These parfaits are a super simple, easy-to-make, healthy 4th of July dessert. Just mash the berries and layer with coconut cream. I love that you can have all the colors of the American flag with no food coloring. Happy Independence Day!
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Time needed: 15 minutes.
How to create the layers in your 4th of July parfait.
- Mash the raspberries
After washing and drying your raspberries, mash them with a fork. I find this is easiest to do on a plate.
- Add to serving glass
This recipe makes enough for two servings, so divide the raspberries evenly between the two glasses. I used 100 ml shot glasses for the parfaits in the picture. Press the mixture against the side of the glass to make sure coconut cream doesn’t leak down and ruin your lovely layers.
- Add coconut cream
After you combine the coconut cream with the maple syrup and lemon zest add a layer on top of the raspberries.
- Mash the blueberries
Mash the blueberries on a clean plate so they don’t mix colors with the raspberries. Taste them and add a dash of maple syrup if you find they’re too tart.
- Add the blueberry layer
Add the blueberries on top of the coconut cream. If you find that they’re sinking into the cream, place the parfaits in the freezer for 15 minutes so the cream can firm up.
- Top with coconut cream
Finish off the parfaits with a layer of coconut cream and garnish with more raspberries and blueberries. Chill until ready to serve (sparklers optional).
Frequently Asked Questions
Merriam-Webster defines it as “a cold dessert made of layers of fruit, syrup, ice cream, and whipped cream.”
You can use frozen blueberries and raspberries. They don’t need to be defrosted before mashing them. However, I found that the skin on frozen blueberries was really tough and it didn’t mash well. I found my frozen fruit was a lot more tart than the fresh fruit, so I would recommend fresh fruit where possible.
If you want to use sparklers, make sure you use cake sparklers. Regular sparklers spit off little bits of metal which you do not want to have in your food. The sparkler in the picture is a regular sparkler which I held off to the side so I wouldn’t ruin the desserts!
There are 50g (1.5oz) of raspberries per serving which is about 10 raspberries. 50g (1.5oz) of blueberries is about 15 blueberries, so you can multiply by the number of servings you’ll need. As for the coconut cream, that will really depend on the brand that you get. In some brands you’ll get a lot of cream and others you won’t.
I have tried Goya, Good & Gather (from Target), Trader Joe’s Coconut Milk, and Trader Joe’s Coconut Cream. Of those four, I preferred the Good & Gather Coconut Milk. Goya was really watery and I didn’t get a lot of cream. The cream from the Trader Joe’s Coconut Milk was really high in fat, so it completely solidified and was difficult to whip. Good & Gather was perfect though.
- Raspberries: can be substituted with strawberries. Mash them up just the same.
- Blueberries: I couldn’t think of any other fruit that was blue to use instead of blueberries. Blackberries have a similar color when you mash them. I used red, white, and blue to represent the American flag but you can use whatever berries suit your fancy. Cherries would be good too.
- Maple syrup can be swapped out for honey or you can use a granulated sweetener of your choice. I prefer to use natural sweeteners where possible though.
- Coconut cream: You can substitute this for cashew cream. It’s really easy to make, just soak cashews overnight in cold water, then blend them up.
- Lemon zest: If you’re not a fan of citrus you could swap this for cinnamon or just leave it out.
- Flaked almonds
- Dark chocolate chips
You might also like…
Chocolate banana boats on the BBQ are another healthy 4th of July dessert that you can pop on the grill. Perfect for a 4th of July grill out!
If you make this recipe, please let me know in the comments below! I love hearing what people think and what changes or additions you make. Please share this recipe with your friends and family. Happy 4th of July!
Healthy 4th of July Parfaits
- Two 100ml glasses
- 14 fl oz. /400ml can full fat coconut milk chilled overnight
- zest of half a lemon
- 2 tbsp maple syrup
- 3.5 oz /100g fresh raspberries
- 3.5 oz /100g fresh blueberries
- Scoop the cream from the top of the can of coconut milk and whip with the lemon zest and maple syrup.
- Mash the raspberries with a fork. You may need to add a dash of maple syrup depending on the tartness of your fruit. Divide the raspberries evenly between two glasses. Make sure to press the raspberries against the sides so you get clearly defined layers.
- Add a layer of coconut cream on top of the raspberries.
- Mash the blueberries with a fork and taste. You may need to add some maple syrup to the blueberries too. Divide the blueberries between the two glasses. If you find that the blueberries are sinking in to the coconut cream, leave the glasses in the freezer for 15 minutes so it can firm up.
- Top with more coconut cream and berries, and serve with a cake sparkler!
*Estimated nutritional value based on Goya Coconut Milk. The actual calorie count will vary depending on which brand of coconut milk you use, and how much additional maple syrup you add to your fruit.
Disclaimer: Sparklers are flammable and may be dangerous to use. Any sparklers used should be in conformance with the manufactors instructions. They are used entirely at your own risk.