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Berry Coconut Patriotic Parfaits

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With the Fourth of July coming up, I thought I would share my super easy Patriotic Parfaits. This is my go-to when it comes to breakfast or dessert on special occasions or when I have a sweet tooth. No added sugars, no refined carbs and they won’t leave you feeling bloated and sick after eating it.

Further Food Commentary:

These fun patriotic parfaits are perfect for that Fourth of July BBQ or just to have when you need a delicious and satisfying snack to cool you down! Coconut cream has no cholesterol and has been shown to help increase the "good" cholesterol in our body, HDL. In addition, these parfaits are perfect for summer because coconut is a great source of potassium, one of the most important electrolytes in our bodies. Electrolytes keep us hydrated and feeling our best in the summer heat!

By Liz Lederman

Berry Coconut Patriotic Parfaits

Stars ( Reviews)

  • Prep Time:24 hours
  • Cook Time:5 minutes
  • Servings: 4

Ingredients

1 can, Full Fat Coconut Milk (refrigerated overnight)
Maple Syrup or Honey to taste
1/4 teaspoon vanilla extract – optional
2 Cups Blueberries
2 Cups Raspberries or Strawberries
Unsweetened Coconut Flakes for decorating

Instructions

  1. Open bottom of can of coconut milk after it has refrigerated over night – pour off liquid into a container and seal for later use or discard.
  2. Scoop the coconut cream from the can and place in a bowl for hand-mixer or your Vitamix.
  3. Add vanilla extract and sweetener (maple syrup or honey) of choice and mix.
  4. Layer your ingredients – Start with blueberries, then top with coconut cream, next add raspberries and lastly a little more coconut cream.
  5. Sprinkle with unsweetened coconut flakes prior to serving.
Open bottom of can of coconut milk after it has refrigerated over night – pour off liquid into a container and seal for later use or discard. Scoop the coconut cream from the can and place in a bowl for hand-mixer or your Vitamix. Add vanilla extract and sweetener (maple syrup or honey) of choice and mix. Layer your ingredients – Start with blueberries, then top with coconut cream, next add raspberries and lastly a little more coconut cream. Sprinkle with unsweetened coconut flakes prior to serving.

Nutrition Information

Per Serving: Calories: 170; Total Fat: 9 g; Saturated Fat: 8 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 14 mg; Potassium: 217 mg; Carbohydrate: 22 g; Fiber: 6 g; Sugar: 15 g; Protein: 1 g

Nutrition Bonus:

Vitamin C: 39%; Vitamin A: 1%; Iron: 4%; Calcium: 2%

Add protein to these parfaits with a scoop of Further Food Collagen Peptides!

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Lauren Waskewicz Contributor
My passion for health and wellness started at a young age. I was always active growing up - swimming on a team and cheerleading throughout high school. As I hit puberty, I became fascinated by my health and researched which foods were best to help my body function at the highest level. With most young adults, there comes a time when they struggle with body image and mine began after graduating High School and continued throughout college.

After struggling with my own health journey, I experimented and taught myself how to make customizable meal plans that made my body feel great, while not denying it the energy it needed. I came up with unique meal plans that worked for me. I learned to add macro and micronutrients to fuel my body, rather than focus on weight loss via a restrictive diet.

After working with a Holistic Doctor and getting blood work completed to identify any allergies or other health problems, I slowly started working with herbal supplements and other forms of micronutrients to strengthen my gut and continue healing from the inside out. After receiving my blood test results and seeing everything I was not supposed to eat, I panicked. Then, instead of taking something negative and stressing about it, I started coming up with meal plans for myself based off of my results.

There are so many diets out there and a lot of advice, especially with social media getting so big. There is just a lot in our faces and it can become overwhelming and confusing. I’ve done and tried it all and nothing seems to have lasting results. No program out there fulfilled me. I either was left feeling deprived, had low energy, or temporary results. I was doing research on my own, and decided to go back to school for two years to become a Certified Holistic Nutritionist through Bauman College. After finishing school, I started my Holistic Nutrition journey with Be You Be Wholesome.

People say everything happens for a reason. I took a difficult situation and turned it in to something positive. Health looks different for everyone and when it comes to diets; there is no one-size fits all approach.

I want to help people live their best life by eating a WHOLESOME meal plan, indulging in moderation, and crushing their goals all at once. Food is medicine and, along with herbal supplements, can truly transform the body from the inside out.

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2 thoughts on “Berry Coconut Patriotic Parfaits

  1. Lauren Waskewicz, CHN

    Hi Alicia,

    Sorry for the confusion, on the second step it says:
    Scoop the coconut cream from the can and place in a bowl for hand-mixer or place in your Vitamix.

    You will want to separate the hardened coconut cream mixture from the liquid. Save the liquid for a smoothie 🙂 This will make sense once you have removed your canned coconut from the fridge and opened it.

    Take the harder coconut portion from the canned coconut and place in a bowl. I used my Vitamix on the lowest setting and I was able to get that whipped texture. A hand mixer works great too! Then add in your extract and sweetener and mix or beat.

    I used a Vitamix for the entire recipe. But if you want your coconut cream really whipped, I would beat.

    Happy 4th and Enjoy!

    Reply
  2. Alicia

    I didn’t understand if you are supposed to beat the coconut cream like it shows in the picture. The recipe just says “mix” which is something else. Could you clarify this for me? and Thank you!

    Reply

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