Pumpkin ’n’ Apple-y Yogurt Parfait

 

pumpkinparfait_thenutritiontwins

This yummy recipe is featured in The Nutrition Twins’ Veggie Cure where we share the secrets as to why this recipe is fabulous when you want to feel full and satisfied, if you’re short on time, if you want to make your skin glow, boost your energy, and if you want to fight cancer.  Plus, it’s kid-approved and got the nutrients they need.  So eat up!  To order the book click here.

Pumpkin ’n’ Apple-y Yogurt Parfait

We’re pumpkin obsessed—it’s hard not to be, as you know if you’ve tried our pumpkin pancakes, pumpkin quiche, or pumpkin muffins. Canned pumpkin with no salt added is one of the easiest ways to get a nutrient-packed veggie that adds a sweet creaminess to any meal. One-half cup has 40 calories and 350 percent of your daily vitamin A requirement (hello glowing, rejuvenated skin!). This pumpkin parfait is the perfect way to fuel your day with fiber and protein for long-lasting energy and is a great, satisfying way to start your morning.

Psst… looking for more healthy recipes with pumpkin? Please feel free to search this site!  And here are a few to try…

Pumpkin Cake Spice Roll

Pumpkin Pancakes

Pumpkin Spiced Latte

Protein Pumpkin Pancakes with Banana Cream Syrup

Serves 2 (1 parfait each)

Ingredients

  • 2 small Fuji apples, cored and sliced 1⁄4–1⁄2 inch thick
  • 2-1⁄4 teaspoons pumpkin pie spice mix (or 1⁄4 teaspoon cloves, 1 teaspoon nutmeg, 1 teaspoon cinnamon), divided
  • 2 teaspoons sugar
  • 1⁄2 cup canned pumpkin without added salt
  • 12 ounces nonfat vanilla yogurt (see note)
  • 1⁄4 cup cooked quinoa (optional)

Directions

  • Place sliced apple in a microwave-safe bowl and mix well with 2 teaspoons pumpkin pie spice mix. Microwave on high for 31⁄2 minutes. Apples should be soft and juicy, as if you had baked them. Depending on your microwave, you may need to microwave for another minute or minute and a half.
  • While apple is cooking, in a medium bowl add sugar and remaining pumpkin pie spice to pumpkin and stir. When thoroughly combined, fold in the yogurt until evenly mixed throughout.
  • In each of two tall glasses, place 3 ounces of the yogurt-pumpkin mixture.
  • When apple finishes cooking, remove from microwave while still hot and place one-quarter on top of each pumpkin mixture in the glasses. Repeat by layering yogurt-pumpkin mixture with apples. Top with quinoa if you’d like.

Note: To keep sugar in check, look for yogurt with no more than 120 calories per 6-ounce serving.

Time-saver: Only got a minute to get out the door? Get a delish version of this nutrient-packed veggie breakfast by simply mixing 1⁄3 cup canned pumpkin with 1 teaspoon brown sugar and stirring in vanilla yogurt. Sprinkle with a dash of pumpkin pie spice. You can eat an apple on the side!

Per serving (without quinoa): calories 204, total fat 1g, saturated fat 0g, cholesterol 3mg, sodium 135mg, carbohydrates 41g, dietary fiber 5g, sugars 33g, protein 11g
Percent Daily Value: vitamin A 193%, vitamin C 18%, iron 7%, calcium 36%

For more recipes like this, Check out our new book!  The Nutrition Twins’ Veggie Cure!

You may also like:

Guilt-Free Kale Chips  just 36 calories a serving
Comfort Food Reinvented – Apple Pie  Just 140 calories a serving!
Chicken Fried Rice Done Healthy
Skinny, Speedy Oatmeal Walnut Cookies – only 3 ingredients!

 

Pumpkin ’n’ Apple-y Yogurt Parfait
 
Per serving (without quinoa): calories 204, total fat 1g, saturated fat 0g, cholesterol 3mg, sodium 135mg, carbohydrates 41g, dietary fiber 5g, sugars 33g, protein 11g
Author:
Ingredients
  • 2 small Fuji apples, cored and sliced 1⁄4–1⁄2 inch thick
  • 2-1⁄4 teaspoons pumpkin pie spice mix (or 1⁄4 teaspoon cloves, 1 teaspoon nutmeg, 1 teaspoon cinnamon), divided
  • 2 teaspoons sugar
  • 1⁄2 cup canned pumpkin without added salt
  • 12 ounces nonfat vanilla yogurt (see note)
  • 1⁄4 cup cooked quinoa (optional)
Instructions
  1. Place sliced apple in a microwave-safe bowl and mix well with 2 teaspoons pumpkin pie spice mix. Microwave on high for 31⁄2 minutes. Apples should be soft and juicy, as if you had baked them. Depending on your microwave, you may need to microwave for another minute or minute and a half.
  2. While apple is cooking, in a medium bowl add sugar and remaining pumpkin pie spice to pumpkin and stir. When thoroughly combined, fold in the yogurt until evenly mixed throughout.
  3. In each of two tall glasses, place 3 ounces of the yogurt-pumpkin mixture.
  4. When apple finishes cooking, remove from microwave while still hot and place one-quarter on top of each pumpkin mixture in the glasses. Repeat by layering yogurt-pumpkin mixture with apples. Top with quinoa if you’d like.
  5. Note: To keep sugar in check, look for yogurt with no more than 120 calories per 6-ounce serving.
  6. Time-saver:
  7. Only got a minute to get out the door? Get a delish version of this nutrient-packed veggie breakfast by simply mixing 1⁄3 cup canned pumpkin with 1 teaspoon brown sugar and stirring in vanilla yogurt. Sprinkle with a dash of pumpkin pie spice. You can eat an apple on the side!

 

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