© Leila Ashtari
Breakfast yogurt parfaits
This pretty parfait is rich in calcium. It has a little bit of everything — yogurt, fruit and an easy granola topping. Serve it in little jars for a grab-and-go breakfast. No kid can resist this morning treat when it looks so colourful and fun!
Increase the calcium with a bowl of milk and cereal. Add a glass of vitamin D-fortified orange juice to support calcium absorption and improve muscle tone.
For the yogurt parfaits
1 c. (250 ml) blueberries
4 c. (1 L) Greek-style or drained plain yogurt
¼ c. (60 ml) honey
1 c. (250 ml) chopped mango
1 c. (250 ml) chopped kiwifruit
1 c. (250 ml) chopped strawberries
For the granola topping
¼ c. (60 ml) chopped hazelnuts
2 tbsp. (30 ml) ground flaxseeds
2 tbsp. (30 ml) wheat germ
2 tbsp. (30 ml) unsweetened shredded coconut
2 tbsp. (30 ml) brown sugar, or to taste
2 tbsp. (30 ml) large-flake rolled oats
1 tsp. (5 ml) cinnamon
2 tbsp. (30 ml) flax oil
1 tsp. (5 ml) vanilla extract
To make the granola topping: in a small bowl, combine hazelnuts, flax meal, wheat germ, coconut, brown sugar, oats and cinnamon. Sprinkle with flax oil and vanilla. Toss to combine.
To make the yogurt parfaits: in 4 parfait glasses or 2 cup (500 ml) mason jars, layer blueberries, one-quarter of the yogurt, 1 teaspoon (5 ml) of honey, mango, one-quarter of the yogurt, a drizzle of honey, kiwi, one-quarter of the yogurt, a drizzle of honey, strawberries and remaining yogurt. Top with granola topping. Serves 4.
Tip Get creative here. Shake up the selection of fruit or use different nuts in the granola. Serve the parfaits in a small mason jar: the screw-on lid makes it portable to take to work or school.
PARFAITS CALCIUM COUNTDOWN
1 cup (1 L) Greek-style or drained plain yogurt: 400
Find the calcium content in other foods using this handy online table: osteoporosis.ca/osteoporosis-and-you/nutrition/calculate-my-calcium
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