Vegan Plum Protein Parfait
Plums you either love ’em or hate ’em… some interesting facts about plums you probably didn’t know:
- Great for relieving constipation and digestive problems.
- Plums are full of antioxidants that have been shown to slow the development of Alzheimer’s disease. (The University of Harvard Health Research). They also contain anthocyanin and quercetin, beneficial for preventing brain cell breakdown.
- Plums have certain cleansing agents that keep the blood pure and also prevent complications of the heart.
- Low in Calories – this is very beneficial when dieting. A small plum contains only 30 calories.
- Plums are plentiful in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Since plums are everywhere right now and so many varieties, I decided to make a Vegan Protein Parfait. It is layered with deliciousness and packed with protein! This parfait is a great go-to snack or to pack with you on the run – simply use a mason jar to layer and you are set 🙂
Vegan Plum Protein Parfait
For the PLUM layer
- 2 cups organic plums
- 1 tsp vanilla extract
- 1 tbsp maple syrup optional
For the CHIA PUDDING layer
- 1 cup soy/almond milk
- 4 tbsp chia seeds
- 2 tbsp maple syrup
- 1 tsp ground cinnamon
- 1 tsp ground ginger
For the COCONUT CREAM layer
- 1 small frozen banana
- 1/4 cup organic coconut milk
For the CRUMBLE layer
- 1 cup organic oats
- 1/2 cup organic whole wheat flour
- 1/4 cup soy/almond milk
- 4 medjool dates
- 3 tbsp unsweetened organic shredded coconut
- 2 tbsp coconut oil melted
- Preheat oven to 400 degrees F.
- Combine oats and flour for the crumble layer in a large bowl and set aside. Using a blender or vitamix combine the remaining ingredients - dates, shredded coconut, coconut oil, soy/almond milk and blend until smooth. Add this mixture to the oat and flour and mix well. Grease a baking sheet and spread the mixture out flat about 1/4" thick - Bake for 12 mins or until golden brown. Once it is done TURN OFF oven - break the flat "cookie" apart into small pieces and place back in the oven for a few minutes - creating a granola-like, crunchy topping.
While the Crumble is baking
- Cut plums into bite size pieces and combine in bowl with vanilla and maple syrup - set aside.
- In a small bowl mix the chia pudding ingredients together and set aside to allow it to thicken.
- Using a blender or vitamix blend the banana and coconut milk forming a creamy texture.
- Layer the plum mixture in the bottom of the mason jars, next add the coconut cream, the chia pudding and top with the crumble.
- Place in fridge until ready to serve.
The plums in this recipe can easily be substituted with peaches, berries, or any other favourite fruit 🙂
Dedicated to your health and wellbeing,