Ingredients
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For the chia seed puddings (makes 4 servings):
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1 cup unsweetened almond milk (or any non-dairy milk)
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1/2 cup rolled oats (not instant)
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1/4 cup raw tiger nut flour (or use a combination of 1/4 cup each of arrowroot powder + coconut flour)
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1 Tablespoon ground cinnamon (optional; adjust to taste)
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Pinch of salt (optional; adjust to taste)
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For the fruit layer (topping for 4 parfaits):
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1 large ripe banana (about 2 cups mashed)
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1 small mango (diced)
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1/2 cup frozen strawberries (thawed)
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1/4 cup chopped fresh mint leaves
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Squeeze of lime juice
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For the date caramel sauce (for drizzling; makes about 1/2 cup):
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1/4 cup dates (pitted and roughly chopped)
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1 Tablespoon water
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1 teaspoon vanilla extract
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1/4 cup maple syrup (more or less to taste)
Directions
Sub_title: A delicious, nutrient-dense vegan dessert inspired by the flavors of Spain!
Ingredients:
For the chia seed puddings (makes 4 servings):
* 1 cup unsweetened almond milk (or any non-dairy milk)
* 1/2 cup rolled oats (not instant)
* 1/4 cup raw tiger nut flour (or use a combination of 1/4 cup each of arrowroot powder + coconut flour)
* 1 Tablespoon ground cinnamon (optional; adjust to taste)
* Pinch of salt (optional; adjust to taste)
For the fruit layer (topping for 4 parfaits):
* 1 large ripe banana (about 2 cups mashed)
* 1 small mango (diced)
* 1/2 cup frozen strawberries (thawed)
* 1/4 cup chopped fresh mint leaves
* Squeeze of lime juice
For the date caramel sauce (for drizzling; makes about 1/2 cup):
* 1/4 cup dates (pitted and roughly chopped)
* 1 Tablespoon water
* 1 teaspoon vanilla extract
* 1/4 cup maple syrup (more or less to taste)
Instructions:
1. For the chia seed puddings: In a medium bowl, whisk together the almond milk, oats, tiger nut flour, cinnamon, and salt until well combined. Stir in the chia seeds and let sit for at least 5 minutes, or up to overnight.
2. Meanwhile, prepare the fruit layer: Combine all the ingredients for the fruit layer in a separate bowl and mix well. Set aside.
3. To assemble the parfaits: Once the chia puddings have thickened, divide them evenly into four small ramekins or glasses. Top each with the prepared fruit mixture. Place the parfaits in the refrigerator for another 15-20 minutes before serving.
4. Make the date caramel sauce (optional): While the parfaits are setting, you can make the date caramel sauce if desired. Simmer the dates, water, and vinegar in a small saucepan over low heat until the dates break down and form a paste. Add the remaining ingredients and stir well. Allow the sauce to cool slightly before drizzling over the parfaits just before serving.
5. Serve immediately and enjoy! Store leftover chia puddings in an airtight container in the refrigerator for up to 3 days.
Note: If using tiger nut flour, be sure to sift it first to ensure there are no larger pieces. This will help prevent clumping when mixed with the other wet ingredients.
Difficulty level: Easy
Nutrition facts per serving (without date caramel sauce): Calories: 254kcal, Carbohydrates: 41g, Protein: 6g, Fat: 9g, Fiber: 7g, Sugar: 17g
Total time needed for this recipe: Prep Time: 10 minutes | Cook Time: 0 minutes | Ready In: 2 hours
Steps
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1
Done
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For the chia seed puddings: In a medium bowl, whisk together the almond milk, oats, tiger nut flour, cinnamon, and salt until well combined. Stir in the chia seeds and let sit for at least 5 minutes, or up to overnight. |
|
2
Done
|
Meanwhile, prepare the fruit layer: Combine all the ingredients for the fruit layer in a separate bowl and mix well. Set aside. |
|
3
Done
|
To assemble the parfaits: Once the chia puddings have thickened, divide them evenly into four small ramekins or glasses. Top each with the prepared fruit mixture. Place the parfaits in the refrigerator for another 15-20 minutes before serving. |
|
4
Done
|
Make the date caramel sauce (optional): While the parfaits are setting, you can make the date caramel sauce if desired. Simmer the dates, water, and vinegar in a small saucepan over low heat until the dates break down and form a paste. Add the remaining ingredients and stir well. Allow the sauce to cool slightly before drizzling over the parfaits just before serving. |
|
5
Done
|
Serve immediately and enjoy! Store leftover chia puddings in an airtight container in the refrigerator for up to 3 days. Note: If using tiger nut flour, be sure to sift it first to ensure there are no larger pieces. This will help prevent clumping when mixed with the other wet ingredients. Difficulty level: Easy Nutrition facts per serving (without date caramel sauce): Calories: 254kcal, Carbohydrates: 41g, Protein: 6g, Fat: 9g, Fiber: 7g, Sugar: 17g Total time needed for this recipe: Prep Time: 10 minutes | Cook Time: 0 minutes | Ready In: 2 hours |
