Sometimes while eating a low-FODMAP diet, I’d feel super restricted like there’s nothing exciting to eat. And then other times I have a burst of creativity and come up with something like this seemingly decadent dessert.
And yes, that’s a champagne flute instead of a parfait glass. Who has parfait glasses just sitting around? #stayclassy
NOTE: This recipe uses my Orange Dreamsicle Curd for one of the layers, so be sure to check that out as well. Also, it may be best to do all the prep work (see “Creation Directions”) the day before so everything has a chance to set in the refrigerator and then just assemble (see “Assembly Directions”) the next day in less than 10 minutes.
As always, please let me know if you make this down in the comments below and what your thoughts were!
2 parfaits
10 minutes (some wait time involved)
Easy
Printthird layer
- 1/2 pint strawberries, chopped
- 1/2 pint blueberries
- 1 teaspoon pure maple syrup or raw honey (optional)
- 1/2 teaspoon pure vanilla extract
coconut whipped cream
- 1 can coconut milk, refrigerated for at least 4 hours
- 1/2 teaspoon vanilla
- 1-2 teaspoons pure maple syrup or raw honey (optional)
- orange zest or toasted coconut flakes for garnish (optional)
creation directions
- Coconut whipped cream: Get your can of coconut milk out of the fridge. Turn it upside down and using a manual can opener, open the bottom. Pour out the liquid (save it for another use, like smoothies!). What remains is the solid cream at the bottom. Set aside.
- Third layer: In a small saucepan, heat the strawberries, blueberries, and sweetener (if using) over low-medium heat for 8-10 minutes. After the first few minutes, mash with a potato masher. Or you could puree both together in a small food processor before cooking. Either way, you want to end up with a berry “sauce.”
- Remove from heat and stir in the vanilla. You can build the parfaits with the hot berry sauce, or you can place in the fridge and let cool for about 2 hours. The choice is yours!
- Second layer: see the link in the text above for Orange Dreamsicle Curd.
- First layer: In a small bowl, mix the almond butter, cinnamon, and nutmeg. Set aside.
- Coconut whipped cream: In another small bowl, blend the coconut cream from the opened can, 1/2 teaspoon vanilla, and sweetener (if using) using a hand mixer. You want it to be thick and not runny, so if it doesn’t seem as thick as needed, place in the refrigerator for 1-2 hours. I like to put it in a plastic sandwich bag so I can pipe it out on top of the parfait so it looks super fancy!
assembly directions
- These are just estimates of measurements – use your best judgement and just have fun with it! Grab 2 parfait glasses, 2 champagne flutes, or just a couple tall glasses.
- Gently spoon 1/4 of the almond butter mixture into the bottom of each glass.
- Next, gently spoon 1/4 of the Orange Dreamsicle Curd into each glass.
- Then gently spoon 3-4 spoonfuls of the berry sauce into each glass.
- Repeat steps 2-4 with the rest of the almond butter mixture, berry sauce, and Orange Dreamsicle Curd.
- Lastly, spoon or pipe a dollop (or as much as you’d like!) of coconut whipped cream on top of your parfaits and garnish with orange zest or toasted coconut, if desired. Enjoy!