Doubling up as a simple dessert or a fresh summer breakfast, this blueberry lemon parfait is rustled up in less than 5 minutes! Play around with the flavourings: raspberries and blueberries in summer; pomegranate and orange in winter. This dish can be transformed to suit any season. Use flaked almonds, toasted oats or chopped pistachio to add some crunchy texture to this simple dessert.
Why Should Have a Handful of Almonds Every Day
Almond is considered to be one of the earliest domesticated tree nuts. Although we commonly refer to almonds as nuts, they are in fact the inner seeds of a stone fruit in the prune family. Wild almonds are bitter, the kernel produces deadly cyanide when crushed or chewed and eating even a few dozen at one sitting can be fatal!
The sweet, edible variety of almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. A study of Mediterranean men and women showed that frequent nut consumption was associated with a reduced risk of weight gain and another study indicated that a low-calorie diet, enriched with almonds, is more effective for losing weight than a low-calorie diet high in carbohydrates.
Curiously, eating a handful of almonds every day causes people to naturally change their dietary habits in many other healthy ways. While eating almonds, and without receiving any advice on food replacement, study participants’ intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. At the same time, their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased. These spontaneous nutrient changes closely match the dietary recommendations to prevent cardiovascular and other chronic diseases!
Blueberry Lemon Parfait
Ingredients
- 227 gr. low-fat yoghurt
- 1 tsp. sugar
- Juice and zest of ½ lemon
- 50 gr. blueberries
- A few roast almond flakes
Instructions
- In a bowl, mix the yoghurt and sugar.
- Add the grated zest and juice of ½ a lemon and mix well.
- Place the blueberries in the bottom of a serving bowl or glass, spoon the yoghurt mixture on top and garnish with a few flakes of roast almond.