Breakfast Parfait

1 tbsp raw shelled hemp seeds
can substitute with ground flax seeds or chia seeds
2 tbsp organic plain yogurt
for vegan use soy yogurt
any kind
dash of cinnamon
or freshly-grated nutmeg
dark agave nectar
or real maple syrup (optional)
Packed with probiotics, protein, Omega 3‘s, and cancer-fighting ellagic acid, this simple, tasty, satisfying breakfast
also makes a great snack or dessert. I like to use frozen berries for this. Make the parfait, then take a shower or get dressed. This gives just enough time for the berries to begin thawing so their lovely juices mingle with the yogurt and hemp seeds. Then eat the parfait. Delicious!
Scoop about a tablespoon of hemp seeds into a small glass or stemware. Add about 2 tablespoons of yogurt on top. Add berries (as much as you like).
Continue layering hemp seeds, yogurt, and berries until the glass is full.
Dust with cinnamon or nutmeg. If desired, add walnut pieces and a light drizzle of agave nectar.
Serve chilled.
Variation: For an elegant touch, serve in small transparent glass or stemware.


Good-quality yogurt contains lots of live bacteria cultures and protein, and does not include corn starch (or "modified vegetable starch"), gelatin, or sweeteners. The latest craze of "Greek" or "Greek-style" yogurt is mainly a marketing gimmick, and when you read the labels very carefully you will see that most are thickened with corn starch and gelatin! Real Greek yogurt has no added starch or gelatin. Many people who are lactose intolerant can usually enjoy dairy yogurt because the lactase produced by these live bacteria cultures digests the yogurt lactose. Soy yogurts are available for vegans and others who do not eat dairy products. Avoid yogurts with added sweeteners, gelatin, corn starch, or chemicals. Most flavored yogurts contain sweeteners such as high fructose corn syrup, aspartame, sucralose, or sugar, so DON'T buy them! If you want flavored yogurt, add your own fresh fruits and a squirt of dark agave nectar. Organic yogurt is recommended. Beware of lowfat or non-fat yogurt, as many brands add cornstarch and/or gelatin to give the yogurt more body.

Read the labels very carefully!