A well-balanced diet provides you with essential nutrients that nourish your body and fuel your movement throughout your day. Registered dietitian Trista Chan, MHSc has teamed up with us on monthly movement-fueling recipes like this one for berry and granola yogurt parfait.
Recover after a workout with this colourful parfait! The protein will help repair and grow your muscles, the antioxidants will help reduce inflammation, and the carbs will help replenish your energy.
Time: 10 minutes (plus 25 minutes for the granola)
Yields 2 servings
Ingredients:
- 1 cup of plain Greek yogurt (0% or 2%)
- 3 Tbsp of hemp seeds
- 1/2 cup of mixed berries (blueberries, raspberries and/or strawberries)
- 1/3 cup of low-sugar granola (store-bought or see below for ingredients and instructions for making homemade granola)
- 1 tsp of honey or maple syrup
Instructions for making berry and granola yogurt parfait:
- In a small bowl, mix the Greek yogurt and hemp seeds until they’re well combined.
- In 2 serving glasses or bowls, layer half of the yogurt mixture.
- Add half of the berries and granola.
- Repeat the layers with the remaining yogurt, berries and granola.
- Drizzle it with honey or maple syrup.
- Serve immediately or refrigerate for up to 24 hours.
Homemade granola
Time: 30 minutes
Yields 6 servings
Ingredients:
- 2 cups of rolled oats
- 1/4 cup of mixed seeds and nuts (pumpkin, sunflower and almonds)
- 1/2 tsp of cinnamon
- A pinch of salt
- 2 Tbsp of honey or maple syrup
- 2 Tbsp of olive oil or any other vegetable oil
Instructions for making homemade granola:
- Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper.
- In a bowl, mix the oats, seeds, nuts, cinnamon and salt.
- Drizzle with honey or maple syrup and melted oil, stirring to coat.
- Spread evenly on the baking sheet.
- Bake for 20–25 minutes, stirring halfway or until golden brown.
- Let the mixture cool before storing it in an airtight container for up to 7 days.
- Enjoy as a crunchy topping for your parfait!
