A healthy and satisfying dessert for a hot evening or anytime for that matter!

Recipe adapted from cooking with the New York Times  by local Dietitian, Rachel Alves

Serves: 4


½ lb. berries (strawberries, blueberries, raspberries, blackberries or a mix)

2 tbs. sugar

2 c. strained low-fat yogurt or Greek yogurt

1 tbs. maple syrup or mild honey (such as clover)

¼ tsp. almond extract

¼ tsp. vanilla extract

3 tbs. (about 1 oz.) crunch from slivered or sliced almonds (or other nut of your choice), low-fat granola,  sunflower or pumpkin seeds


Combine the berries and the sugar in a bowl and let sit at room temperature until some syrup appears or refrigerate for 6-8 hours or overnight.

To the yogurt, add the maple syrup or honey and extracts and mix well. When ready to make parfaits, place a strainer over a bowl and drain the berries, reserving the syrup.  Divide the berries into two equal portions.

To assemble the parfaits: spoon ¼ c. yogurt into the     bottom of four 7-8 oz. glasses or parfait dishes. Divide the first portion of the berries among the glasses. Sprinkle some of the crunch over the berries and then repeat the yogurt and berry layers. Drizzle some of the berry syrup over the layers. Do not sprinkle the last crunchy layer until you are ready to serve.

Cover and chill parfaits for at least one hour. Just before serving, drizzle with more berry syrup and sprinkle with final crunchy layer.

Notes: The assembled parfaits (before the final crunch layer) with hold in the refrigerator for up to one day.