Greek Yogurt Parfait with Granola & Kiwi

A refreshing and functional breakfast or snack, this parfait combines Greek yogurt, a source of probiotics and calcium, with kiwi, a fruit rich in vitamin C that enhances calcium absorption and immune support. Granola provides texture, slow-digesting carbs, and energy. This meal is perfect for fueling the body, improving gut health, and supporting bone development, especially in growing kids and active individuals.

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🕒 Total Time: 10 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~260 kcal

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🛒 Ingredients

For the Yogurt Layer:

• 150g plain Greek yogurt (unsweetened, full-fat) – rich in protein and probiotics
• 1 tsp honey or maple syrup (optional) – natural sweetness to enhance taste

For the Fruit & Granola Layer:

• 1 medium ripe kiwi – peeled and sliced
• 2 tbsp granola – choose low-sugar, nut-based granola for extra magnesium and fiber
• 1 tbsp chopped walnuts or almonds – optional, for added omega-3 and crunch
• A few fresh mint leaves – optional, for garnish and freshness

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🍳 Instructions

Assemble the Parfait:

1. In a glass or bowl, add half of the yogurt as the bottom layer.
2. Place a few kiwi slices on top, followed by 1 tbsp of granola.
3. Add the remaining yogurt on top of the granola layer.
4. Top with the rest of the kiwi slices, 1 tbsp granola, and nuts if using.
5. Drizzle with honey or maple syrup if extra sweetness is desired.
6. Garnish with mint leaves and serve immediately.

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💡 Tips for Mood & Nutrition

• Tryptophan support: Greek yogurt naturally contains tryptophan, which the body converts to serotonin, helping regulate mood and sleep.
• Mental clarity snack: Kiwi is high in antioxidants and vitamin C, which may help reduce oxidative stress and enhance cognitive function, especially in school-aged children.
• Digestive boost: The combination of probiotics (from yogurt) and fiber (from kiwi and granola) supports gut-brain health, which influences mood and immune regulation.
• Variation: Swap kiwi for berries (like blueberries or strawberries) for antioxidant variety and enhanced brain function.
• Energy for athletes: Add a spoonful of peanut butter or chia seeds to increase protein and omega-3s for post-workout recovery.

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🎯 Note

• Avoid flavored or low-fat yogurts with added sugars and artificial thickeners. Full-fat yogurt provides better fat-soluble vitamin absorption and keeps children feeling full longer.
• Kiwi enzymes aid digestion and help break down protein in yogurt, improving nutrient assimilation.
• Serve chilled for best texture and a refreshing experience, especially during hot mornings or after physical activity.

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📌 Expert’s Perspective

“This parfait may look like a treat, but it’s actually a nutritional powerhouse in disguise. Each layer delivers targeted benefits: probiotics for the gut, vitamin C for bone health, and complex carbs for steady energy. The creamy-yet-light texture, paired with the tangy-sweet kiwi and crunchy granola, makes this dish not only satisfying but uplifting to the spirit. It’s one of those snacks that feels like a reward, yet does so much more behind the scenes.”