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10-Minute High Protein Dates And Yogurt Parfaits
Healthy sweet recipes can be hard to come by - but these orange-scented dates and yogurt parfaits are both healthy and delicious. Made with just a few simple ingredients, it's the perfect recipe for iftar or suhoor as a Ramadan dessert. With only six ingredients and ten minutes of prep, you can make your own in no time. Plus, these parfaits are rich in protein and dietary fibre, with only a dash of maple syrup and qualify as a heart healthy and diabetes friendly recipe.
Ingredients
- 1 orange, cara, washed, juice of entire fruit and zest of half orange
- 1 cup pecans, plain, roughly chopped, Benefits of nuts
- 2 cups Greek yogurt, 2%, plain, unsweetened, Are fermented foods good for gut health?
- 1 tbsp maple syrup, pure, no added sugar
- 2 tsp vanilla extract, pure, unsweetened
- 1 cup Medjool dates, soft, chopped into small chunks
Instructions
- In a medium bowl, grate the zest of half an orange and extract the juice from the entire fruit.
- Add yogurt, orange juice, maple syrup, and vanilla extract and stir to combine.
- Gather 4 clean glasses to assemble the parfaits. In each glass, begin with chopped dates and chopped nuts as the first two layers. Add a little yogurt and repeat the process one more time to produce 2 sets of layers. You want to distribute the ingredients equally among four glasses.
- Garnish each parfait with orange pieces, curls or zest for added flair. Serve immediately and enjoy!
Notes
- You may prep the parfait ingredients ahead of time, but I recommend waiting to assemble them until just before serving. Otherwise, they'll get soggy.
- I like to use a combination of Medjool dates and pecans for these yogurt parfaits, but you could use any type of nut or dried fruit.
- If you don't have fresh oranges on hand, you could substitute with another citrus fruit like lemon or lime.
- For a more decadent treat, you could drizzle the parfaits with dark chocolate or top with whipped cream.
- If you're using a sweetened yogurt, you may want to reduce the amount of maple syrup used in the recipe.
- The yogurt mixture can also be used as a fruit dip. It's delicious with fresh berries!
Nutrition Information:
Calories: 302kcal (15%)Carbohydrates: 23g (8%)Protein: 13g (26%)Fat: 18g (28%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 5mg (2%)Sodium: 37mg (2%)Potassium: 386mg (11%)Fiber: 4g (16%)Sugar: 18g (20%)Vitamin A: 92IU (2%)Vitamin C: 18mg (22%)Calcium: 155mg (16%)Iron: 1mg (6%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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