A Favorite Dessert (super foods!)

This was my heart-healthy cooking column almost a year ago in the Minco Millennium.


In an email I received from the AARP this past Friday, there was a link to their website with a story about the top 15 superfoods for people over 50 years old. The first item on the list will make lots of people I know happy – Dark Chocolate.

They said that the antioxidants in dark chocolate (at least 70 percent cacao) may help prevent heart attacks. Apparently these dark chocolate antioxidants protect our arteries from becoming clogged! They said small amounts of dark chocolate eaten on a regular basis can lower our blood pressure and help decrease the rate of stroke in women.

Some of the other superfoods included: Blueberrys, which they say can help lower cholesterol and lower blood pressure; Apples, which are a great source of soluble fiber, potassium and Vitamin C; Asparagus, which can help reduce the risk of prostate cancer; Broccoli, which I wrote about last week; and my favorite – Coffee, which a study by the National Institute of Health found that people who drank coffee, regular or decaf, “were less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. The remaining items on their list includes Butternut Squash, Fava Beans, Greek Yogurt, Green Kale, Oatmeal, Olive Oil, Pears, Quinoa and Salmon.

The recipe I’m including this week came from health.com and four of its five ingredients are on this list of 15 superfoods. The fifth ingredient – walnuts – was one of the two nuts recommended to me at the Oklahoma Heart Hospital cardio rehab. To make this Greek Yogurt, Chocolate, Walnut and Wild Blueberry Parfait you will need:

½ cup fresh or frozen blueberries, thawed

2 cups nonfat Greek Yogurt

2 ½ tablespoons mini dark-chocolate chips

½ cup oat granola

Chopped Walnuts

The oat granola is not on the list of 15 superfoods, but it is made from oats which is on the list – so I counted it!

This recipe makes four servings. To make it start by placing 1 tablespoon of the blueberries in each of four parfait glasses. Then spoon in ¼ cup of the Greek yogurt on top of the berries. Next, place 1 teaspoon of the dark chocolate on top of the yogurt. Add one tablespoon of the granola over the chocolate and then sprinkle the top with chopped walnuts. After you done that, do the same thing again so there are two layers of each ingredient. Serve immediately.

One serving of this healthy dessert is only 243 calories (about – depends on how many walnuts you sprinkle on each serving – this is if you use about a tablespoon on each). But this dessert also gives you 93.8 mg of Potassium and 14.8 grams of Protein. Of the daily recommended vitamins and minerals, it will give you 33.1% of your Manganese, 13.8% of your Calcium, 10.8% of your Vitamin E, and good amounts of Thiamin, Phosphorus, Selenium, Magnesium, Copper and Zinc.

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