TMJ Diet: Yogurt Pumpkin Parfait
Make pumpkin a staple on the menu all year long--even as part of your breakfast! Pumpkin is in the squash family and is native to North America. When the fall season is over for fresh whole pumpkins, delicious pumpkin puree is always available canned, boxed or frozen. For those on a soft food diet, suffering with TMJ pain or general jaw pain, pumpkin puree is a perfect low-calorie ingredient, providing both taste and nutrition.
Cooking with pumpkin puree is a breeze. It can be used in lattes, soups, pies, muffins, smoothies and so much more. Besides also using the puree as a base for a pasta sauce or to compliment a chicken or fish dish, enjoy it in the morning as an ingredient mixed with yogurt in your favorite "overnight oats" recipe.
The orange flesh is packed with the powerful antioxidant beta-carotene and the seeds can be separated and then dried and roasted in the oven. The seeds can later be used in a variety of dishes as a source of protein, dietary fiber and beneficial fats. One cup of cubed pumpkin is only 30 calories and contains 171 percent of the daily value for vitamin A (based on a 2000 calorie diet).
Do you know the definition of a parfait? A traditional parfait is a cold dessert made of layers of fruit, syrup, ice cream and whipped cream. The recipe below is a healthier version of the traditional parfait. Instead of fruit, this recipe calls for pumpkin puree. Maple syrup is used instead of an artificial chocolate syrup. Yogurt replaces the ice cream. Oats are added to create another layer of texture. Whipped cream is optional as the garnish on the top. This recipe is mean to be a breakfast or a snack rather than an overly sweet dessert.
You can try making different versions of this recipe. Frozen and thawed fruit, that’s finely chopped can replace the pumpkin. Remember to be mindful of using soft food ingredients. Oats will soak up the moisture from the yogurt and pumpkin overnight, so the texture will be soft. Avoid using crunchy ingredients like granola. When experiencing jaw problems or TMJ jaw pain, crunchy foods are difficult to chew. Now let’s enjoy this delicious and nutritious parfait!
TMJ Recipe: Yogurt Pumpkin Parfait, serves 2
Choose organic ingredients when available:
- 1 cup pumpkin puree
- 1 cup plain low-fat yogurt
- 2 tablespoon maple syrup
- 1/4 teaspoon pumpkin pie spice plus more for garnish
- 6 tablespoons quick-cooking oats
- Whipped cream for garnish (optional)
- In a small bowl, whisk together pumpkin, yogurt, maple syrup, and pumpkin pie spice. Feel free to adjust the ratio of yogurt to pumpkin.
- In a parfait or wine glass, layer 1 tablespoon of oats then two tablespoons of the pumpkin yogurt mixture and repeat.
- Garnish with optional whipped cream and pumpkin pie spice. This makes two parfaits. Leave it overnight in the fridge and enjoy it for breakfast as “pumpkin-infused overnight oats”.
Nutrition facts per serving (281 grams) without whipped cream: 240 calories, 2.9 grams fat, 95 mg sodium, 42.5 grams carbohydrates, 5.1 grams dietary fiber, 10.4 grams protein. (This is a large portion and can easily be shared by two.)
Based on a 2000 calorie diet – Vitamin A – 383% • Vitamin C – 10%
Calcium – 28% • Iron – 15%.