Ingredients
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For the Mango Coconut Pudding:
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2 ripe mangoes (about 1 cup chopped)
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1/2 cup unsweetened shredded coconut flakes
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1/4 cup rolled oats
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1 tbsp. maple syrup (optional)
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1/2 cup plant milk (such as almond, cashew, or soy)
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1 tsp. vanilla extract
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Pinch of sea salt
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For the Passion Fruit Sauce:
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1/4 cup frozen or canned passion fruit pulp
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1 tbsp. maple syrup (or more if desired)
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Squeeze of fresh lime juice
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For the Chia Seed Granola Topping:
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1/2 cup rolled oats
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1/4 cup chia seeds
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1/4 cup unsweetened coconut flakes
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1/4 cup sunflower seeds
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1/4 cup pumpkin seeds
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1/4 cup sliced almonds
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1 tbsp. maple syrup
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Pinch of sea salt
Directions
Sub_title: A Vibrant, Vegan, Gluten-free, High-protein, Kid-friendly, Low-carb, Raw, Whole-food, Seasonal Treat
Description: This tropical delight combines creamy mango coconut pudding layers with a tangy passion fruit sauce and crunchy chia seed-coated granola to create a parfait worthy of any celebration! It’s perfect for satisfying your sweet cravings while still adhering to a vegan, gluten-free, high-protein, low-carb diet. Plus, it’s raw, whole-food, seasonal, and made with just 7 simple ingredients!
Ingredients:
For the Mango Coconut Pudding:
– 2 ripe mangoes (about 1 cup chopped)
– 1/2 cup unsweetened shredded coconut flakes
– 1/4 cup rolled oats
– 1 tbsp. maple syrup (optional)
– 1/2 cup plant milk (such as almond, cashew, or soy)
– 1 tsp. vanilla extract
– Pinch of sea salt
For the Passion Fruit Sauce:
– 1/4 cup frozen or canned passion fruit pulp
– 1 tbsp. maple syrup (or more if desired)
– Squeeze of fresh lime juice
For the Chia Seed Granola Topping:
– 1/2 cup rolled oats
– 1/4 cup chia seeds
– 1/4 cup unsweetened coconut flakes
– 1/4 cup sunflower seeds
– 1/4 cup pumpkin seeds
– 1/4 cup sliced almonds
– 1 tbsp. maple syrup
– Pinch of sea salt
Instructions:
Step 1: Make the Mango Coconut Pudding:
In a food processor, combine the mango, coconut flakes, oats, maple syrup (if using), plant milk, vanilla extract, and pinch of sea salt. Process until smooth and creamy.
Step 2: Assemble the Pudding Layers:
Divide the prepared mango coconut pudding into four even portions. Place one portion at the bottom of each glass.
Step 3: Create the Passion Fruit Sauce:
Combine the passion fruit pulp, maple syrup, and fresh lime juice in a small bowl. Mix well.
Step 4: Top with Chia Seed Granola Topping:
Sprinkle the prepared chia seed granola topping over each layer of pudding.
Step 5: Refrigerate and Serve:
Refrigerate the parfaits for at least 30 minutes to allow the chia seed toppings to soften slightly. Enjoy immediately!
Note: If you prefer a thicker passion fruit sauce, simply reduce the amount of water from the chia seeds by adding more coconut milk or plant milk.
Difficulty: Easy
Servings: 4
Nutrition Facts (per serving):
Calories: 320 | Carbohydrates: 40g | Protein: 10g | Fat: 18g | Saturated Fat: 1g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 4g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 25mg | Potassium: 340mg | Fiber: 10g | Sugar: 16g | Vitamin A: 10% | Vitamin C: 100% | Calcium: 10% | Iron: 5%
