Tropical Sunrise Parfait

This taste from the tropics will put a splash of sunshine in your morning.

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  • Prep Time:15 minutes


Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White


2 cups canned pineapple tidbits or chunks in 100% fruit juice, drained
1 cup (1/2 pint) raspberries (fresh or frozen)
1 cup low-fat vanilla yogurt
1 medium banana, sliced
1/3 cup dates, chopped
1/4 cup whole almonds, toasted and chopped


Heat oven to 300°F. Put almonds on a non-stick baking pan.  Place in oven for 5-6 minutes, shake pan several times during toasting.  Remove from oven, cool and coarsely chop.  While almonds are toasting, layer the pineapple, raspberries, yogurt, banana, and dates in parfait glasses. Sprinkle the almonds on top and serve.

Each serving provides: An excellent source of vitamin C and fiber, and a good source of calcium and potassium.

Nutritional Information

  • Calories:    238
  • Carbohydrates:    46g
  • Total Fat:    5.7 g
  • Cholesterol:    3mg
  • Saturated Fat:   0.9g
  • Dietary Fiber:    6g
  • % of Calories from Fat:    20%
  • Sodium:    42 mg
  • Protein:    6g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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