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Berry Nutty Breakfast Parfait

Berry Nutty Breakfast Parfait

It is estimated that 31 million people in this country skip breakfast. But that’s not a very wise thing to do. Breakfast is considered the most important meal of the day. A healthy breakfast provides the energy and nutrients necessary to get the body going.

Breakfasts can tend to be mundane without much variety. People tire of a repeated routine of cereal, eggs or pancakes. This recipe for Berry Nutty Breakfast Parfait from the American Institute for Cancer Research (AICR) is a healthy and tasty alternative.

Berries are a good source of vitamin C and fiber. They also contain antioxidants that can fight free radicals, which are compounds that are capable of damaging cells and genetic material. This damage can result in cancer.

Yogurt — particularly low-fat or non-fat — is a good source of calcium and protein. Nuts provide “good” fats, fiber, vitamins and omega-3 fatty acids that may protect against irregular heart rhythms that can lead to heart attacks.

Even better, according to the AICR, this recipe “will taste like you are having dessert for breakfast.”


• 2 cups blueberries

• 2 cups sliced strawberries

• 1 tbsp. honey, softened by placing the jar in a pan of water over low heat

• 2 cups low-fat plain yogurt

• ½ cup low-fat granola

• 4 tbsp. chopped walnuts (pecans or almonds can be substituted)

Place berries in mixing bowl. Drizzle with softened honey and toss gently to coat.

Spoon ¼ cup yogurt into four parfait glasses (tall, narrow wine glasses will do) and top with layer of berry mixture. Repeat layers with remaining yogurt and berry mix. Top with granola and nuts. Serve.

Makes 4 servings

Per serving:

Calories: 257

Total fat: 8g (2g saturated fat)

Carbohydrate: 41g

Protein: 10g

Fiber: 5g

Sodium: 118mg

Source: American Institute of Cancer Research