Berry Coconut Patriotic Parfaits

Print

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 Nutritionist 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

  • 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!

Print

Leave a comment

Your email address will not be published.

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

Feel Amazing Everyday

with Further Collagen

  • Lose weight
  • Reverse aging
  • Strenghten bones and joints

Buy Now

Send this to friend