Berry Parfait With Edible Flowers

Serves 4

2 cups low-fat plain yogurt

3 tablespoons maple syrup (or to taste)

Zest of 1 lemon

1 1/2 cups berries (blueberries, strawberries, raspberries, blackberries, in any combination)

1 tablespoon sugar, optional

Whipped topping, optional

Edible flowers for garnish, optional

1. In a bowl, combine the yogurt, maple syrup, and lemon zest. Mix well; refrigerate for 1 hour.

2. Place the berries in a mixing bowl with the sugar, if using, and let stand.

3. When ready to serve, place some of the berries in the bottom of a parfait glass or bowl, top with some of the yogurt, then add more berries, a dollop of yogurt, and the whipped topping. Garnish with edible flowers, if you like.

Note: Edible flowers — nasturtiums, roses, or violets — are available at Whole Foods and many other grocery chains, but you may have to ask for them.

Nutrients per serving: 134 calories, 6g protein, 25g carbohydrates, 2g fiber, 2g fat, 7mg cholesterol, 81mg sodium.