Pumpkin-Berry Parfait
Prep time
Cook time
Total time
Nutritious enough for breakfast, but delicious enough for dessert, Pumpkin-Berry Parfaits offer the best of both worlds. Each parfait is chock-full of vitamins and minerals as well as complex carbohydrates, fibre and protein to keep you energized all day long. In just three simple steps you'll have yourself a creamy pumpkin pudding cozied up with flavourful blueberries and a granola topping for that satisfying crunch.
Recipe type: Breakfast/Brunch/Snack/Dessert
Serves: 4
Ingredients
- 1 cup skim milk or unsweetened soy beverage
- ¼ cup chia seeds
- 1 cup pumpkin purée
- 2 Tbsp. maple syrup
- 2 tsp. pumpkin pie spice
- 1 tsp. cinnamon
- 1 tsp. vanilla extract
- 1 cup blueberries (thawed if frozen)
- 1 cup pumpkin spice granola
Instructions
- In a medium bowl, whisk together first seven ingredients until mixture is well combined and free of clumps.
- Refrigerate overnight (or for a minimum of 1 - 2 hours) until mixture has pudding-like consistency.
- Layer half of the chia pudding, blueberries and granola evenly in four glasses or mason jars. Repeat layers once, ending with granola.
Notes
*Adapted from: http://us.naturespath.com/node/37831
**Nutrition information analyzed using eatracker.ca
**If using frozen blueberries, allow to thaw for 4 - 6 hours in the refrigerator.
**Nutrition information analyzed using eatracker.ca
**If using frozen blueberries, allow to thaw for 4 - 6 hours in the refrigerator.
Nutrition Information
Serving size: 1 cup Calories: 228 Fat: 7.0 Saturated fat: 1.0 Unsaturated fat: 6.0 Trans fat: 0 Carbohydrates: 36.5 Sugar: 17.8 Sodium: 47.3 Fiber: 8.5 Protein: 6.7 Cholesterol: 1.2
Recipe by Erika Brown R.D. at http://www.erikabrownrd.com/recipes/pumpkin-berry-parfaits/