Healthy Yogurt Parfait

This yogurt parfait combines nutrient-dense ingredients to create a balanced and delicious breakfast or snack, with each component working together to enhance overall health benefits.

Ingredients:

• 1 cup Greek yogurt (rich in protein and probiotics, which complement the fiber and healthy fats from other ingredients)

• 1/2 cup mixed berries (strawberries, blueberries, raspberries for a variety of antioxidants and vitamin C)

• 1/4 cup granola (provides whole grains and additional fiber; choose one low in added sugars for a healthier option)

• 1 tbsp chia seeds (high in omega-3 fatty acids, fiber, and protein; enhances nutrient absorption)

• 1 tbsp flaxseeds (rich in omega-3 fatty acids and fiber; supports heart health and digestion)

• 2 tbsp nuts (e.g., almonds, walnuts), chopped (provides healthy fats, protein, and antioxidants)

• 1 tbsp honey or maple syrup (natural sweetener with potential antioxidants; adjust to taste)

• 1/2 tsp cinnamon (adds flavor and may help regulate blood sugar levels)

Instructions:

1. Prepare the ingredients: Wash the berries and chop the nuts if needed.

2. Layer the parfait:

   • Start with a layer of Greek yogurt at the bottom of a glass or bowl.

   • Add a layer of mixed berries.

   • Sprinkle a layer of granola over the berries.

   • Add a layer of chia seeds, followed by flaxseeds.

   • Top with chopped nuts and a drizzle of honey or maple syrup.

   • Finish with a sprinkle of cinnamon.

3. Serve: Enjoy immediately, or chill in the refrigerator for a bit if you prefer it cold.

Food Synergies:

• Greek Yogurt + Berries: The protein and probiotics in Greek yogurt pair well with the antioxidant-rich berries, which help boost the absorption of antioxidants and provide a balanced meal.

• Chia Seeds + Flaxseeds: Both are high in omega-3 fatty acids and fiber. Combining them enhances their heart-healthy benefits and provides a complete profile of essential fatty acids.

• Nuts + Yogurt: Nuts add healthy fats and protein, which complement the protein in Greek yogurt and help with the absorption of fat-soluble vitamins.

• Granola + Yogurt + Berries: Granola adds crunch and whole grains, while the fiber from the granola, combined with the yogurt and berries, helps sustain energy levels and supports digestive health.

• Honey or Maple Syrup + Cinnamon: Honey or maple syrup provides natural sweetness and additional antioxidants, while cinnamon helps stabilize blood sugar levels and adds a warm flavor.