High Protein Peach Parfait with Yogurt and Quinoa
This high protein peach parfait is so delicious and easy to prepare. It is made of alternating layers of quinoa, fresh peaches and yogurt sweetened with honey. It is topped with roasted unsalted nuts, mint and a drizzle of some more honey.
This parfait is a nutritious breakfast that you can make ahead of time. You can also serve it as a dessert or a snack.
Why should you make the high protein peach parfait?
This recipe is easy, fast and very high in protein. You can prepare the peach parfait ahead of time and keep it in the fridge up to three days.
This recipe is also, seasonal. Seasonal produce is higher in vitamins, fiber, and antioxidants than the one that is not in season. The climate, soil content and sun intensity contribute to its superior nutrient composition.
The high protein peach parfait is also naturally grain and gluten free.
Ingredients
Like I said earlier, the ingredients for this recipe are very high in protein and nutrient dense.
- yogurt – contains probiotics which have a beneficial effect on digestion and immunity. Yogurt is also high on protein and calcium.
- quinoa – It is one of the few plant foods that contains all nine essential amino acids. This makes it an excellent source of protein. Quinoa is high on fiber, manganese, phosphorus, magnesium and many vitamins. It is also a low-calorie food that will keep you full for a long time.
- peaches – packed with nutrients and antioxidants. Along with yogurt they might help with digestion, because they contain fiber and digestive enzymes.
- nuts – delicious and nutritious. Rich in protein, fiber, monounsaturated fats and antioxidants. Nuts may contribute to heart health, weight loss and may reduce inflammation.
- honey – it has so many benefits for the immune system. Raw honey can contain variety of antioxidants, vitamins and digestive enzymes. It also has lower glycemic index than sugar. This means that it promotes better blood sugar regulation.
HOW TO COOK THE PERFECT QUINOA?
This method will always give you the best results. Start by measuring and rinsing it. Use dry measuring cups to measure quinoa. Once you have the amount you need, transfer it into a mesh strainer and wash it under running water. Drain it well and transfer it to a pot. To one part of quinoa add two parts of water. Bring it to a boil fast and then reduce the heat to low. Simmer the quinoa uncovered until all the water is all gone. Remove the pot from the heat and cover it with a lid. Do not touch it for 5 min. This will steam the quinoa and allow it to get perfectly fluffy. Once you have the perfect quinoa you can use it to prepare breakfast bowls, salads, main dishes, or desserts.
Helpful tips
I recommend using whole Greek yogurt. Greek yogurt is already strained and contains more protein than regular plain yogurt.
I use raw, local honey for optimum nutrition.
If you decide to make your parfait ahead of time some liquid separation might occur. I would recommend preparing the quinoa and the sweetened yogurt ahead of time and assemble before serving.
High Protein Peach Parfait with Yogurt and Quinoa
Ingredients
- 2 raw peaches
- 2 cups Greek yogurt whole
- 2 Tbsp honey or maple syrup
- ½ tsp vanilla extract
- 1/3 cup uncooked quinoa or 1 cup cooked
Toppings
- mixed roasted unsalted nuts, mint, more honey
Instructions
To cook the quinoa
- Add ⅓ cup of dry quinoa in a mesh strainer and rinse it under a running water. Then strain it well and add it in a pot with ⅔ cup of water.
- Bring it to a boil on high and then reduce the heat to very low allowing it to simmer. Do not add a lid on top. Simmer until all the water is gone. Then remove the pot from the heat and cover it with a lid. Keep it covered for 5 minutes. Then remove the lid and stir.
To make the parfait
- Add the yogurt, vanilla and hone y in a bowl and stir to combine.
- Wash and cut the peaches to small cubes.
- In a wide mouth glasses or jars add alternating layers of yogurt, quinoa and peaches until you run out of ingredients.
- Top with chopped roasted unsalted nuts, a drizzle of honey and mint (optional).
- Serve right away or chilled. Store leftovers in the refrigerator for 2-3 days.
Other recipes with quinoa you might like
Creamy Breakfast Quinoa Bowl with Mango and Coconut (Vegan)
Collagen Quinoa Breakfast Bowl with Banana and Peanut Butter