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
  • 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)
  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!
Recipe by Nutrition Twins at https://nutritiontwins.com/887-pumpkin-n-apple-y-yogurt-parfait/