Nutrition and Fitness with Randa

Healthy Chocolate Raspberry Parfait

Parfait is a French word literally meaning "perfect" that began referring to a kind of frozen dessert in 1894.

So what do you eat when you want something chocolatey but want to feel good about making a healthy choice? Being summer, I wanted something cool, refreshing and light, but also rich with chocolate goodness. What I created was so good I decided to serve it at a party I threw, and it was a big hit! And what chocolate dessert can you eat that is low in fat, sugar and calories, and high in protein (at least 20 grams!)?

Dessert so delicious and fun to serve!

Oftentimes, I believe we do well making healthier choices for ourselves, but when it comes to our family or friends, we give them food we know isn't healthy. Maybe because it is cheaper or takes less time and thought, but I have come to realize that is makes ME feel good when I share health with others through food. My 'tagline' is "Sharing health, one person at a time", and this is one great way of doing so.

As always, you can modify this dessert according to your tastes, but here is my recipe for 20 individual servings. You could easily make this as a snack for you or your kids on a smaller scale.

Healthy Chocolate Raspberry Parfait

  • 64 oz. plain, non-fat Greek yogurt
  • Chocolate protein powder (up to 60 grams of protein total) or 2 cups of powder
  • Splenda, stevia, or organic sugar for sweetening (optional based on sweetness preference)
  • 2 bags frozen or fresh unsweetened raspberries or other fruit of choice
  • 1.5 small bars of dark chocolate* (Choose dark chocolate with at least 60 % cocoa content - this ensures less sugar. If you don't know what the cocoa content is, choose a chocolate that is highest in fat compared to sugar or carbohydrates.)

1. Blend together yogurt and chocolate powder until very smooth and creamy. Mix in sweetener of choice until desired sweetness is achieved.

2. Place berries or fruit on bottom of cup or glass, and layer chocolate yogurt blend on top.

3. Grate dark chocolate bar and sprinkle shavings on top of yogurt.

4. Enjoy!

*Trader Joes sells a variety of great dark chocolate - try their organic dark chocolate truffle bar!

LOVE THIS! Nutrients per serving (20 servings): 167 Calories, 2.5g Total Fat, 1g Saturated Fat, 10g Carbs, 1.5g Fiber, 6.9g Sugars, 25.8g Protein

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  1. I have so appreciated the great ideas you have. Today’s looks especially yummy. : P

  2. These look great!

    also – I’m trying currently to lose some weight, and need to start eating healthy again. I know you’re supposed to have 5 small meals a day, but I’ve been having more of a “3 snacks, 2 medium meals” thing going on. Any ideas for healthy snacks??

    Thanks Randa!

  3. Thanks, Amanda!
    What you are doing is perfect, actually – except add one more meal. Eat three balanced meals a day (carbs, protein and a fibrous carb) and snack in between, eating every two to three hours.
    One of my first posts is snack ideas, so check it out!
    Keep me posted on your progress!

  4. Thanks so much! I will definitely try and add another healthy meal, and will for sure check out your post about snacks! I also drink 2-3 liters of water a day, and work out 5 days a week so I think that’s helping as well.

    (also, in case you’re wondering how I found you – I’m dating rebecca hershman’s little brother 🙂 )

  5. Great information!

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