Have a Plant: Fruits & Veggies for Better Health

The Everyday Chef: Protein-Packed Vanilla & Grape Parfait

Andrew Dole, RDN, CEC
Everyday Chef, Fruits & Veggies—More Matters

Andrew Dole, Everyday Chef, Fruits & Veggies-More Matters

The Everyday Chef: Protein-Packed Vanilla & Grape Parfait. Fruits And Veggies More Matters.org

One Thanksgiving my mother-in-law made grape salad (grapes covered in cream cheese, sour cream, and brown sugar). It was amazing, addictive, and I wanted more. Lot’s more. However, eating cream cheese and brown sugar frequently isn’t something I recommend. So over the past 8 years I’ve adapted the recipe to something I can eat almost every week. Like now, because I’m eating one of the plated parfaits from the photos as I write this.



What you’ll find is a conservative blend of neufschatel cheese and plain fat-free Greek yogurt. Creamy, smooth, with the random bursts of sweet or tart from the grapes, this gem of a recipe is good for breakfast, snacks, and makes a guilt-free dessert as well!

I’m partial to black seedless grapes, but this recipe also works with red and green grapes, depending on what you like.

Protein-Packed Vanilla & Grape Parfait
Serves 6

Ingredients

1lb Grapes, rinsed and dried
4 oz Neufchatel or low fat cream cheese
8 oz Plain Fat-Free Greek Yogurt
1/2 tsp Vanilla Extract
2 Tbsp Brown Sugar
1/3 Cup Granola

Procedure

  1. Whip yogurt and cheese together until smooth and airy.
  2. Add vanilla extract and mix well.
  3. Fold in grapes gently.
  4. Sprinkle with brown sugar.
  5. Refrigerate in a tightly covered container until ready to serve.
  6. Serve with topping of granola and pinch of brown sugar.

Nutrient Analysis:
Calories: 157kcal, Protein: 7g, Carbs: 23g, Total Fat: 5g
Sat Fat: 3g, Cholesterol: 15mg, Sodium: 93mg, Fiber: 1g

Photo Credit: Andrew Dole

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