Mango Parfait: easy, healthy recipe - flexibly nourished
Hello hello. Here in Australia it’s mango season so I thought I’d celebrate with a quick & simple recipe that anyone can make. Because it’s mango season, I’ve used fresh mango but you can use frozen – just defrost it in the fridge first. I ate this for brekkie this morning but it would be fine for any meal. It’s mango, why wouldn’t you want to eat it?? I’ve also made this with cold/room temperature fruit because we’re in Spring here, but if your weather isn’t as accommodating, you could always heat up the fruit & perhaps even the nuts & it will still work just as well. Now for what you’ll need Fruit (I’ve used mango, passionfruit & lemon). Whatever you choose aim for about 1-2 serves of fruit – you don’t want to overdo it. For reference, 1 serve of fruit is equal to 1/2 a mango, 1 medium apple or 2 mandarines. It’s doesn’t need to be perfect, just do the best you can. Nuts I’ve used my favourites – almonds & pistachios.I used about 6 of each nut. variety cut these up into smaller pieces. I cut my almonds into 3 & my pistachios into halves. I enjoy the flavour of dry roasted nuts over raw but again, choose what you like best. If you’re allergic to nuts you could use more seeds or some granola (low-no added sugar) or anything with a bit of crunch. Seeds Use whatever you prefer/have. I opted for flax seeds & poppy seeds. You don’t need too many of these, I used about 1/2 a tsp of each I think. Chia jam This is just fruit & chia seeds. If you don’t know how to make it, check out my recipe. It’s easy peasy. I used about 2 Tbs of my berry jam. Spices It’s a struggle for me to refrain from sprinkling cinnamon on everything I eat so, naturally, this is what I used. Just choose whatever you enjoy. Be careful not to overdo it though, you don’t want to drown out the other flavours. Yoghurt You need to be careful here. A lot of yoghurts on the market are absolutely loaded with sugar to the point where you may as well be eating a Mars Bar. Be sure to check the ingredients of the yoghurt you use. It shouldn’t contain any added sugars. Opt for a low-fat yoghurt if you can. If in doubt, stick to unflavoured low-fat greek/natural yoghurts & you can’t go wrong. For a vegan option use coconut yoghurt. I prefer this over traditional yoghurt & I used about 2 Tbs of the Westhaven vanilla for mine. What to do Now you’ve got your bits & pieces, go nuts. Chop it up & serve it however you please & enjoy every bite. This is chock full of nutrients & the healthy fats, fibre & protein will help keep you feeling satisfied. It’s also ridiculously simple & takes very little time to prepare. If you are pressed for time in the mornings, you could prepare all the ingredients the night/s before & just mix them together on the day. Recipes like this make starting the day right very easy so if you have any good ones please share them in the comments. Would personalised one-on-one consultations with me help empower you to stay healthy over the holiday period. Do you need more general help with your diet, lifestyle &/or weight? If the answer is yes check out my 1:1 consultations or packages. I’d love to help. Did you find this post useful? Do you have any questions or anything else to add? Please leave a comment or send me an email, I’d love to hear from you. I’d also love to know what you’d like to see in future posts. If you’d like me to write about something in particular, please let me know. Thankyou so much for joining me for this post. Happy reading! Related