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Healthy Indian Parfait

 

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healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait | with 22 amazing images.

diabetes friendly fruit and yogurt parfait is made by layering elements such as rich and creamy yogurt, crunchy granola, fruit and nuts into a tall glass or mason jars. Learn how to make healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait |

A parfait is a layered dessert that is typically served in a tall glass. The name "parfait" comes from the French word "parfais", which means "perfect". In the United States, the term "parfait" is more commonly used to refer to a dessert made with layers of yogurt, granola, fruit, and honey.

This type of parfait is often served as a healthier alternative to ice cream. Indian style yoghurt parfait is a healthy and delicious dessert or snack that can be enjoyed by people of all ages. They are a great way to get your daily dose of fruits and yogurt, and they can also be a good source of calcium, protein and fiber.

pro tips to make healthy parfait: 1. You can use any seasonal fruits of your choice to make this healthy parfait. 2. If you wish you can add little honey in the curd to balance the flavors.

Enjoy healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait | with detailed step by step photos.

Healthy Indian Parfait recipe - How to make Healthy Indian Parfait

Tags

French DessertsDry Fruit FlavoursNo Bake DessertsWestern PartyQuick Indian Dips, Gravies & SaucesSweet Recipes for KidsIndian Teen

Preparation Time:    Cooking Time:    Total Time:    Makes 2 glasses

Ingredients
Method
For healthy parfait
    For healthy parfait
  1. To make {span class="bold1"}healthy parfait{/span}, dry roast oats in a non-stick pan on medium flame for 2 to 3 minutes.
  2. Remove in a bowl and cool completely. Add roasted mixed nuts, pumpkin seeds, sunflower seeds, chopped raisin and sea salt to taste. Mix well and keep aside.
  3. Combine hung curd and vanilla extract in a deep bowl, whisk well and keep aside.
  4. Take a serving glass, put 2 tbsp of granola, 2 tbsp hung curd mixture and 1 tbsp mixed fruit mixture.
  5. Repeat step 4 to make one more parfait layer.
  6. Repeat step 4 and 5 to make 1 more glass of parfait.
  7. Serve the {span class="bold1"}healthy parfait{/span} immediately.

Healthy Indian Parfait recipe with step by step photos

like healthy parfait recipe
  1. healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait | then do try other parfait recipes also:

what is healthy parfait made of?
  1. See the below image of list of ingredients for making healthy parfait.

how to make vanilla curd
  1. In a deep bowl, add 1 cup hung low fat curds. Hung curd is a type of yogurt that has been strained to remove excess whey, giving it a thicker and creamier texture. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. 
  2. Add 1/2 tsp vanilla extract or vanilla essence. Vanilla extract is a natural flavoring agent that adds a subtle sweetness to parfaits. This can be helpful for people who are trying to reduce their intake of processed sugar.
  3. Whisk well and keep aside.

how to make granola
  1. To make healthy parfait, in a non-stick pan, add ¼ cup rolled oats. Rolled oats have a chewy texture that adds variety to parfaits. They also help to thicken the parfait and make it more satisfying. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.  
  2. Dry roast on medium flame for 2 to 3 minutes.
  3. Remove in a bowl and cool completely.
  4. Add 3 tbsp roasted mixed chopped nuts. Roasted mixed nuts add a delicious nutty flavor and a crunchy texture to healthy parfaits.
  5. Add 1 tbsp roasted pumpkin seeds. Pumpkin seeds are a very good source of minerals like phosphorus, magnesium, manganese, zinc, iron and copper.
  6. Add 1 tbsp roasted sunflower seeds (surajmukhi ke beej). Sunflower seeds are rich in Vitamin E and repairs damaged skin. Vitamin E increases the moisture and flexibility of your skin. By keeping your skin healthy, it makes you look younger and feel better.
  7. Add 1 tbsp chopped raisins (kismis).
  8. Add sea salt to taste.
  9. Mix well and keep aside.

how to make healthy parfait
  1. Take a serving glass, put 2 tbsp of granola.
  2. Add 2 tbsp hung curd mixture.
  3. Add 1 tbsp mixed fruit mixture.
  4. Repeat step 4 to make one more parfait layer.
  5. Repeat step 4 and 5 to make 1 more glass of parfait.
  6. Serve healthy parfait immediately.

pro tips to make healthy parfait
  1. You can use any seasonal fruits of your choice to make this healthy parfait.
  2. If you wish you can add little honey in the curd to balance the flavors.
  3. In a deep bowl, add 1 cup hung low fat curds. Hung curd is a type of yogurt that has been strained to remove excess whey, giving it a thicker and creamier texture. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. 
  4. To make healthy parfait, in a non-stick pan, add ¼ cup rolled oats. Rolled oats have a chewy texture that adds variety to parfaits. They also help to thicken the parfait and make it more satisfying. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.

benefits of healthy parfait
  1. Healthy Indian Parfait is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products:Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 53% of RDA.
    2.  Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 22% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
    5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.

Nutrient values per glass
Energy179 cal
Protein10.3 g
Carbohydrates26 g
Fiber2.8 g
Fat4.2 g
Cholesterol0 mg
Vitamin A507.8 mcg
Vitamin B10.2 mg
Vitamin B20 mg
Vitamin B30.6 mg
Vitamin C1.4 mg
Folic Acid18.4 mcg
Calcium316.7 mg
Iron1.2 mg
Magnesium76.8 mg
Phosphorus129.3 mg
Sodium106.8 mg
Potassium159.4 mg
Zinc0.9 mg
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