🇨🇦Canada Day Yogurt Parfaits (Red & White Edition)

yogurt and strawberry parfait

A simple, refreshing, and healthy treat to celebrate July 1st in true Canadian style! 🇨🇦

This patriotic parfait brings together juicy red berries (like strawberries and raspberries) with creamy white yogurt, creating a naturally red-and-white dessert that feels like summer in a cup. It’s high in protein, rich in antioxidants, and easy to prep ahead — no baking required!

🍓 Ingredients (Makes 4 small parfaits):

• 1½ cups plain Greek yogurt (or plant-based yogurt)

• 1 cup chopped strawberries

• ½ cup fresh raspberries

• 1 tbsp maple syrup (optional – for a sweet touch)

• 1 tsp vanilla extract (optional)

• A handful of granola or chopped nuts (for crunch – optional)

• Mini Canadian flags or maple leaf sprinkles for fun (optional!)

🥣 Instructions:

1. Sweeten the yogurt (if desired) by mixing it with maple syrup and vanilla.

2. In small cups or jars, layer the ingredients like this: spoonful of yogurt, layer of strawberries, another spoonful of yogurt, layer of raspberries

3. Top with granola, extra berries, and festive touches like a mini flag or maple leaf sprinkles!

4. Chill until ready to serve!

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🍓 Note: If you want to add an extra burst of flavour and nutrition, try layering it with homemade chia strawberry-raspberry jam for natural sweetness and omega-3s.

Easy Homemade Strawberry-Raspberry Jam (No Refined Sugar)

This quick, chia-thickened jam has no added pectin and keeps the fruit’s natural flavour and nutrients.

Ingredients:

• 1 cup chopped strawberries

• 1 cup raspberries

• 1–2 tablespoons maple syrup (to taste)

• 1 tablespoon chia seeds

• ½ teaspoon lemon juice (optional, to brighten)

  
  

Directions:

1. In a small saucepan over medium heat, cook the berries until soft and juicy (5–7 minutes), stirring occasionally.

2. Use a fork or potato masher to gently mash the fruit.

3. Stir in the maple syrup, chia seeds, and lemon juice.

4. Simmer for 2–3 more minutes until it starts to thicken.

5. Let cool—jam will continue to thicken as it chills.

❤️ Why it’s a win:

• Rich in protein and calcium

• Packed with fiber and antioxidants from berries

• Naturally sweet with no refined sugar

• Easy to make with kids!

🍁 Want to take it further?

• Add a layer of chia jam made with mashed raspberries and chia seeds.

• Use frozen berries blended into a sorbet layer if you’re feeling fancy.

• Make it a breakfast trifle with layers of oats soaked in almond milk overnight.

Susan Camargo, RD