Apple Crumble Parfaits

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Using whole food ingredients that nourish your body this sugar free recipe is a delicious treat, dinner party dessert or even a fun breakfast.

This recipe is gluten and grain free, sugar free (and sweetener free), dairy free and vegan/egg free.

Enjoy!

 

Further Food Nutritionist Commentary:

With the same nutrient profile as whole almonds, almond meal is considered superior to other processed flours. While almond meal and flour terms are used interchangeably, almond flour has a finer texture. Almond meal is coarser and is prepared from whole almonds with skins and is blanched after skin has been removed. A 1/4 cup serving contains 138 calories, 5 g protein, 11 g fat, with 7 of the 11 g heat healthy monounsaturated fats, 3 g fiber and less than 1 g saturated fat. Nutmeg is a great source of fiber, which helps with constipation, control blood cholesterol, blood sugar and decrease risk of chronic diseases. Use of nutmeg also boosts copper and manganese intake, keeping skeleton strong and healthy. If you're up for it, buy fresh nutmeg and use a fine grater to add to Greek yogurt, coffee, muffins, smoothies or a mixture of almond milk.

By Nikki Nies, MS,RD, LD

Apple Crumble Parfaits

  • Prep Time:10 minutes
  • Cook Time:10 minutes
  • Servings: 2

Ingredients

2 large green apples, peeled, thinly sliced
1 teaspoon coconut oil
1/2 teaspoon cinnamon
pinch nutmeg
2/3 cup dairy free yogurt

Crumble:

1/2 cup almond meal
1/2 cup organic desiccated coconut
1 tablespoon coconut oil
1 tablespoon almond butter
1/2 teaspoon vanilla powder
1/2 teaspoon cinnamon
pinch nutmeg
2 tablespoon flaked or slivered almonds

Instructions

  1. Begin by making crumble – pre-heat fan-forced oven to 350F. Melt coconut oil with almond butter in a small saucepan.
  2. In a mixing bowl combine almond meal, coconut, vanilla, cinnamon and nutmeg and pour in melted oil/almond butter. Combine well. Stir through flaked almonds.
  3. Spread crumble onto a baking tray and bake for 10-12 minutes or until golden. (Check half way to prevent burning).
  4. Meanwhile melt coconut oil in a small saucepan, add apples, cinnamon and nutmeg. Cook over low-medium heat and stir frequently until apples are softened.
  5. Assemble parfaits in glasses with layers of apple, yogurt and crumble and repeat.
  6. Serve warm or place in fridge to chill.
Begin by making crumble – pre-heat fan-forced oven to 350F. Melt coconut oil with almond butter in a small saucepan. In a mixing bowl combine almond meal, coconut, vanilla, cinnamon and nutmeg and pour in melted oil/almond butter. Combine well. Stir through flaked almonds. Spread crumble onto a baking tray and bake for 10-12 minutes or until golden. (Check half way to prevent burning). Meanwhile melt coconut oil in a small saucepan, add apples, cinnamon and nutmeg. Cook over low-medium heat and stir frequently until apples are softened. Assemble parfaits in glasses with layers of apple, yogurt and crumble and repeat. Serve warm or place in fridge to chill.

Nutrition Information

Per Serving:  Calories: 575; Total Fat: 42 g; Saturated Fat: 19 g; Monounsaturated Fat: 6 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 5 mg; Potassium: 320 mg; Carbohydrate: 53 g;  Fiber: 20 g; Sugar: 25 g; Protein: 12 g
Nutrition Bonus:
Vitamin C: 14%; Vitamin A: 1%; Iron: 19%; Calcium: 27%;
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