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Patriotic Parfaits with Blueberry Sauce (Serves 4)

These festive parfaits combine layers of strawberries, date-sweetened Greek yogurt, and a naturally sweet blueberry sauce for a red, white, and blue treat that's perfect for the 4th of July.

Ingredients (optional - see bottom of page for nut topping ingredients and recipe)

For the Yogurt Layer:

  • 2 cups plain Greek yogurt

  • 4 Medjool dates (pitted)

  • 2 tbsp water​

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  • 1 cup fresh or frozen blueberries

  • 2 Medjool dates (pitted)

  • 2 tbsp water

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  • 1/4 cup granola

  • 2 tbsp shredded coconut or crushed almonds

  • Or see my nut topping below - it's so good!!!

For the Blueberry Sauce:

Optional Toppings:

For the Strawberry Layer: 

  • 1 cup fresh strawberries, diced​​​​

Instructions

  • Prepare the Date-Sweetened Yogurt:

    • Soak 4 Medjool dates in warm water for 10 minutes.

    • In a blender (I have a Ninja) blend the yogurt and dates until well combined (mine still had a few small pieces of dates but I actually like it that way)

  • Make the Blueberry Sauce:

    • Using a hand blender put the 2 dates in a bowl and add 2 tbsp water and blend until creamy, like a puree.

    • In a small saucepan, combine the blueberries, pureed dates (blended with 2 tbsp water), and 1 tbsp water.

    • Cook over medium heat for 5-7 minutes, stirring occasionally, until the blueberries burst and the mixture thickens into a sauce.

    • Let the sauce cool completely before assembling the parfaits.

  • Assemble the Parfaits:

    • In clear glasses or jars, add a layer of diced strawberries (about 1/4 cup per glass).

    • Spoon in a layer of date-sweetened yogurt (about 1/4 cup).

    • Add a layer of blueberry sauce (about 2 tbsp).

    • You can do just one layer or if you do smaller layers you can repeat layers until the glasses are full.

  • Add Optional Toppings:

    • Sprinkle granola, shredded coconut, or crushed almonds on top if desired. 

      • See recipe below for my nut topping using dates​

    • Serve and Enjoy: Serve immediately or chill for up to 1 hour before serving.

Nutrition (Approximate per parfait)

  • Calories: 135

  • Total Fat: 1.5g

    • Saturated Fat: 0g

  • Total Carbohydrates: 23g

    • Fiber: 3g

    • Added Sugar: 0g

  • Protein: 8g

Pecan-Date Crumble Topping (for 4 parfaits)​

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  • 1/2 cup raw pecans

  • 2 Medjool dates, pitted

  • 1 tablespoon unsweetened shredded coconut 

  • 1/2 teaspoon cinnamon

  • 1/4 teaspoon vanilla extract

  • Pinch of sea salt

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  • Toast the Pecans (optional but adds depth):
    In a dry skillet over medium heat, toast the pecans for 3–4 minutes until fragrant. Let cool slightly.

  • Blend:
    In a small food processor or blender, add the toasted pecans, pitted dates, coconut, cinnamon, vanilla, and salt. Pulse until you get a crumbly, slightly sticky texture. You want it chunky, not paste-like.

  • Adjust Sweetness:
    If it’s too dry or you want more sweetness, drizzle in 1 teaspoon of date syrup and pulse again briefly.

  • Store:
    Use immediately or refrigerate in a sealed container for up to 5 days. Nutrition (Approximate for 1/4 of recipe):

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  • Calories: 131

  • Total Fat: 9.6g

    • Saturated Fat: 1.6g

  • Carbohydrates: 12.1g

    • Fiber: 2.2g

    • Added Sugars: 0g

  • Protein: 1.4g

Nutrition (Approximate for 1/4 recipe)

Instructions

Ingredients 

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All information is intended as educational only and not to replace guidance or instruction from your provider. Some information may be personal perspective. Please seek professional care if needed. 

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