Cooking for Wellness

Rainbow Fruit Parfaits

Mar. 23, 2018

This light dessert combines colorful fruits with a honey-lime dressing to make a rainbow parfait.  Remember the colors of the rainbow- “ROYGBIV” (red, orange, yellow, green, blue, indigo and violet).  Each color represents a different group of phytonutrients and it is important to eat a variety of different colored fruits and vegetables daily. Top off the parfait with any of these garnishes- toasted nuts, shaved dark chocolate, yogurt or fresh mint.

rainbow fruit parfaitsServes:

  • 8


  • 1 cup fresh strawberries or raspberries, diced
  • 1 cup pineapple or mango, diced
  • 2 kiwis, peeled and diced
  • 1 cup fresh blueberries, blackberries or red grapes


  • 1 ½ tsp walnut oil
  • 2 Tbsp orange juice
  • 1 ½ Tbsp honey
  • 1 Tbsp lime juice
  • 8 mint leaves, thinly sliced


  1. Cut strawberries, pineapple and kiwi into bite- size pieces. Set aside in separate bowls.
  2. In a small bowl, combine walnut oil, orange juice, honey, lime juice and mint. Whisk the dressing together. Set aside.
  3. To assemble parfaits: Layer diced fruit into 8- 8 ounce serving dishes in a rainbow pattern. For example, add 2 Tbsp blueberries, top with 2 Tbsp diced kiwi, top with 2 Tbsp diced pineapple, top with 2 Tbsp diced strawberries. Drizzle with 1 tsp dressing. Garnish each parfait as desired.

Spiced Toasted Almonds



  • 1 cup slivered almonds
  • ½ tsp olive oil
  • ½ tsp maple syrup
  • 1/8 tsp salt
  • ½ tsp cinnamon


  1. Preheat oven to 350°F. Toss the nuts with the olive oil, maple syrup, salt and cinnamon until evenly coated.
  2. Line baking pan with parchment paper. Spread prepared nuts evenly on baking pan.
  3. Bake for 3-5 minutes until aromatic and slightly browned. Nuts will continue to cook after they have been removed from the oven.