp vanilla extract, (optional)
- Honey or maple syrup, (optional to taste)
- hemp hearts or slivered almonds, (optional for topping)
Instructions:
- Open the bottom of the can of coconut milk from the bottom, and pour off liquid. If you’ve frozen it too long, you may need to allow it to thaw briefly. The trick is to chill it enough for the fat to solidify and separate from the water.
- Scoop out the remaining coconut cream into large bowl and whip to the consistency of whipped cream using a hand mixer or whisk. Add in vanilla and honey or maple syrup, if using.
- To assemble, layer blueberries, coconut cream and strawberries into 4 glass containers.
- Serve topped with additional berries, optional hemp hearts or slivered almonds.
Enjoy!
Nutrition Facts
Calories per Serving: 155
Be sure to share this recipe with a friend who might like it, and comment below if you try it!
Looking for more healthy dessert options?
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References:
- Skrovankova, Sona et al. “Bioactive Compounds and Antioxidant Activity in Different Types of Berries.” International journal of molecular sciences vol. 16,10 24673-706. 16 Oct. 2015, doi:10.3390/ijms161024673 Web. https://pubmed.ncbi.nlm.nih.gov/26501271/
- Seeram, Navindra P et al. “Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro.” Journal of agricultural and food chemistry vol. 54,25 (2006): 9329-39. doi:10.1021/jf061750g Web. https://pubmed.ncbi.nlm.nih.gov/17147415/
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Title: Summer Berry Parfait
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Published Date: Mon, 03 Jul 2023 11:10:37 +0000
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