This post was written by Alina Islam, a wonderful Certified Nutritional Practitioner from Toronto, Canada. She is a writer, speaker and nutritional consultant. You can read more of her work at or follow her on Facebook, Instagram, and Twitter.

What do you visualize when I say the word parfait? Probably something along the lines of Greek yogurt, berries & granola? Perhaps the goopy syrup-y parfait you get at Tim Horton’s? FYI – that small parfait has 25g of sugar in it, which is 6 teaspoons. So the next time you eye one, I hope you have a gag reflex and put it back

And if you’re in love with that exact parfait combo, you can always just make it yourself at home! Keep in mind that store-bought parfaits often have WAY too much sugar added in, either due to the sweetener or sweetened granola, and are lacking in adequate protein, fibre or fat to make you feel full.

Growing tired of the berries & granola combo or not a fan? Try the recipe below! This has become my go-to snack at home, plus it’s dairy-free which is a bonus. (P.S. Most of us are sensitive to dairy and we don’t even know it. To read more on that topic, click here).

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Apple & Walnut Parfait



  • 1/2 red apple
  • 1/4 cup walnuts
  • 1/4 cup full-fat coconut milk* (or coconut yogurt)
  • 1/2 tsp. ground cinnamon
  • Drizzle of maple syrup (optional)


  • Chop up the apple into small little cubes
  • Chop up walnuts into small pieces
  • Throw together the chopped apple and walnuts with coconut milk
  • Sprinkle with cinnamon and maple syrup, if desired

*You get this in a can. I use either Thai Kitchen or Native Forest organic full-fat coconut milk.

This article was republished with permission from

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