Wellness
Nutrition
Calories: 245 kcal
Total Fat: 14 g
Saturated Fat: 8 g (healthy plant-based coconut MCTs)
Carbohydrates: 27 g
Dietary Fiber: 8 g
Sugars: 16 g (naturally occurring fruit sugars & touch of maple)
Protein: 5 g
Sodium: 45 mg
Desserts
Whipped Coconut Chia Parfait with Mango & Cardamom
5 min read
A tropical, layered parfait featuring vanilla chia pudding, fluffy whipped coconut cream, and fragrant spiced mango purée.
Prep15 mins
Cook2hrs to chill
Serves3
DifficultyEasy
What you'll need
Ingredients
1/3 cup black or white chia seeds
1 1/4 cups unsweetened almond milk (or light coconut milk)
1 tbsp pure maple syrup
1 tsp pure vanilla extract
Cardamom Mango Purée:
2 ripe medium mangos, peeled, pitted, and diced (about 2 cups; fresh or thawed frozen)
1/4 tsp ground cardamom
1 tbsp fresh lime juice
Whipped Coconut Cream & Toppings:
1 can (13.5 oz / 400 ml) full-fat coconut milk or coconut cream, chilled in the fridge overnight
1 tbsp pure maple syrup or raw honey
1/2 tsp vanilla extract
2 tbsp raw unsalted pistachios, roughly chopped
Fresh mint leaves, for garnish
Let's make it
Instructions
1
Make the chia pudding: In a medium bowl or glass jar, whisk together the chia seeds, almond milk, maple syrup, and vanilla extract. Let rest for 5 minutes, whisk vigorously once more to break up any clumps, then cover and chill in the refrigerator for at least 2 hours (or overnight) until set and gelatinous.
2
Blend the spiced mango: Add the diced mango, ground cardamom, and fresh lime juice to a blender or food processor. Blend on high until completely smooth and velvety. Set aside.
3
Whip the coconut cream: Remove the chilled can of coconut cream from the fridge without shaking it. Scoop the solid white cream off the top into a chilled mixing bowl (reserve the clear coconut water below for smoothies). Add 1 tablespoon maple syrup and 1/2 teaspoon vanilla. Beat with an electric hand mixer or whisk for 2 to 3 minutes until light, fluffy, and soft peaks form.
4
Assemble the parfaits: In three glass jars or dessert cups, create repeating layers: begin with a base of set chia pudding, add a layer of cardamom mango purée, followed by a dollop of whipped coconut cream. Repeat the layers once more until the glasses are filled.
5
Garnish & serve: Top each parfait with chopped pistachios and a fresh sprig of mint. Serve immediately or keep chilled in the refrigerator for up to 24 hours.
Step by step
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