Greek Yoghurt Parfait with Berries and Almonds

Let's be honest: gestational diabetes can feel like a prison sentence when it comes to sweet things. Xing used to have a proper sweet tooth, and watching her navigate a world where cake and biscuits are off-limits has been hard. This parfait isn't cake, but it's sweet enough to scratch that itch without causing a spike.

The key is using full-fat Greek yoghurt (the fat slows down sugar absorption) and berries (lower in sugar than most fruits). The almonds add crunch and healthy fats, and a tiny drizzle of honey makes it feel like a treat.

Ingredients

• 300g full-fat Greek yoghurt (not low-fat – the fat is important)
• 100g mixed berries (strawberries, blueberries, raspberries – fresh or frozen)
• 30g flaked almonds
• 1 tsp vanilla extract
• 1 tsp honey (optional – use sparingly)
• A pinch of cinnamon
• Optional: 1 tbsp ground flaxseed or chia seeds

Method

1. Prep the berries – If using frozen berries, let them thaw for 10 minutes. If using fresh strawberries, hull and slice them. Leave blueberries and raspberries whole.

2. Mix the yoghurt – In a bowl, stir the vanilla extract into the Greek yoghurt. If you're using honey, drizzle it in now and mix well. Taste it – if it's sweet enough without honey, skip it.

3. Toast the almonds (optional) – If you have 2 minutes, toast the flaked almonds in a dry frying pan over medium heat until they're golden and fragrant. This makes them taste way better. If you can't be bothered, use them raw.

4. Layer it up – Divide half the yoghurt between two glasses or bowls. Top with half the berries. Add the remaining yoghurt, then the rest of the berries. Sprinkle the almonds on top and dust with a pinch of cinnamon.

5. Serve – Eat immediately, or chill in the fridge for up to an hour if you want it cold.

Why This Works for GD

Greek yoghurt is high in protein and fat, which keeps blood sugar stable. Berries are the lowest-sugar fruits you can eat – they have natural sweetness but also loads of fibre, which slows down sugar absorption. The almonds add more fat and protein, and the cinnamon may help with insulin sensitivity (though the science on that is mixed).

This isn't a zero-carb dessert, but it's a controlled-carb one. Xing's readings after this are usually fine, and she gets to feel like she's had something sweet.

Dad Notes

The first time I made this, I used low-fat yoghurt because I thought it would be "healthier". Xing's reading spiked. Full-fat is crucial – the fat slows everything down.

If you can't find full-fat Greek yoghurt, use full-fat natural yoghurt and strain it through a cheesecloth for an hour to thicken it up. Or just use it as-is – it'll be a bit runnier but still work.

Xing prefers this with strawberries and raspberries. I like it with just blueberries. The beauty of this recipe is you can use whatever berries are on sale.

One evening I added a spoonful of almond butter on top. It was delicious but pushed the calories up, so I only do that occasionally.

Variations

• Add seeds: Stir in a tablespoon of chia seeds or ground flaxseed for extra fibre and omega-3s.
• Make it chocolatey: Add 1 tsp unsweetened cocoa powder to the yoghurt. It's not sweet, but it gives a chocolate flavour that's surprisingly satisfying.
• Use different nuts: Swap the almonds for walnuts, pecans, or hazelnuts.
• Make it a breakfast: Double the portion and add a tablespoon of oats (uncooked) for a more substantial breakfast. Test your levels first.

Storage

This is best eaten fresh, but you can prep components ahead:

• The yoghurt mixture (with vanilla and honey) can be made the night before and stored in the fridge.
• Wash and prep the berries in advance and keep them in an airtight container.
• Toast the almonds ahead of time and store in a jar.

Don't assemble the parfait more than an hour before eating, or the berries will make the yoghurt watery.

If you have leftovers (unlikely), they'll keep in the fridge for up to 24 hours, but the almonds will go soft.