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Here's a low-carb treat for my American friends! These patriotic parfaits are the perfect quick-prep dessert for the upcoming Fourth of July celebrations. The red strawberry layer is topped with vanilla coconut cream and finished with fresh blueberries.
This treat is dairy-free but if you can eat dairy, you can substitute the coconut cream and coconut milk with an equal amount of whipped cream. It's naturally sweet and you can even avoid using any sweeteners.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.9 grams
Protein3.7 grams
Fat22 grams
Calories244 kcal
Calories from carbs 14%, protein 6%, fat 80%
Total carbs11.7 gramsFiber2.8 gramsSugars4.8 gramsSaturated fat19.2 gramsSodium10 mg(0% RDA)Magnesium35 mg(9% RDA)Potassium313 mg(16% EMR)
Ingredients (makes 4 servings)
Red layer:
- 1 1/2 cups strawberries, fresh or frozen and thawed (216 g/ 7.6 oz)
- 1/3 cup water (80 ml/ 2.7 fl oz)
- 1 tsp gelatine or 1 tbsp chia seeds
- 15-20 drops liquid stevia or 1-2 tbsp Erythritol or Swerve - sweetener can be omitted
White layer:
Blue layer:
- 3/4 cup blueberries, fresh or frozen (113 g/ 4 oz) - wild blueberries contain fewer carbs
Tip: To get the net carbs per serving down to 7.4 g, use an equal amount of blackberries instead of blueberries.
Instructions
- Start by preparing the red layer. Place the strawberries with 1/4 cup (60 ml) of water into a blender or a food processor and pulse until smooth.
- Pour the strawberry puree into a small sauce pan and add stevia. Mix the gelatine with the remaining water, and then pour into the sauce pan with the pureed strawberries. Heat gently until warm, and then take off the heat.
- Divide the strawberry mixture between 4 jars or glasses, and then, place in the fridge for an hour or until set.
- When the red strawberry layer is set, prepare the white coconut cream layer. Spoon the coconut cream into a bowl. Add liquid coconut milk, powdered Erythritol, and vanilla.
- Using an electric mixer or a hand whisk, process until smooth and airy.
- Spoon the white layer equally in the 4 jars, on top of the red strawberry layer.
- Finally, top with fresh or frozen blueberries.
Enjoy immediately or store in the fridge for up to 3 days.
Red, White & Blue Berry Parfaits
Step by Step
Ingredients
Instructions
- Start by preparing the red layer. Place the strawberries with 1/4 cup (60 ml) of water into a blender or a food processor and pulse until smooth.
- Pour the strawberry puree into a small sauce pan and add stevia. Mix the gelatine with the remaining water, and then pour into the sauce pan with the pureed strawberries. Heat gently until warm, and then take off the heat.
- Divide the strawberry mixture between 4 jars or glasses, and then, place in the fridge for an hour or until set.
- When the red strawberry layer is set, prepare the white coconut cream layer. Spoon the coconut cream into a bowl. Add liquid coconut milk, powdered Erythritol, and vanilla.
- Using an electric mixer or a hand whisk, process until smooth and airy.
- Spoon the white layer equally in the 4 jars, on top of the red strawberry layer.
- Finally, top with fresh or frozen blueberries.
Enjoy immediately or store in the fridge for up to 3 days.
Nutrition (per serving)
Calories244kcal
Net Carbs8.9g
Carbohydrates11.7g
Protein3.7g
Fat22g
Saturated Fat19.2g
Fiber2.8g
Sugar4.8g
Sodium10mg
Magnesium35mg
Potassium313mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 8.9 g | 3.7 g | 22 g | 244 kcal |
| Strawberries, fresh |
| 3.1 g | 0.4 g | 0.2 g | 17 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Gelatin powder, thickening agent, unsweetened |
| 0 g | 0.7 g | 0 g | 3 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 2 g | 1.6 g | 15.6 g | 149 kcal |
| Coconut milk (full-fat, unsweetened) |
| 0.8 g | 0.6 g | 6 g | 56 kcal |
| Vanilla powder, dried (from vanilla beans, vanilla pods) |
| 0.1 g | 0 g | 0 g | 2 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Blueberries (wild), fresh |
| 2.8 g | 0.3 g | 0.2 g | 17 kcal |
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