Per-fait, a perfect parfait

Per-fait: A Perfect Parfait

A perfect dessert is one that is sweet, requires minimal effort and definitely cost-effective. After considering these factors, I came up with Per-fait, A Perfect Parfait. Why is it perfect, you ask? Because it’s so simple that my 2-year-old niece made it as her mummy’s birthday cake! Under my supervision, of course. It was one of the best memories I had with my darling niece. Apart from bonding with a child, Per-fait could also satisfy your sweet tooth without having your blood glucose level shooting up.

Another reason why Per-fait is awesome is that there are infinite variations. You could have this with all sorts of different types of fruits and it will still taste as good. I know that fruits have become a topic of discussion, especially amongst people with diabetes, due to the fact that they contain sugar. Though fruits contain naturally occurring sugar, they have a lot more to offer such as fibres, vitamins, and even minerals. The key here is to eat moderately. Health Promotion Board recommends that we have 2 serves of fruits daily. For more ideas on how to include fruits in your meals, have a read here.

Per-fait, A Perfect Parfait

Serves: 2                  Time: 10 mins


  • 8 tablespoons unsweetened low-fat yogurt
  • 2 teaspoons sunflower seed
  • 2 teaspoons chopped almonds
  • 1 kiwi fruit, sliced
  • 300g mashed red flesh dragon fruit


  1. Bake the sunflower seeds and chopped almonds for 15-30 mins at 150 degrees Celcius until they turn golden brown.
  2. Scoop some mashed dragon fruit and layer it on the bottom of an air-tight container or glass
  3. Add the yogurt layer on top
  4. Arranged the sliced kiwis on top of the yogurt layer
  5. Sprinkle the baked seeds and nuts on top

Nutritional Facts:

Per serving: 147.5  calories; 4.4g fat; 22.5g carbohydrates; 5.8g protein

Carbohydrate Servings: 1.5

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