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TMJ Recipe: Yogurt Pumpkin Parfait

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TMJ Recipe: Yogurt Pumpkin Parfait

Make pumpkin a staple on the menu all winter long-even as part of your breakfast! Pumpkin is a squash cultivar plant, native to North America and when the fall season is over for fresh, delicious pumpkin puree is always available canned, boxed or frozen. It’s a perfect food for those on a soft food diet, providing both taste and nutrition.

Cooking with pumpkin puree is a breeze. It can be used in lattes, soups, pies, muffins, smoothies and more. Besides also using the puree as a base for a pasta sauce or to compliment a chicken or fish dish, I love it in the morning as an ingredient mixed with yogurt in overnight oats.  

The orange flesh is packed with the powerful antioxidant beta-carotene and the seeds can be dried and roasted and 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).

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 2 tablespoon of 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”.

Serve chilled.

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%

by TJz Balm Expert


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