Recipe - Mediterranean Plan - Yogurt Parfait

1 cup low fat small curd cottage cheese

1 cup yoghurt (I use Skyr, an Icelandic yoghurt for it smooth texture)

3 tablespoons almond milk

1 teaspoon vanilla extract

I packet Steviya (this is the best artificial sweetener in my humble opinion)

1 cup berries (blackberries, raspberries, blueberries, etc.)

2 tablespoons chopped walnuts

Put 1 cup cottage cheese in a Cuisinart (or a blender), adding the almond milk and vanilla extract (this helps break down the curds), and blend at a moderate high speed until smooth.  I then take a few berries and add them at this time (mostly for color, but it does help infuse flavor throughout).  Add the yoghurt and blend at a medium high for about 45 seconds, but however long it takes to be fully blended. Then take about a ¼ cup and add to an old-fashioned glass (or bowl or parfait cup if you have one), add a few berries and about a half tablespoon of the walnuts, then add another half cup of the mixture. Repeat.

I usually make these the night before so I take wax paper and using the glass as a template, cut out a circle so that I can place this over the top of the cup so it does not dry out overnight.  In the morning, I pull the wax paper, add about a ¼ cup of the berries to the top, the other half of a tablespoon of walnuts and enjoy!

Calories – 202

Protein - 18 grams