FoodLink - Purdue Extension

Tropical Sunrise Parfait

Contains Nuts

This taste from the tropics will put a splash of sunshine in your morning. Each serving provides an excellent source of vitamin C and fiber and a good source of calcium and potassium.

Recipe adapted from Fruits & Veggies More Matters.

10 min
5 min
Total Time
15 min
Servings: 4


2 cups canned pineapple tidbits or chunks in 100% fruit juice (drained)
1 cup (1/2 pint) fresh raspberries
1 cup low-fat vanilla yogurt
1 medium banana (sliced)
1/3 cup dates (chopped)
1/4 cup whole almonds (toasted and chopped)


  1. Heat oven to 300°F.

  2. Spread whole almonds in a single layer on a nonstick baking pan, and place in oven for 5-6 minutes. Shake pan several times during toasting.

  3. Remove from oven, cool, and coarsely chop.

  4. While almonds are toasting, layer the pineapple, raspberries, yogurt, banana, and dates in parfait glasses.

  5. Sprinkle the almonds on top and serve.