Ingredients
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the chia puddings (makes 4 individual portions):
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1 can (400 ml) full-fat coconut milk
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½ cup (100 g) tapioca flour
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¼ teaspoon salt
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1 tablespoon ground cinnamon
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1 tablespoon vanilla extract
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1/3 cup (80 ml) maple syrup
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1/3 cup (80 ml) almond butter (optional)
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the fruit layer:
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1 ripe banana , sliced
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1 medium -size mango, cubed
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1 small papaya , cubed
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1 apple , cored and sliced
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the pomegranate seeds (optional):
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1 medium -size pomegranate
Directions
Subtitle: A Vegan and Gluten-Free Delight Inspired by Authentic Middle Eastern Cuisine
Description: This kid-friendly, oil-free, seasonal, and high-protein dessert takes you on a culinary journey to North Africa without leaving your kitchen! It’s perfect for busy weeknights or special occasions.
Ingredients:
For the chia puddings (makes 4 individual portions):
* 1 can (400 ml) full-fat coconut milk
* ½ cup (100 g) tapioca flour
* ¼ teaspoon salt
* 1 tablespoon ground cinnamon
* 1 tablespoon vanilla extract
* 1/3 cup (80 ml) maple syrup
* 1/3 cup (80 ml) almond butter (optional)
For the fruit layer:
* 1 ripe banana, sliced
* 1 medium-size mango, cubed
* 1 small papaya, cubed
* 1 apple, cored and sliced
For the pomegranate seeds (optional):
* 1 medium-size pomegranate
Instructions:
Day 1: Make the chia puddings:
1. Combine all the ingredients for the chia puddings in separate bowls and whisk well.
2. Cover each bowl tightly with plastic wrap and refrigerate overnight.
Day 2: Assemble the parfaits and top them off:
1. Divide the prepared chia puddings among four glasses or ramekins.
2. Layer the fruit mixture evenly on top of each chia pudding.
3. Garnish with additional pomegranate seeds if desired.
Note: If using fresh fruits, prepare their layers one day ahead to allow the natural juices to release and infuse the flavor into the chia puddings.
Difficulty: Easy
Serves: 4
Nutrition Facts per serving:
Calories: 340
Total Fat: 27g (Saturated Fat: 1.5g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 22.5g, Trans Fatty Acids: 0g), Cholesterol: 0mg, Sodium: 10mg, Total Carbohydrate: 50g (Dietary Fiber: 10g, Sugars: 26g, Protein: 6g)
Preparation Time: 10 minutes
Cooking Time: None
Total Time: 10 minutes + overnight soaking
Active Time: 10 minutes
Notes:
* You can adjust the sweetness to your liking by adding more or less maple syrup.
Steps
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1
Done
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Combine all the ingredients for the chia puddings in separate bowls and whisk well. |
|
2
Done
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Cover each bowl tightly with plastic wrap and refrigerate overnight. Day 2: Assemble the parfaits and top them off: |
|
3
Done
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Divide the prepared chia puddings among four glasses or ramekins. |
|
4
Done
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Layer the fruit mixture evenly on top of each chia pudding. |
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5
Done
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Garnish with additional pomegranate seeds if desired. Note: If using fresh fruits, prepare their layers one day ahead to allow the natural juices to release and infuse the flavor into the chia puddings. Difficulty: Easy Serves: 4 Nutrition Facts per serving: |
