Low-Sugar Greek Yogurt Parfait Recipe for High Blood Pressure

This Greek Yogurt Parfait is a delightful blend of creamy Greek yogurt, vibrant mixed berries, crunchy low-sugar granola, optional honey, and nutrient-rich chia seeds. Perfect for breakfast or a healthy snack, this parfait is not only delicious but also packed with protein, vitamins, minerals, and fiber. It promotes gut health with probiotics from the yogurt, antioxidants from the berries, and energy from the granola. Chia seeds add omega-3 fatty acids and additional fiber, making this parfait a wholesome choice for your diet.

The concept of parfaits originated in France, where they were initially known as "parfaits glacés," a rich dessert made from ice cream or custard layered with fruits or nuts. Over time, parfaits evolved, adapting to local ingredients and tastes worldwide. The Greek Yogurt Parfait emerged as a modern variation, showcasing the health benefits of Greek yogurt, celebrated for its high protein and probiotic content. This version reflects contemporary dietary trends, emphasizing a balance of nutrition and flavor in a convenient, layered format.

Ingredients:

- 2 cups plain Greek yogurt

- 1 cup mixed berries (strawberries, blueberries, raspberries)

- 1/4 cup granola (low-sugar variety)

- 1 tablespoon honey (optional)

- 1 tablespoon chia seeds

Instructions:

1. In a bowl, layer half of the Greek yogurt.

2. Add a layer of mixed berries and granola.

3. Top with the remaining Greek yogurt.

4. Drizzle with honey if desired and sprinkle with chia seeds.

5. Serve immediately or refrigerate for up to an hour.

Nutrition Value:

1. 2 cups plain Greek yogurt:

  - Calories: Approximately 280 kcal

  - Carbohydrates: About 12 grams

  - Protein: Around 22 grams

  - Fat: Roughly 16 grams

  - Sodium: Typically 80-100 mg

  - Cholesterol: About 20-30 mg

  - Vitamins: Contains calcium and vitamin D

  - Minerals: Rich in calcium and potassium

  - Nutritional Benefit: High in protein, calcium, and probiotics, which support digestive health and bone strength.

2. 1 cup mixed berries (strawberries, blueberries, raspberries):

  - Calories: Approximately 70 kcal

  - Carbohydrates: About 17 grams

  - Protein: Around 1 gram

  - Fat: Minimal, usually less than 1 gram

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: High in vitamin C and various antioxidants

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Rich in antioxidants, fiber, and vitamins, which promote heart health and may help lower blood pressure.

3. 1/4 cup granola (low-sugar variety):

  - Calories: Approximately 100-120 kcal

  - Carbohydrates: About 18-22 grams

  - Protein: Around 2-4 grams

  - Fat: Typically 2-4 grams

  - Sodium: Varies; typically around 10-20 mg

  - Cholesterol: None

  - Vitamins: Some varieties may have added vitamins like vitamin E

  - Minerals: Contains iron, magnesium, and zinc

  - Nutritional Benefit: Provides energy from complex carbohydrates and fiber, though amounts can vary based on brand and ingredients.

4. 1 tablespoon honey (optional):

  - Calories: Approximately 60 kcal

  - Carbohydrates: About 17 grams

  - Protein: Negligible

  - Fat: None

  - Sodium: None

  - Cholesterol: None

  - Vitamins: Contains small amounts of B vitamins and vitamin C

  - Minerals: Contains trace amounts of calcium, iron, and potassium

  - Nutritional Benefit: Provides natural sweetness and may offer minor antioxidant benefits, but should be used sparingly due to its high sugar content.

5. 1 tablespoon chia seeds:

  - Calories: Approximately 60 kcal

  - Carbohydrates: About 5 grams

  - Protein: Around 3 grams

  - Fat: Roughly 4 grams (mostly omega-3 fatty acids)

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Contains vitamin A, vitamin E, and small amounts of B vitamins

  - Minerals: High in calcium, phosphorus, and magnesium

  - Nutritional Benefit: Excellent source of omega-3 fatty acids, fiber, and antioxidants, which promote heart health and may help lower blood pressure.