Fall is in the air and almost everything is made out of pumpkin! I jumped right on that band wagon and transforming a not-so-healthy dessert into a delightful, nutritious breakfast treat. It is easy to make and also a fantastic way to start your day by getting all the nutrients you need in one glass. The great part about this dish is you will feel satisfied which will help curb your appetite.
I have to say Halloween is one of the best holidays because I get to play dress up. This year we brought back the dead! No, not literally but we did have a blast transforming ourselves to resemble two amazing pop icons. Hey, the kids can’t have all the fun, right?
Our dear friends Sunjoo and Namish really know how to throw a party and we just had to dress the part. The festivities did not stop there. Our very close friends Maria and John throw a fun and festive family party every year. Our kids had a blast!
I also like to see the joy on their faces when we go trick or treating. Yes, I did let them have a few pieces of chocolate and then… someone ate the rest😱.
Ah… fall… one of my favorite times of the year. The temperature starts to cool and mother nature displays a vibrant array of colors that are sure to brighten your day. Taking advantage of local seasonal produce is a great way to ensure you are getting the best quality food. Why not start it off right with fall’s most famous fruit… PUMPKIN!
Here’s a bit of trivia for you. True or False… Is a pumpkin a fruit? The simplest way to differentiate a fruit from a vegetable is to determine if it develops from a flower and contains a seed. If so, then it is a fruit. The rest of the plant is the vegetable. See, I am not just a mom who runs and cooks… I can add botanist to my resume😜. I incorporated a lovely twist to this parfait that gives each layer a power packed punch of vitamins and minerals but does not compromise the flavour.
One of the easiest and natural ways to achieve a pudding-like consistency without using heavy creams and unnatural ingredients is to add chia seeds to the liquid and a little patience. I went the fall festive route and added pumpkin puree, unrefined sugar, few other ingredients, and presto… a mouthwatering, smooth, and tasty pudding.
I used to steer away from any type of recipes that require dairy because of it’s inflammatory properties. I discovered there are an immense amount of substitutes that actually do a much better job for our body and taste wonderful as well. Coconut is one of those ingredients and it is a fantastic substitute for dairy and can be used to make yogurt. I have to admit, I did use store-bought coconut yogurt for this batch.
Incorporating live active cultures into your diet, especially in the morning, is a great way to get your digestive system started on the right track. Coconut yogurt supplies this and also contains key vitamins and minerals in keeping your body healthy and strong. Since coconut is not high in protein, adding a little plant-based protein powder to the pudding will help you achieve your daily dose of muscle building power.
This parfait would not be complete if I did not add a little crunch to the smooth consistency. The combination of the pudding with the creamy texture of the coconut yogurt works well with my granola medley. But it is not just there to make the dish look pretty, the wonderfully assembled mixture adds an added bonus of vitamins and minerals.
GRANOLA – high in fiber, loaded with vitamins, a good source of good fats and protein. The key is to read the label and avoid ingredients that contain refined sugars, partially hydrogenated oils, and unnatural flavours.
NUTS AND SEEDS – contain good fats called mono- and polyunsaturated fats. These fats help manage inflammation and maintaining the normal structure of every cell in our body. They are also high in protein which helps build muscle.
GOJI BERRIES – a superfood that is an excellent source of antioxidant and nutrients that can help fight free radical damage. High in beta-carotene which helps promote healthy skin and fighting cancer. Stabilizes blood sugar levels by helping to control the release of sugar into the bloodstream. Contains amino acids which is rarely found in a fruit. It is also high in protein and fiber.
Layer upon layer of healthy goodness, this recipe makes a perfect breakfast option or a healthy snack. You have to give it a try! I promise you won’t be disappointed.
Looking for an easy to make, tasty breakfast option that is perfect for this season? You have to try this gluten-free and vegan parfait! Loaded with vitamins, minerals, and a whole bunch of flavour, this recipe is sure to start your day off on the right track.
- 2 cups non-dairy milk unsweetened
- 1 cup pumpkin puree
- 1-2 tbsps. maple syrup to taste
- 1 tsp. vanilla extract
- 3 tbsp. plant based protein plain or vanilla, optional
- 1 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1/4 tsp. ginger
- pinch of salt
- 1/2 cup chia seeds
- 2 cups coconut yogurt plain or vanilla
- 1/2 cup gluten-free granola
- 1/4 cup pecans chopped
- 1/4 cup goji berries
- 1/4 cup raw pepitas pumpkin seeds
- Combine all the ingredients except the chia seeds in a vitamix or blender until smooth.
- Add chia seeds and mix all the ingredients with a spoon or on a low speed for a couple seconds.
- Transfer to a sealed container or serving dishes and cover for at least 4 hours or overnight until it thickens like pudding.
- Once thickened, transfer into serving dish if you have not done so and layer with coconut yogurt.
- Mix the granola, goji berries, pepitas, and pecans in a bowl and then sprinkle on top of the yogurt. To make it a paleo dish omit the granola and add extra pecans.
Did you dress up on Halloween?
What is your favorite fall treat?
Which costume do you like the best in this post?