cranberry parfait

Thanksgiving is a time for family and good food (lots of food…lots of bad food!). Dishes that make their way to the Thanksgiving table are usually loaded with dairy (mashed potatoes, whipped cream), sugar (pie, sweet potatoes), processed ingredients (marshmallows, cranberry sauce from a can) and rancid oils (store bought dressings). Luckily, WLB is here to give you a slew of healthy, flavorful alternatives and healthier versions of your favorite Thanksgiving dishes. This cranberry parfait is very versatile: you can swap the kind of fruit and nut, you can make them large or small, can serve them for brunch or dessert and the cranberry flavor works for Thanksgiving or Christmas. Plus it’s beautiful to look at!

The most amazing part about this recipe is that you can make almost everything ahead of time. Only the coconut whipped cream needs to be made just before assembling. Disclaimer: there is a bit of natural sugar in this recipe, but as far as dessert goes this is far from damaging!

The coconut milk makes this recipe taste rich and creamy with the added benefit of good fats. Using coconut milk instead of dairy milk or cream means this is a clean recipe great for vegans, paleos and any lactose-intolerant guests. Chia seeds act as the binder/thickener for the pudding and add anti-inflammatory Omega 3s and fiber (in a dessert!). Apples and orange juice cut the tartness of the cranberries in the compote, leaving only a small need for additional sweetness. The extra fruit again boosts the fiber, vitamin C and anti-oxidant status of this dessert. Finally, the cinnamon and cardamom (if you can find it) support balanced blood sugar and the health of the digestive tract.

Cranberry Parfaits
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4846 calories
251 g
61 g
424 g
92 g
244 g
2333 g
1363 g
105 g
1 g
155 g
Nutrition Facts
Serving Size
2333g
Amount Per Serving
Calories 4846
Calories from Fat 3557
% Daily Value *
Total Fat 424g
652%
Saturated Fat 244g
1221%
Trans Fat 1g
Polyunsaturated Fat 48g
Monounsaturated Fat 107g
Cholesterol 61mg
20%
Sodium 1363mg
57%
Total Carbohydrates 251g
84%
Dietary Fiber 74g
295%
Sugars 105g
Protein 92g
Vitamin A
28%
Vitamin C
248%
Calcium
141%
Iron
300%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Coconut Pudding (make ahead)
  1. 1/4 cup chia seeds, freshly ground or 1/2 cup pre-ground chia seeds
  2. 1 can coconut milk
  3. 1/2 tsp cinnamon
  4. 1/4 tsp ground Cardamom (optional, but definitely recommended)
  5. 1/2 tsp sea salt
  6. 1 tsp vanilla
  7. 6 drops Stevia or 1 tbsp honey
For the Cranberry Compote (make ahead)
  1. 12-16 oz fresh cranberries
  2. 1 sweet apple (gala or honeycrisp), chopped small
  3. 2 tsp lemon zest
  4. Juice from 1 orange
  5. 1 tbsp cinnamon
  6. 1/4 cup water
  7. 10 drops Stevia up to 1/4 cup honey or maple syrup*
For the Candied Pecans (make ahead)
  1. 2 tbsp butter
  2. 1/2 tsp cider vinegar
  3. 1/4 cup maple syrup
  4. 2 cups roughly chopped almonds or pecans
For the Coconut Whipped Cream
  1. 2 cans full fat coconut milk, refrigerated overnight.**
For the Coconut Pudding (make ahead)
  1. 1. Combine all ingredients in a large bowl and mix well.
  2. 2. Let set for about 10 minutes and mix again - the chia seed should have begun to absorb the liquid.
  3. 3. Use parchment paper pressed into the bowl to cover the pudding so that the top doesn’t crust over.
  4. 4. Refrigerate for at least 2 hours.
  5. 5. Remove 30 minutes prior to assembling parfaits.
For the Cranberry Compote (make ahead)
  1. 1. Combine all ingredients except sweetener in a medium saucepan.
  2. 2. Cover and turn heat to medium low. Cranberries will begin to burst.
  3. 3. Let cook for about 15 minutes stirring occasionally.
  4. 4. When mixture is thick and most water has evaporated taste and add sweetener as needed.
  5. 5. At this point, if you’d prefer a smooth compote you can puree the mixture or leave it as is.
For the Candied Pecans (make ahead)
  1. 1. Preheat oven to 350 degrees F.
  2. 2. Combine butter, apple cider vinegar and maple syrup and mix well.
  3. 3. Fold nuts into liquid mixture until evenly coated.
  4. 4. Spread nuts in a single layer on a parchment lined cookie sheet and bake for 8-10 minutes.
  5. 5. Allow to cool completely before removing from cookie sheet.
  6. 6. Store in an airtight container.
For the Coconut Whipped Cream
  1. 1. When you’re about ready to assemble your parfaits, prepare the coconut whipped cream.
  2. 2. After sitting in the refrigerator overnight, your cans of coconut milk should have separated into a solid layer of coconut cream and a watery layer of coconut water.
  3. 3. Scoop out the coconut cream into a mixing bowl and save the coconut water for another use, like a smoothie.
  4. 4. Using an electric stand or hand mixer whip coconut cream until it looks like whipped cream. This should only take a minute or so.
To Assemble the Parfaits
  1. 1. Set out your glasses/jars/bowls that will hold the parfaits.
  2. 2. Spoon a bit of the coconut pudding into each container.
  3. 3. Spoon a bit of the cranberry compote on top of the pudding.
  4. 4. Spoon some coconut whipped cream over the cranberry compote.
  5. 5. Drop a layer of pecans onto the coconut whipped cream.
  6. 6. Continue layering like this until you run out of ingredients.
  7. 7. Serve to crowds of oo-ing and ah-ing guests.
Notes
  1. *May not need it depending on the type of apple and sweetness of the orange juice.
  2. **In order for the coconut cream to separate, make sure the milk doesn’t contain emulsifiers like guar gum, carageenan, or potassium metabisulfate.
beta
calories
4846
fat
424g
protein
92g
carbs
251g
more
Whole Life Balance http://wholelifebalance.com/
Did you make this recipe or make some delicious substitutions? Tell us all about it in the comments. Until next time.

 

 

 

Shane

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