Diabetic Cooking

Tropical banana-berry parfait

Preparation time: 20 minutes.


  • 2 small bananas (approximately 6 inches long),peeled and cut in half
  • 1 can (15 ounces) tropical fruit salad canned in juice, undrained
  • 1 cup frozen, unsweetened strawberries,partially thawed
  • 4 fresh strawberries
  • 4 nine-ounce clear plastic cups


Place peeled bananas on a baking sheet in the freezer. Pour half of canned fruit and juice into each of 2 shallow, freezer-safe plastic containers and put in the freezer. Freeze fruit for 1 1/2–2 hours, or until tropical fruit is just slightly slushy and bananas are frozen solid. Put half of bananas and 1 container tropical fruit into a blender and pulse on high until thick and creamy; stop frequently to push fruit to the bottom of the blender. Add remaining banana and continue blending. Pour mixture into a bowl and return to the freezer to keep cold. Rinse blender and add frozen, unsweetened strawberries and remaining container of tropical fruit. Blend, stopping frequently to push fruit to the bottom of the blender, until thick and creamy.

In each of the plastic cups, layer 1/4 cup of banana mixture, 1/4 cup of strawberry mixture, another 1/4 cup banana mixture, and 3 tablespoons strawberry mixture. Smooth with the back of a spoon after adding each layer. Top each parfait with a strawberry and serve immediately. Leftovers can be covered with foil and frozen, then thawed at room temperature until slushy.

Yield: 4 parfaits.

Serving size: 1 parfait.

Nutrition Facts Per Serving:
Calories: 122 calories, Carbohydrates: 29 g, Protein: 1 g, Fat: <1 g, Saturated Fat: <1 g, Sodium: 15 mg, Fiber: 3 g

Exchanges per serving: 2 fruit. Carbohydrate choices: 2.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.