Strawbrosia Parfaits

Strawbrosia Parfaits


Makes 6 servings
Parent Help Meter = MEDIUM

In a bowl, mix strawberries, banana, orange, and pineapple. Refrigerate until chilled.

To prepare parfaits: Divide one half of the fruit mixture equally into 6 parfait glasses. Top with heaping tablespoon of yogurt. Add remaining fruit divided equally; top with remaining yogurt. Sprinkle each parfait with Grape Nuts. If desired, garnish each parfait with a mint sprig.

* Our testers suggested using granola instead of Grape Nuts for kids.



• 1 pint (2 cups) strawberries, sliced

• 1 banana, peeled

• 1 orange, peeled and sliced (or 11 oz. can mandarin orange segments)

• 1 cup pineapple, cubed (fresh or canned)

• 1 cup (8 oz. carton) low-fat, vanilla or lemon yogurt

• ¼ cup Grape Nuts

• 6 mint sprigs, if desired





(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 110
  • Total Fat: 1 g
  • Carbohydrate: 22 g
  • Protein: 3 g
  • % of Calories from Fat: 8 %
  • % of Calories from Carbohydrate: 80 %
  • % of Calories from Protein: 12 %
  • Fiber: 3 g
  • Calcium: 94 mg
  • Sodium: 57 mg

  • Eating one parfait is one serving of fruit for the day. It is recommended that everyone get at least 5 servings of fruit and vegetables each day for optimum health.
  • Strawbrosia Parfaits is a versatile recipe. Experiment with different fruits like mangoes, kiwi, grapefruit, grapes, peaches, and pears. Fruit can be costly out of season so find fruit that is in season that looks tasty in the store.
  • Grape nuts adds dietary fiber to this recipe. Fiber is important for individuals of any age because it helps promote a healthy gut by increasing bulk in stool, controlling blood sugars, and reducing the amount of cholesterol that is absorbed. Not to mention, eating a diet high in fiber causes you to feel fuller and prevents over-eating. Remember, if you are increasing the total fiber in your diet, drink plenty of fluids to prevent constipation.
  • Yogurt has many health benefits. Eight ounces of yogurt has 300 milligrams of calcium and 8 grams of protein (the same as a glass of milk). Another thing that people do not know is that yogurt has “friendly” bacteria, or pro-biotics, that help digest lactose and keep natural colon bacteria in the right amounts.
  • Yogurt is available in low-fat and non-fat varieties, but the regular yogurt may be less pricey and will only add about 5-10 calories. Fruit-flavored yogurt will have added sugar, look for “lite” yogurt made with artificial sweeteners if you have trouble controlling your blood sugar.
  • Every fruit has different levels of vitamins and minerals. That is why it is important to get variety in your diet. All the different foods will complement each other and provide a well-balanced diet every day.
  • Most cereals, Grape Nuts included, are fortified with folate or folic acid. Fortification is the process where nutrients not normally present in the product are added in to improve the health of the individuals purchasing the food. Grain products are often fortified with folate because folate has been proven to prevent the birth defect, spina bifida. Women of child-bearing age should get 400-600 micrograms of folate each day. The best sources of folate are fortified cereals or multi-vitamin supplements.

  • You can use frozen fruit to make this recipe, but frozen fruit is very hard to slice. Thaw the frozen fruit before trying to cut.
  • Parents need to help with the cutting and slicing of the fruit, knives are sharp!

Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control