Citrus Chia Yogurt Parfaits
This week we're delivering an abundance of fresh and colorful citrus fruits to brighten up your day! You may discover juicy pink grapefruit, clementine's, and everyone’s favorite navel oranges. Whatever you receive, we know you’ll love the incredible flavor of these citrus fruits. Enjoy them as snacks, juiced, atop salads, in cocktails or mocktails, baked into muffins, or blended into smoothies.
Who doesn’t love citrus for breakfast? These creamy, dreamy chia yogurt parfaits make delicious use of the zest, juice, and segments from any sweet citrus fruits you may have received. They’re fresh, light, and packed with protein from the Greek yogurt and chia seeds, which also provide healthy fats and fiber to keep you full through the morning. The flavor will remind you of a creamsicle! Using the juice from a blood orange or two will turn them a lovely pastel pink.
Health Benefits of Citrus Fruits
With their high vitamin C content, citrus fruits can support a healthy immune system by helping white blood cells work more effectively. And while vitamin C isn’t a miracle nutrient when it comes to preventing the common cold, a diet rich in this vitamin may reduce the severity and duration of cold symptoms. Vitamin C is also needed to produce collagen, one of the body’s primary structural proteins found in our joints, muscles, and skin. In addition to vitamin C, citrus fruits also contain the vitamins A, B6, and folate, and the minerals potassium and magnesium.
Citrus fruits contain many phytochemicals, compounds found in plants that have numerous health benefits. Carotenoids and flavonoids are antioxidants that can reduce oxidative stress and inflammation in the body. Consumed regularly, they may contribute to a reduced risk for certain cancers and cardiovascular disease. Quercetin, also found in citrus, has been linked to improved brain function.
Citrus fruits contain both types of fiber - soluble and insoluble - which may improve blood cholesterol levels while stabilizing blood sugar, supporting a healthy microbiome, and improving gut motility.
What citrus surprises arrived in your produce box? We’d love to see how you’re savoring them this week! Be sure to snap a photo of your citrus creations, post it to social, and tag us @realfoodremedyrx so we can check it out!
Watch How to Make Citrus Chia Yogurt Parfaits
Citrus Chia Yogurt Parfaits
Active time: 10 Min.
Total time: 4+ Hours
1 cup plain 2% Greek yogurt
Zest from orange, any variety
1 cup freshly squeezed orange juice (from about 3 to 4 oranges)
2 tablespoons maple syrup
¼ teaspoon vanilla extract
¼ cup chia seeds
To serve: chopped orange segments, chopped pistachios (or any chopped nuts)
In a bowl, whisk together the Greek yogurt, zest, juice, maple syrup, and vanilla extract until well-combined. Stir in the chia seeds. Cover and refrigerate for at least 6 hours or overnight.
Stir well and divide between two bowls or jars. Top with chopped citrus and nuts.
By Carolyn Hodges, MS, RDN