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Vegan Yogurt Parfait

Do you find yourself craving a sweet snack at night? Instead of reaching in the freezer to grab a bowl of ice cream, try having a light snack instead. A vegan yogurt parfait is a great way to stop your sweet tooth and obtain some essential nutrients before heading to bed. Some healthy fruits, protein-filled nuts, and yogurt are a great and quick way to have a healthy snack.

Almond-based yogurt is a great way to prepare a low-calorie snack that will be sure to assist in increasing melatonin and preparing the body for a good night’s rest. This boosts melatonin counts, meanwhile being low in sodium and fat. Almond-based yogurt is rich in tryptophan – a sleep enhancing amino acid, that is a precursor to melatonin and serotonin. In addition to its positive sleep-enhancing effects, almond-based yogurt is also beneficial for reducing gastrointestinal symptoms, easing muscle aches and pains and weight loss.

Try adding in a mixture of various nuts or legumes to your yogurt. Nuts contain large amounts of protein and are a great source of healthy fats. Nuts can aid in helping fight inflammation, assist in weight loss, regulate blood sugar levels, and importantly – decrease hunger urges.

Specifically, almonds and walnuts contain melatonin – the sleep-regulating hormone. Melatonin helps to regulate your body’s internal clock and signals to prepare for sleep. Almonds and walnuts contain magnesium and have antioxidants. Magnesium assists in reducing inflammation – which is known to keep many people up at night – and reducing cortisol levels – the stress hormone.

Topped with a perfect combination of fruits, including bananas, strawberries, raspberries, and blackberries, you are sure to make a great combination of many beneficial nutrients. Bananas contain melatonin and magnesium, providing a mixture of muscle relaxers and sleep enablers. Strawberries, raspberries, and blackberries contain high levels of antioxidants which can help to reduce stress and serve to protect the body against many diseases.

So, the next time you are craving a snack before bed, try this vegan yogurt parfait, as the benefits of these combinations of nutrients are endless!


  • 1 cup almond-based yogurt
  • 5 strawberries
  • 5 blackberries
  • 5 raspberries
  • 1 banana granola (as preferred)
  • 1 tablespoon shredded coconut
  • 10 almonds
  • 10 walnuts


Add ½ cup of almond-based yogurt to your bowl. Chop bananas and strawberries into slices. On top of the yogurt, add in your almonds, granola, and bananas. Add the other ½ cup of almond-based yogurt on top. Top off the yogurt with the strawberries, raspberries and blackberries. Mix in the walnuts on top, and sprinkle with shredded coconut. Take a spoonful and enjoy!

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