• Erica Larson

Berry Seed Yogurt Parfait + Dairy Free Diet Tips

Updated: Apr 18


A lot of clients and friends tell me they want to eat healthier but "can't give up dairy." I do not think every person needs to cut dairy out of their diet, but for some it is necessary, while others can just decrease their consumption and feel better. There are a lot of dairy alternatives on the market - yogurts, cheeses, milks - you name it, and they've created it with almonds, cashews, etc. A brand I love to help support my dairy free lifestyle is Kite Hill. They have yogurt, Greek style yogurt, cream cheese, cheese and milk all made from artisanal almond milk. This is perfect because you can enjoy all of the same foods you used to eat with high quality products, without any side effects, whether you are intolerant or sensitive to dairy.


One of my favorite dairy free alternative recipes is this parfait because it is perfect for any time of day - breakfast, lunch, a snack or dessert.






Servings: 2 (multiply recipe for desired number of servings)

Ingredients:

1 container Kite Hill Strawberry Yogurt - or blueberry! (5.3 oz)

1/4 Cup Unsweetened Plant Based Milk

1/2 Cup Kite Hill Unsweetened Plain Yogurt

2 Tbsp. chia seeds

2 Tbsp. flax seeds

2 Tbsp. hemp seeds

1 tsp. black seed oil

Fresh or dried berries of choice to garnish (I used goldenberries, mulberries and goji berries)


Directions:

1.) In a bowl or glass, combine strawberry yogurt with unsweetened milk, black seed oil, chia seeds, flaxseeds, and hemp seeds. Mix until evenly distributed.

2.) Place in refrigerator for at least one hour, or overnight if making in advance.

3.) Remove from the refrigerator, then stir again to mix up the pudding. Add a layer of unsweetened plain yogurt then top with fresh or dried berries, cacao nibs, coconut flakes, and any other fruits, nuts, seeds, or superfoods on hand. Enjoy!



Kite Hill Yogurts are a great dairy substitute while still offering the body probiotics. Whether you are just swapping your daily yogurt for a dairy-free version or cutting out dairy completely, it is a great test to see how your body feels. After I cut out dairy completely I felt better, my skin was clearer and I had more energy. The key is that every body is different, so you must experiment for your individual self. Other ways to incorporate it? Use dairy free yogurts to thicken oatmeal, smoothies or baked goods.


Spotlight on other ingredients:


Black Seed Oil - I wrote a whole post on the health benefits of Black Seed Oil, but to summarize... this oil is known to improve immune and gut health, headaches, infections, and allergies. Black seed oil contains fats, vitamins, and minerals; including myristic acid, stearic acid, palmitoleic acid, linoleic acid, vitamins B1, B2, B3, iron, copper, folate, calcium, and phosphorous.

Chia Seeds - Chia seeds are also anti-inflammatory and help to regulate blood sugar. They have high amounts of fiber, calcium, and healthy fats.

Flax Seeds - Flax seeds are also known for their anti-inflammatory properties. They are anti-viral and anti-bacterial. Flax seeds are very high in fiber, potassium, magnesium, and omega 3 fatty acids; helping to lower blood pressure and cholesterol.

Hemp Seeds - Hemp seeds offer high amounts of plant protein, phytonutrients, omega 3 fats, and contain 20 amino acids.







#recipe #dairyfree #vegan #glutenfree #seeds

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