Food for Thought: Red, white and blue parfait recipe

To make the most of this summer’s parties and cookouts—from July 4 and beyond—include a cool, sweet treat that balances the joy of dessert with a good mix of nutrients. Try this recipe, which comes with a seal of approval from Chloe Paddison Eddleman, education specialist and registered dietitian with St. Joseph’s/Candler.

Strawberries and blueberries (now in season in our area) provide a surge of antioxidants like anthocyanins, which support heart health and combat inflammation. Yogurt, especially Greek yogurt, is an excellent source of probiotics for gut health and high-quality protein. (For those who don’t eat dairy, coconut yogurt is one alternative, but beware of added sugars). Granola contributes dietary fiber and complex carbohydrates. Or if you prefer your own mix of chopped nuts and seeds, those will add even more protein to this recipe, which yields about four servings for your Fourth:

INGREDIENTS

• 2 cups fresh strawberries, sliced
• 2 cups fresh blueberries
• 2 cups plain or vanilla Greek yogurt (we recommend low-sugar or zero-sugar options)
• 1 cup all-natural granola, or a mix of chopped nuts and seeds
• Optional: for an extra nutrient booster, add 2 tablespoons of chia seeds

DIRECTIONS

1. Layer your ingredients anyway you choose! Start with either strawberries or blueberries at the bottom of a clear glass or wide-mouthed mason jar.
2. Spoon the yogurt over the berries, smoothing it with the back of a spoon to create a clean line.
3. Add a layer of strawberries or blueberries.
4. Add another layer of yogurt.
5. Top with the remaining berries and the granola or nut/seed mixture (including chia seeds). Serve immediately to ensure your topping maintains its crunch.

For a little extra flair, add a drizzle of honey or a sprig of fresh mint on top.