A Healthy Start: Nutty Breakfast Granola Parfait

Your mom was right – a good breakfast is important. Whether you’re pressed for time or have the luxury of a weekend morning, these nutty breakfast parfaits will fit the bill, delivering a good balance of protein (from the nuts, oats and yogurt), complex carbohydrates (from the fruit, nuts and oats) and healthy fats (walnuts contain heart-healthy mono and polyunsaturated fats). Of course, granola isn’t just for breakfast anymore – on its own or with yogurt, nutty granola makes a great, portable after-school snack or mini meal when you need a burst of energy.

Nutty Breakfast Parfait

Use any fresh or frozen fruit in season in this breakfast parfait; adapted from Walnutinfo.com

1-1/2 cups old-fashioned rolled oats
1/2 cup California walnuts, coarsely chopped
1/3 cup pure maple syrup, divided
2 tsp butter
2 cups sliced hulled strawberries (fresh or frozen)
2 cups thinly sliced, peeled mango
1 cup blueberries (fresh or frozen)
1 cup cubed peeled kiwifruit (about 3)
2 cups low-fat plain yogourt

Mix oats and walnuts in a 9×13-inch baking pan. Combine 1/4 cup of the maple syrup and butter in small heavy saucepan and bring to a boil. Pour maple syrup mixture over oat mixture; stir to blend well. Bake 20 minutes in a 375°F oven, stirring occasionally, until mixture is golden and crisp. Cool granola completely in pan. (Can be prepared one week ahead. Store in airtight container at room temperature.)

Gently toss fruit and remaining maple syrup in a bowl to blend. Divide half of the fruit mixture among 6 parfait or wine glasses. Sprinkle each parfait with half the granola mixture, dividing equally. Top each with half of the yogourt. Repeat layers. Serve immediately.

Makes 6 servings.

Nutrients per serving: 10.4 g protein, 9.8 g fat, 56 g carbohydrates, 2.1 mg iron, 193 mg calcium, 80 mg sodium, 6.7 g fibre, 338 calories. Excellent source of vitamin C, folacin, magnesium and zinc.

Photo courtesy of Walnutinfo.com

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