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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17Jul/104

Zesty Potato and Edamame Salad

What do you do when you have leftovers of a few different ingredients and don't know what to do with them? You throw them all together!

That is what I did with a handful of edamame and some leftover black beans, and as I looked around the kitchen my eyes landed on some red potatoes. There came my Aha! moment, and the creation of this deliciously fresh summertime salad.  This salad was gobbled up in the first hour of making it!

Watch my video to learn how to make it with the on-hand ingredients listed below:

INGREDIENTS:

  • 1 cup edamame beans
  • 2 cups black beans, drained and rinsed well
  • 6 small red potatoes, cut up
  • 3 tbsp extra virgin olive oil
  • 1/3 cup fresh parsley
  • 1 tbsp dried oregano
  • salt & pepper to taste
  • 2 tbsp lemon juice
  • 1 tbsp Orange Muscat Champagne Vinegar (optional, from Trader Joe's. If you cannot find this delightful vinegar, substitute 1 tbs orange juice blended with 1 tsp organic sugar or splenda)
  • 1-2 cloves garlic, finely chopped
  • 1 tbsp feta cheese, crumbled
Just a little F.Y.I: 1/2 tsp of dried oregano contains the same amount of antioxidants as 3 cups of raw spinach! It is also a surprising source of fiber (1 tsp has 0.8g) and bone-building vitamin K.

Serve as a side dish with chicken or fish, or on its own as a meal with a small piece of crusty bread drizzled with balsamic vinegar.

Nutrients per serving (6 servings): 286 Calories, 8g Total Fat, 1g Saturated Fat, 45g Carbs, 9.7g Fiber, 4g Sugars, 12.5g Protein

Feta cheese adds a burst of flavor

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