Ingredients
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For the mango coconut layer:
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2 ripe mangoes (about 2 cups)
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1 cup unsweetened coconut flakes
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½ teaspoon salt
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For the chia seed pudding:
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¼ cup vegan chia seeds
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1 tablespoon maple syrup (optional)
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For the cardamom cashew cream:
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½ cup unsweetened almond milk
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Directions
Subtitle: Budget-friendly, Fermented, Gluten-free, Grain-free, High-fiber, High-protein, Kid-friendly, Low-carb, Nut-free, Oil-free, Quick & easy, Raw, Soy-free, Spicy, Superfoods, Vegan, Whole foods plant-based, Zero waste
Ingredients:
For the mango coconut layer:
* 2 ripe mangoes (about 2 cups)
* 1 cup unsweetened coconut flakes
* ½ teaspoon salt
For the chia seed pudding:
* ¼ cup vegan chia seeds
* ⅓ cup unsweetened almond milk (or your favorite non-dairy milk)
* ⅛ teaspoon vanilla extract
* 1 tablespoon maple syrup (optional)
For the cardamom cashew cream:
* ⅓ cup raw cashews
* ½ cup unsweetened almond milk
* ⅛ teaspoon ground cardamom
* ⅛ teaspoon sea salt
Instructions:
1. For the mango coconut layer: In a blender, combine the mangoes, coconut flakes, and salt until smooth and creamy. Set aside.
2. For the chia seed pudding: Add all the ingredients to a small bowl and stir well. Cover and refrigerate for at least 1 hour or up to overnight. Stir occasionally during the setting process.
3. For the cardamom cashew cream: Add all the ingredients to a high-speed blender like Vitamix or Blendtec and blend until completely smooth and creamy. Transfer to a serving bowl and set aside.
4. To assemble the parfait: Layer the mango coconut mixture, chia seed pudding, and cardamom cashew cream in a glass jar or clear plastic cup. Garnish with fresh mint leaves, if desired.
Difficulty: Easy
Servings: 4 (makes approximately 1 cup each)
Nutrition Facts per Serving:
Calories: 361kcal | Carbohydrates: 50g | Protein: 11g | Fat: 20g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 53mg | Potassium: 704mg | Fiber: 10g | Sugar: 25g | Vitamin A: 425% of the Daily Value (DV) | Vitamin C: 110% of the DV | Calcium: 20% of the DV
Note: You can adjust the sweetness levels as per your preference. If you prefer less sweet, reduce the amount of maple syrup or sugar used in the chia seed pudding and cardamom cashew cream layers.
Steps
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1
Done
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For the mango coconut layer: In a blender, combine the mangoes, coconut flakes, and salt until smooth and creamy. Set aside. |
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2
Done
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For the chia seed pudding: Add all the ingredients to a small bowl and stir well. Cover and refrigerate for at least 1 hour or up to overnight. Stir occasionally during the setting process. |
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3
Done
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For the cardamom cashew cream: Add all the ingredients to a high-speed blender like Vitamix or Blendtec and blend until completely smooth and creamy. Transfer to a serving bowl and set aside. |
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4
Done
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To assemble the parfait: Layer the mango coconut mixture, chia seed pudding, and cardamom cashew cream in a glass jar or clear plastic cup. Garnish with fresh mint leaves, if desired. Difficulty: Easy Nutrition Facts per Serving: Note: You can adjust the sweetness levels as per your preference. If you prefer less sweet, reduce the amount of maple syrup or sugar used in the chia seed pudding and cardamom cashew cream layers. |
