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Orange, Pumpkin Seed, Cranberry and Yogurt Parfaits

4 servings


Gluten Free Low Sodium No Added Sugars Under 30 Minutes Vegetarian

Nutritional Facts Per Serving

15.6 g
22.7 g
2.2 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 191
  • Fat 5.5 g
    • Saturated   1 g
    • + Trans 
  • Cholesterol 0 mg
  • Sodium   60 mg
  • Carbohydrate 22.7 g
    • Fibre   2.2 g
    • Sugars  
  • Protein 15.6 g
    • Vitamin A 2 %
    • Vitamin C 58 %
    • Calcium 16 %
    • Iron 14 %


Set out 4, 6- to 8-ounce tall and narrow glasses. Divide and place half the cubed orange, pumpkin seeds and cranberries into the bottom of each glass. Carefully spoon a 1/4 cup of yogurt into each glass. Divide and top the yogurt with the remaining orange, pumpkin seeds and cranberries, except those used for garnish. Spoon a 1/4 cup more yogurt into each glass. Cover and refrigerate parfaits until ready to serve. (Can be made a few hours before needed.) When ready to serve, garnish the top of each parfait with a few pumpkin seeds and cranberries and enjoy.

Note: Pumpkin seeds are available in the bulk foods section.

Recipe Options: Instead of orange, remove the peel and pith from a medium grapefruit, cubed the flesh and use it in these parfaits. Replace the dried cranberries with another dried fruit, such as blueberries or cherries. Instead of pumpkins seeds, try pecans pieces in these parfaits.

Serving Suggestions

Start a fine breakfast or brunch with these parfaits, and then following them with one of the more filling breakfast or brunch dishes you’ll find in our collection. The possibilities include Three Cheese Quiche with Spinach and Shrimp; Poached Eggs, Tomatoes and Spinach on Cheddar Scones; Scrambled Eggs with Smoked Salmon on a Bagel; and Whole Wheat French Toast with Maple-scented Strawberries.

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