Summer is here, and that means it’s berry season. Our low-calorie Triple Berry Trifle is a great way to enjoy the sweet flavors and healthful benefits of strawberries, blueberries and raspberries.
Trifle is a layered dessert made with fruit, pieces of cake and custard or pudding. The first recipes for trifle originated in England, and by the mid-18th century, the dessert included biscuits soaked in sherry. Our trifle is one the whole family can enjoy. To keep the kitchen cool, we’re using some premade ingredients so there’s no baking or stove-top cooking.
With fewer than 190 calories per serving, our trifle is a treat you can enjoy several times this summer. To minimize calories, we’ve used angel food cake, fat-free whipped topping and fat-free vanilla pudding that's also sugar-free. The result is a creamy and satisfying dessert that complements the sweet-tangy taste of berries.
Berries are packed with health benefits. They contain antioxidants that help protect cells from damage and lower the risk of diabetes, cancer and heart disease. Rich in fiber, berries promote a healthy digestive system. In addition, they provide vitamin C to support your immune system and maintain healthy skin, blood vessels and bones. A cup of strawberries provides 150% of your daily needs for vitamin C. Berries also provide potassium, magnesium and vitamin K. Many of the nutrients in berries help protect our brain cells from the effects of aging.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
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Triple Berry Trifle
Serves: 10 / Prep time: 1 hour / Total time: 1 hour plus chilling time
2 ounces fat-free, sugar-free, vanilla-flavored instant pudding mix4 cups nonfat milk1 angel food cake (12 ounces), torn into 1-inch pieces2 cups strawberries, sliced in half, divided1 cup raspberries, divided1 cup blueberries, divided6.5-ounce can of fat-free whipped topping
Place the pudding mix and milk in a large bowl. Whisk for 2 minutes and let sit for 5 minutes. Place half of the angel food cake pieces in a trifle dish. Layer half of the pudding mixture over the angel food cake pieces. Layer half of the whipped topping over the pudding.
Using half of the sliced strawberries, line the bowl with strawberry halves and sprinkle the rest over the whipped topping, along with half of the raspberries and half of the blueberries.
Repeat the steps with the other half of angel food cake, pudding and whipped topping. Arrange the remaining strawberries, raspberries and blueberries on top of the whipped topping. Refrigerate for 2 to 3 hours before serving.
From Henry Ford LiveWell.
187 calories (8% from fat), 1.5 grams fat (1 gram sat. fat), 37 grams carbohydrates, 7 grams protein, 352 mg sodium, 5 mg cholesterol, 220 mg calcium, 2.5 grams fiber. Food exchanges: 1 bread, ½ milk, 1 fruit, ½ fat.
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