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Independence Day Parfait

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Looking for fun independence day desserts that support your wellness priorities?  

This dairy-free parfait is the perfect nutrient-rich treat. It will satisfy your sweet tooth and keep your blood sugar steady with lots of satiating fat. 

To build our patriotic parfait, we started with one of our favorite ingredients: fresh berries. Berries are in season throughout early summer, making this the best time to enjoy them in all their colorful beauty.  

Besides being delicious, berries are a great source of dietary fiber and antioxidants, shown to improve heart health and reduce cancer risk. (1)

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Beyond that, “Strong scientific evidence exists that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss.” (2) 

Can’t argue with that! 

We paired them with homemade coconut cream for the perfect rich contrast. 

Just a hint of powdered stevia added to the coconut cream enhances the natural sweetness of the other ingredients, but this  vegan yogurt parfait is honestly delicious without any sweetener at all. 

If you’ve never had coconut cream, you’re in for a treat. Not to be confused with cream of coconut (a processed, sweetened product typically used in piña coladas), coconut cream is to coconut milk what heavy cream is to cow’s milk. It’s thick and mild-flavored -- definitely worth seeking out at your local ethnic market or health food store.  

Our decadent Independence Day special recipe is both IBS and Hashimoto's friendly. It’s great to know you can ‘treat yourself’ without the unnecessary inflammation-causing strain of white sugar and dairy. 

 

Independence Day Parfait

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Serves 4 (Click here to print!)

 Ingredients: 

  • 1 can coconut cream (not coconut milk), refrigerated for at least 24 hours (this brand works well)

  • Powdered stevia to taste 

  • Vanilla powder to taste (this adds vanilla flavor without weighing down your whipped cream) 

  • Organic blueberries, strawberries, and raspberries, rinsed and gently patted dry 

 

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Step 1: Place a metal bowl and metal mixer beaters in the freezer for at least 10 minutes. 

Step 2: Add coconut cream to the chilled bowl. If there’s any liquid in the can, set it aside. 

Step 3:  Beat coconut cream on medium-high speed until cream becomes fluffy. If it’s too thick, add a little of the reserved liquid. 

Step 4: Use a spatula to stir in stevia and vanilla to taste. Cover and refrigerate for at least 4 hours to allow it to set up further (you can skip this step if you’re in a hurry).

Step 5: In a parfait glass, layer coconut cream and berries. Enjoy immediately (preferably while sitting in the sunshine!). 

How are you indulging this 4th of July? Share your healthy treat ideas below! 

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

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