Parfaits make a filling, nutritious breakfast or tasty snack. Research shows that fiber (from seeds, nuts, or oats) and dairy protein (from yogurt) may affect blood sugar levels favorably.

It can be bulked up into a delicious breakfast, transformed into nut-free granola bars, spooned into creamy sauces, or topped with fruit and granola to create a healthy parfait. It's also a great ...