Nutrition and Fitness with Randa
10Aug/105

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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16Jul/106

Secret Super Smoothie

You would never guess what two super healthy ingredients are in this protein smoothie. My kids like to call it Molly's Smoothie, because our friend and babysitter recommended we try it and now they are hooked - they ask for it. Thanks, Molly!

As with any smoothie, you can change the ingredients based on what you like - so you use milk or juice instead of water, or add a banana or some mangoes if that pleases your taste buds!

INGREDIENTS

Smoothie with two super ingredients

  • 2 cups frozen strawberries
  • 1 cup frozen blueberries
  • 1 scoop vanilla protein powder (or 2 scoops)
  • 1 cup water (you may need more or less depending on the consistency you prefer)
  • 1 cup ice
  • 1 tbsp organic sugar, splenda or natural sweetener (optional)
  • Secret Ingredient #1 (2 cups)
  • Secret Ingredient #2 (1/2 -1 tbsp)

Blend together first six ingredients in a blender. When blended, add in secret ingredients and d continue to blend for 10-15 seconds. Pour into a glass and enjoy!

Nutrients per serving-2 servings: 218 Calories, 2g Total Fat, 0.5g Saturated Fat, 26g Carbs, 11.5g Fiber, 20g Sugars, 13g Protein

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