Ingredients
- 2 tablespoons fat-free vanilla yogurt
- 2 tablespoons fat-free ricotta cheese
- 1/4 cup crushed pineapple, drained
- 1/4 cup blueberries
- 1/4 cup mandarin oranges
- 1/2 small kiwi, peeled and sliced
- 1 ring spiced apple
Directions
Mix the yogurt and ricotta cheese in a small bowl. Use a small spatula to smooth each layer as you add it to a parfait glass or a ring mold (place the mold on a plate). Spread 1/4 cup drained pineapple in the bottom. Spread half the yogurt-ricotta mixture over the pineapple. Top with a layer of blueberries. Mandarin orange segments come next, then another yogurt-ricotta layer. Arrange slices of peeled kiwi. Top with the spiced apple ring. Cover loosely and refrigerate, unless you’re ready to eat it at once. If you use the ring mold, some juice may leak out during refrigeration. Use a paper towel to dry the plate just before serving.
Serves 1
The serving contains about 175 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 38 g carbohydrates, 3 g fiber, and 56 mg sodium. (Gluten-free)
Blueberries – a superfood!
They may be a small fruit, but blueberries are a potent one. Nutritionists call them a superfood because they boast a number of disease-fighting antioxidants, including vitamin C. Antioxidants help protect against free radicals, which are unstable molecules that can cause cell damage, possibly leading to conditions such as cancer, heart disease, and Alzheimer’s.
A half-cup of blueberries equals one serving of fruit and has only 40 calories. A few “berry” good tips:
> Select blueberries that are dry, firm, and deep-purple blue to blue-black with whitish bloom.
> If you want to freeze blueberries, put them on a cookie sheet in the freezer. Once frozen, pop the berries into plastic bags, where they can stay fresh in the freezer for up to a year.
Article and recipe from the StayWell Company, LLC