Now that fall is here, it’s time for pumpkin spiced everything! Avoid the refined sugar and artificial sweeteners by making your own delicious pumpkin parfait, full of good-for-you ingredients and natural sweeteners.
Cinnamon: In Ayurveda, cinnamon is used to treat indigestion, colds, and diabetes. It possesses both antibacterial and anti-fungal properties and may help stabilize blood sugar and lower bad (LDL) cholesterol.
Ginger: Ginger is a powerful anti-inflammatory that also aids in digestion and supports a healthy immune system.
Nutmeg: Studies show that nutmeg may help prevent or reverse anxiety or depression. Nutmeg imparts an intensely sweet flavor, making it a perfect spice to use for breakfast, especially when mixed with cinnamon—no need for sugar or other sweeteners.
Here’s the recipe:
Pumpkin Parfait with Coconut Caramel
Makes 4 servings
Pumpkin Pie Layer:
16 oz steamed and peeled pumpkin ( or one 15 oz can pumpkin)
½ large avocado
2 Tbsp. coconut oil
2 Tbsp. + 2 tsp. date syrup
½ – ¾ tsp. pumpkin pie spice
Coconut Caramel Layer (optional):
1 can full fat coconut milk (refrigerated overnight)
¼ tsp. vanilla
1 Tbsp. date syrup
Maple Cinnamon Pecans*:
¼ cup raw pecans
1-2 tsp. maple syrup
1/8 tsp. cinnamon
First, bake the pecans: Pre-heat the oven to 200 degrees F. In a small bowl, combine maple syrup and cinnamon, and mix well until combined. Add pecans in bowl, and mix well until thoroughly coated. Lay out the pecans flat on a baking sheet, and drizzle any remaining syrup mix over them. Bake for 15 minutes.
Make the pumpkin layer: Combine all ingredients in a blender (a bullet works well) and blend until combined, about a minute. Don’t leave out the pinch of salt. Taste, and mix in more pumpkin pie spice if desired.
Make the coconut caramel layer: Flip the coconut milk can upside down and open it. Pour out the liquid part into a separate container, to be reserved for another use. Spoon out the thick white cream and put into a bowl. Add the vanilla and date syrup. Use a hand mixer to whip it all together into a cream (You could also put it in the bullet blender instead. It will be more liquid-y, less fluffy, but equally delicious.)
To assemble the parfait: Spoon alternating layers of pumpkin and coconut caramel into 2 pint glasses/jars or 4 mini jars. Top with pecans, and a drizzle of date syrup, if desired.
*You can use raw chopped pecans or nuts in place of the maple cinnamon baked ones if you wish.