Parfait yogurt pic
Makan Tengah Hari • Malaysia
How to Make Peach Yogurt Parfait (Traditional & Healthy Version)
Peach Yogurt Parfait is a refreshing lunch option that blends creamy yogurt, succulent peaches, and local Malaysian ingredients for a deliciously balanced meal. While parfaits are globally inspired, Malaysians have adapted them with a multicultural touch, incorporating flavors like pandan and lemongrass to reflect our diverse cuisine. This dish is perfect for busy days, offering quick assembly, vibrant colors, and a harmonious taste that appeals to both adults and children. In Malaysia, yogurt parfaits have become popular in cafes and homes, especially among health-conscious individuals seeking lighter meals. By using low-fat yogurt and fresh fruit, this Peach Yogurt Parfait delivers both nutrition and taste. The addition of locally sourced granola, coconut flakes (kelapa parut), and a hint of pandan essence elevates the parfait, making it uniquely Malaysian. Its creamy texture, sweet peach chunks, and subtle herbal notes make it a satisfying, guilt-free lunch, suitable for those tracking calories or embracing vegetarian diets. This parfait is a great choice for anyone wanting a wholesome meal that embodies Malaysia's multicultural food heritage. It’s versatile, allowing for creative adaptations with other tropical fruits or ingredients like lemongrass and santan. Whether you’re enjoying it after a morning run or as a midday energy boost, the Peach Yogurt Parfait is a delightful way to experience modern Malaysian cuisine.
Bahan-bahan(untuk 1 glass (250ml) per serving)
- 2 medium Fresh peaches (Buah pic)
- 1 cup Low-fat yogurt (Yogurt rendah lemak)
- 1/2 cup Granola (Made with Malaysian oats)
- 2 tbsp Honey (Madu)
- 1/2 tsp Pandan essence (Optional, for aroma) - pilihan
- 2 tbsp Coconut flakes (Kelapa parut)
- 1 tbsp Chia seeds (Optional, for fiber) - pilihan
- 4-6 leaves Mint leaves (Daun pudina)
- 1 tbsp Lemongrass syrup (Optional, for Malaysian twist) - pilihan
- 2 tbsp Santan (coconut milk) (Optional, for richness) - pilihan
Arahan
- 1
Wash and slice the peaches into thin segments. Reserve a few slices for garnish.
5 minutes
Use ripe buah pic for natural sweetness.
- 2
In a mixing bowl, combine low-fat yogurt with pandan essence and santan (if using). Stir until smooth.
5 minutes
Mix gently to maintain yogurt's creamy texture.
- 3
Layer yogurt mixture at the bottom of each glass. Add a layer of peach slices.
5 minutes
Alternate layers for visual appeal.
- 4
Sprinkle granola, coconut flakes, and chia seeds (if using) over the peach layer.
2 minutes
Choose granola made with local oats for authenticity.
Kenapa hidangan ini sihat
By using low-fat yogurt, fresh fruit, and whole grains, this parfait minimizes processed sugars and unhealthy fats. The inclusion of local ingredients like kelapa parut and pandan essence adds nutrients without extra calories. It's vegetarian, high in fiber, and can be easily adapted to suit various dietary needs. Perfect for weight management or those seeking balanced nutrition, each layer delivers essential macros and micronutrients in a satisfying lunch.
This Peach Yogurt Parfait is packed with dietary fiber, protein from yogurt, and healthy fats from coconut flakes and chia seeds. Peaches provide vitamins A and C, while mint and pandan add antioxidants. Low-fat yogurt reduces saturated fat intake, making it suitable for calorie-conscious individuals. Chia seeds boost omega-3s and fiber, supporting digestive health. Granola made with Malaysian oats offers complex carbohydrates for sustained energy.
Petua
- 💡Tip 1: Use buah pic in season for best flavor and nutrition.
- 💡Tip 2: Prepare granola at home using Malaysian oats for added freshness.
- 💡Tip 3: Add a few drops of pandan essence for aroma without extra calories.
Penyimpanan & hidangan
Store assembled parfaits in the refrigerator for up to 24 hours. To maintain freshness, keep granola and coconut flakes separate until serving. Do not freeze as yogurt texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 150.0 kcal |
