• Lauren Humphreys

Lemon Blueberry Almond Parfait

My second Greek yogurt parfait is lemon blueberry almond. In case you missed my first post for toasted coconut strawberry, you can find it in the link here! Isn’t it beautiful!

I love eating a balanced breakfast that combines fat, carbohydrates, and protein. This helps me feel satisfied and energized for a longer period of time. By including a variety of healthy foods, you also ensure you are getting important vitamins and minerals. Nutrient dense foods are those that provide energy (aka calories) as well as other beneficial nutrients, like fiber, vitamins, minerals, phytochemicals, antioxidants, etc.

I like to use plain Greek yogurt since it is filled with with nutrition without added sugar. Sometimes I buy whole fat and other times I buy fat free. It really depends on the day. Plain Greek yogurt is thick, creamy, and tart. If dairy isn’t your thing, feel free to substitute your favorite non-dairy variety. Some varieties of yogurt have as much as 15+ grams of added sugars per serving, which is quite high. My recommendation is to always read the labels carefully when choosing brands and flavors. I like to find varieties with 5g of added sugar per serving or less if buying a flavored yogurt. I personally do not like the taste of any artificial sweeteners, so I steer clear of “lite” or artificially sweetened yogurts altogether.

One of my favorite things about plain yogurt is that it is a blank canvas. If you choose an unsweetened yogurt, you can always sweeten it using healthier toppings like fruit or granola. Greek yogurt is an excellent choice because it is high in protein, a good source of calcium, and contains probiotics! Probiotics are living bacteria that confer health benefits. The benefits of these good bacteria include enhanced microbial diversity in the gut, prevention of harmful bacteria proliferation, aid to the immune system, and help with the regulation of appetite and satiety hormones. The topic of probiotics really fascinates me, and I have more to share on this in a later post!

Blueberries are one of my favorite fruits. They are a nutritional powerhouse and provide fiber, vitamin C, manganese, and anthocyanins! Plus, they are versatile and absolutely delicious. Since they are not quite in season, I like to keep frozen blueberries on hand at all times. They thaw quickly and an ideal addition to make your breakfast routine a bit easier.

The lemon addition in this parfait is lemon curd. Yes, this is typically a dessert topping and full of sugar. However, but it adds a lovely sweetness and zippy lemony flavor! I use it sparingly and it contrasts nicely with the tartness of the plain Greek yogurt. The Trader Joe’s lemon curd is my personal favorite but you may also use homemade lemon curd as well.

Lastly, I love raw almonds and always keep them on hand for snacking or baking. They are an excellent source of vitamin E, magnesium, and manganese, and a good source of fiber! I like to give whole almonds a coarse chop before adding them. This gives the parfait the texture contrast it needs.

The colors of this parfait are lovely and perfect for spring. Dare I say this feels “dessert-like” without actually being too sweet. Breakfast win!

Lemon Blueberry Almond Parfait

Feel free to adjust the ratios for you liking and nutrition needs. I often increase the blueberries!

½ cup frozen blueberries

¾ cup plain whole fat Greek yogurt

2 Tbsp chopped raw almonds

2 tsp lemon curd

In a small stemless wine glass or bowl, layer the blueberries, Greek yogurt, and raw almonds. Top with a drizzle of lemon curd.

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