Berry and Walnut Yogurt Parfait

PregnancyAmericanEasyServes 210 min

Pasteurized Greek yogurt layered with mixed berries and chopped walnuts.

This simple parfait is a nutrient powerhouse for pregnancy. Calcium from the pasteurized Greek yogurt helps build the baby's hardening bones while ensuring the mother's own bone density is preserved. The walnuts offer plant-based DHA to support the baby's rapid brain development, while the vitamin C in the berries helps boost iron absorption for rising blood volumes.

View Nutrition Facts

One serving≈420 kcal · 30 g protein

Calories420 kcal

Protein30 g

Carbs34 g · 24.7g sugar

Fat20 g · 2.1g sat

Fiber5.7 g

Sodium89 mg

Folate60 mcg DFE

Iron1.5 mg

Calcium320 mg

Choline55 mg

Iodine52 mcg

Vitamin B121.8 mcg

Zinc2.5 mg

from its ingredients

Ingredients

2 cups Greek yogurt (pasteurized)
1 ½ cups mixed berries
½ cup walnuts, chopped
1 tbsp honey (optional)
½ tsp cinnamon

Cookware

Colander — for washing berries
Chef's knife
Cutting board
Measuring cups
Measuring spoons
Small skillet — for toasting nuts

Method

1Place a small skillet over medium heat. Once the pan is warm, add the ½ cup chopped walnuts. Toast them in the dry pan, shaking frequently, until they smell fragrant and deepen slightly in color, 3-4 minutes. Transfer immediately to a cool plate so they don't burn.
2Set out two wide glasses or serving bowls. Spoon 1 cup of the Greek yogurt (½ cup per serving) into the bottom to create a smooth, even base layer.
3Scatter ¾ cup of the washed mixed berries evenly over the yogurt base. Sprinkle this fruit layer with ¼ tsp of the cinnamon to build flavor from the inside out.
4Spoon the remaining 1 cup of Greek yogurt over the berries, dividing it equally between the two bowls. Gently smooth it out to lock in the fruit layer.
5Top with the remaining ¾ cup mixed berries and the cooled, toasted walnuts. Drizzle the 1 tbsp honey evenly across both parfaits, and finish with a final dusting of the remaining ¼ tsp cinnamon. Serve immediately.

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