Pumpkin Seed & Blueberry Parfait
Greek yogurt layered with blueberries and pumpkin seeds — ~160 mg of magnesium and 23 g of protein in a three-minute, no-cook snack.
Greek yogurt layered with blueberries and pumpkin seeds — ~160 mg of magnesium in a snack that takes three minutes and no cooking.
Watch the 22-second version
A hundred and sixty milligrams of magnesium in a three-minute snack.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Greek yogurt, 0% — 170 g
- Pumpkin seeds — 20 g
- Blueberries — 60 g
Macros per serving
- Calories: 250 kcal
- Protein: 23 g
- Fat: 10 g
- Carbs: 18 g
- Fiber: 3 g
- Prep time: 3 minutes, no cooking
Key micronutrients
- Magnesium — ~160 mg
- Calcium — ~190 mg
- Zinc — ~1.8 mg
- Anthocyanins — present
Why it earns a spot in the rotation
- Pumpkin seeds are among the densest common food sources of magnesium — the mineral most often short in a Western diet. Twenty grams of them carry most of the ~160 mg here.
- 23 g of protein from the yogurt alone, which is what separates this from a snack that leaves you hungry an hour later.
- ~190 mg of calcium and ~1.8 mg of zinc come with the same two ingredients — no third component needed.
- Blueberries bring anthocyanins and the only sweetness in the bowl, with fibre attached rather than displaced.
- Three minutes, no heat, no equipment. A snack that needs a pan does not get made on the days it matters.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
