Gut friendly, Very-Berry Yogurt Parfait

The stunning truth about your gut!! Did you know that the little critters in your gut may be calling the shots when it comes to your health?? From gaining or losing weight, allergies, inflammatory bowel disorders, diabetes, and would you believe it-food cravings, these little microbes may be influencing all these conditions, based upon emerging scientific evidence. No wonder the gut microbiome is rapidly emerging as one of the most exciting and promising frontiers in medicine today!

Gut friendly foods: This means that the foods that help your gut bacteria thrive, are also emerging as key contributors of good health. Long touted as  super foods, with the emergence of the gut microbiome, fermented foods such as yogurt and kefir have been basking in the spot light as we discover how probiotics ( friendly bacteria), can influence host immune response. If you are serious about improving your health, you need to start from the inside out, so please scroll down to read more on the all-important probiotics in my Registered Dietitian’s tip below. In the mean time, dig into this refreshing yogurt jello, just in time for summer!

image

© Copyright, 2016, Sangeeta Pradhan, RD, LDN, CDE

In this recipe, luscious berries are served atop a cantaloupe flavored yogurt jello to create a dessert that looks like you slaved over it, but in reality can be assembled in a snap!

image

Very-berry yogurt parfait. © Copyright, May 2016, Sangeeta Pradhan, RD, LDN, CDE

© Copyright, May 2016, Sangeeta Pradhan, RD, LDN, CDE.

Very berry yogurt parfait. © Copyright, May 2016, Sangeeta Pradhan, RD, LDN, CDE.

Makes 3 servings 

Ingredients:

  • 1 cup fresh, chopped cantaloupe
  • 1 cup low-fat yogurt
  • 1 tablespoon honey + 1 tsp for topping (optional)
  • 1 packet unflavored gelatin
  • 1/2 cup boiling water
  • 1/2-2/3  cup each, of fresh blueberries and raspberries
  • Powdered sugar for garnish (optional)

Method:

  1. Blend cantaloupe and yogurt in a blender.  Set aside.
  2. In a bowl, stir gelatin into the boiling water until completely dissolved.
  3. Stir in the honey, followed by the cantaloupe-yogurt mixture.
  4. Transfer yogurt jello into dessert glasses as shown in the picture.
  5. Chill for a couple of hours until set.
  6. Spread the berry sauce* on the surface of the yogurt equally between the 3 dessert glasses.
  7. Arrange blueberries and raspberries alternately on the top of the yogurt jello.
  8. Drizzle the remaining honey if desired or top with powdered sugar

*For the sauce:

  • 1/3 cup -1/2 cup raspberries
  • 1/2-1 tsp sugar
  • 1 tsp water

Method:

  1. Combine all ingredients in a small saucepan and stir on medium heat until raspberries soften and “dissolve”.
  2. Keep stirring until sauce thickens.
  3. Set aside to cool.
© Copyright, May 2016, Sangeeta Pradhan, RD, LDN, CDE.

© Copyright, May 2016, Sangeeta Pradhan, RD, LDN, CDE.

Registered Dietitian’s tip: To put it simply, these friendly bacteria help protect your gut barrier, preventing harmful bacteria and their products from slipping across the gut wall into the sterile core of the body and the blood stream, where they could subsequently triggering inflammation, the basis of all chronic disease.

Evolutionary co-adaptation: In fact, our intestinal friends (consisting of a staggering 100 trillion cells), have co-evolved with us  since the dawn of time, providing us not only with the enzymes to degrade complex carbohydrates, and extract vital amino acids and vitamins, but also modulate the immune response, and set the inflammatory tone in our bodies. When we harbor a thriving and diverse “microbiota” as it is now called, where beneficial bacteria predominate, out competing harmful bacteria, the mood shifts towards decreased inflammation in the body and improved health.

Fuel for friendly bacteria: Our modern world of manufactured foods, many of which are processed to the point where most, if not all life-giving nutrients are wiped out, do not allow our bacterial inhabitants to thrive and prosper. What does stimulate the growth of our microbial friends is the regular consumption of whole and unprocessed foods, rich in prebiotic fibers (onions, garlic, bananas, leeks, artichokes, etc), and fermented foods such as yogurt and kefir that can virtually “inoculate” your gut with a healthy dose of these invisible critters.

What’s safe? The most commonly consumed “probiotic bacteria” in products in the United States are strains of different species of Lactobacillus, Bifidobacterium, as well as the yeast Sacccharomyces cerevesiae. Probiotics that contain these microbes as well as Streptococcus thermophilus have extensive safety profiles, and are thus considered safe for use in generally healthy populations. However, folks who are immunocompromised in any way, recovering from surgery, or who have compromised gut integrity should take probiotics only under the supervision of a health care provider.

Disclaimer: This blog is strictly for informational purposes only and should not be construed as medical advice. Please consult your physician or registered dietitian for recommendations tailored to your specific needs.

 

 

Advertisements

About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
This entry was posted in Desserts, Digestive health, Get cooking, Probiotics, Uncategorized and tagged , , , , , , , , . Bookmark the permalink.

29 Responses to Gut friendly, Very-Berry Yogurt Parfait

  1. annascuisine says:

    Looks delicious. 🙂

    Liked by 1 person

  2. Thank you so very much:)

    Liked by 1 person

  3. annascuisine says:

    My pleasure, Sangeeta 🙂

    Liked by 1 person

  4. Leyla says:

    looks yummy ❤

    Liked by 1 person

  5. Blushstopshere says:

    I really enjoy your posts, and the nutrition information you provide!

    Liked by 1 person

  6. Thank you so much for your kind feedback. Always uplifting to note that your work is touching someone’s life in some way! Appreciate it:))

    Like

  7. Your wonderful recipe looks delicious Sangeeta.. I have been eating natural yogurt onto of blue berries, banana and Kiwi fruit and sometimes a peach in the mornings.. Topped with home made granola. 🙂 My gut has I think thanked me.. I feel less bloated. 🙂

    Apologies dear Sangeeta.. I have neglected your posts recently.. (( Hugs ))
    Sue ❤

    Liked by 1 person

  8. No worries, at all,Sue. I have been busy with other stuff and have not been able to post as often as I would like to myself. Likewise, I have not been able to visit your fabulous blog, as I have been less active in the blogosphere recently. BTW, bananas have prebiotic fibers that allow the growth of probiotic or friendly bacteria that strengthen our immune system, so you are on the right track! Hugs to you:))

    Liked by 2 people

  9. Bueno recepto, y salud.
    Saludos from the “Chirirmoya” Team.

    Liked by 1 person

  10. dgkaye says:

    Not only healthy, but refreshing and tasty. 🙂

    Liked by 1 person

  11. Malaika says:

    This looks amazing Sangeeta. Thanks for sharing and for providing useful information! 🙂

    Liked by 1 person

  12. Thank you so much! Appreciate your stopping by:))

    Like

  13. Thank you, dear Debbie!!!

    Liked by 1 person

  14. Anytime, Malaika. So glad to hear you find it useful. Take care:)

    Liked by 1 person

  15. Good to know that dear Sangeeta..:-) and I fully understand about being less active on our blogs.. For me when the Summer is hear, the garden is my prioity.. Today however even though it is the 1st of June.. its more like a November day, rain, chill winds.. So I am taking this time to put a post together on my Gardening blog.. 🙂 x

    Liked by 1 person

  16. I admire you for being able to maintain so many wonderful blogs!!!

    Liked by 1 person

  17. I have my work cut out maintaining Two.. Blogger I am afraid gets VERY neglected and I haven’t posted there in a year.. I really must post something there.. 🙂 ( I am just looking through your recipe again to make sure I have everything.. 🙂 I am serving mine with some fresh salmon. And I am being very naughty and going to have cheesecake for desert. 🙂 ( one which I didn’t make but bought.. lol

    Liked by 1 person

  18. I see you are a RD, CDE. I’ve been managing my diabetes for a year with diet and supplements alone. Lost control about a month ago and had to go on metformin. HgbA1C went from 5.9 to 6.2 (had been 7.5, so not as bad as it once was). It’s hard when so many things have white flour/wheat and sugar. I was drinking Kombucha daily (I make my own) but stopped about two months ago. I really miss it, but it was a lot of work effort to bottle and flavor. Really helped my digestion though. I’m doing all that I can to reduce inflammation and just had my second Spectracell test done. Don’t know what my nutritional status is like yet, but i’d like to get off of some of these supplements.

    Liked by 1 person

  19. Sounds yummy! You gotta indulge yourself once in a while you know!!!

    Liked by 1 person

  20. Diabetes is pretty much a function of excess weight, esp belly fat thanks to our modern sedentary lifestyles and consumption of processed foods. However, clinical trials have shown that a modest 5-10% weight loss can drop the a1C significantly, and many folks have been able to subsequently stop taking their diabetic pills. ( as authorized by their health care providers of course). Hence medical nutrition therapy for weight loss and diet modification is the first line of defense against Type 2 diabetes. Hope this helps; thanks so much for stopping by:)

    Like

  21. Thank you for your thoughtful consideration. Yep. I’ve lost 40 lbs and my HgbA1c went down to 5.9, gained 6 lbs. and now it’s back up. I stuck to a strict diet for a year, but my willpower to sweets was shot on vacation 😦 I’m doing better now 🙂

    Liked by 1 person

  22. Good to hear that. The A1C pretty much follows the weight trend. Up when wt goes up, down when it comes down. All the best with your diabetes management:))

    Liked by 1 person

  23. This is such lovely piece of post, just not the temptation of the wonderful preparation and display of the yogurt jello but the important information and analysis on the probiotics. Yes, these protective bacteria are what we neglect or are majority of us are ignorant off. Since most of the food products as rightly mentioned are processed and have little healthy ingredients left behind for the body to consume and absorb. Body is such complex system difficult to dissect and digest the various functioning aspects for a common person but you do so in such simplicity and in such elan. Health is most aspect of our living, healthy body and balanced living and wise thinking are components which makes our life simple to live, perhaps the art of living lies in the heart of our living style.
    Always a pleasure reading such informative and insightful posts of yours…
    😀

    Like

  24. Thank you so much for your kind and comprehensive feedback, as always, Nihar! Really appreciate it. Who would have thought that invisible microbes may actually be key determinants of our determinants of our health, right? Take care:)

    Liked by 1 person

  25. That’s great – exactly what my stomach needed – thx

    Liked by 1 person

  26. Thank you so much! Appreciate the kind feedback:))

    Liked by 1 person

  27. You’re welcome!

    Like

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s