Fig compote parfait for breakfast

Votes: 1

Time: 1 hour 30 min.
Complexity: average
Servings: 6

Nutritional value per serving:

Calories 563, total fat 10 G., saturated fats 4 G., proteins 17 G., carbohydrates 110 G., fiber 13 G., cholesterol 6 mg, sodium 209 mg, sugar 85 G.

A light and delicious parfait made with Greek yogurt. It's a healthier alternative to traditional parfaits made with whipped cream. Prepare the fig compote and fruit and nut mixture in advance, then layer them with fresh berries and yogurt in beautiful clear glasses. All these layers combine beautifully with their flavors and contrasting textures. The fig compote can be refrigerated for several weeks and can also be used in other desserts in place of regular jam. And the fruit and nut mixture makes a delicious and healthy snack.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

Parfait

0.5 cup blueberries
0.5 cups blackberries
0.5 cup thinly sliced strawberries
1 tbsp + 2 tbsp fig compote, recipe below
3 cups Greek yogurt, 2% fat
3/4 cup fruit and nut mix, recipe below

Fig compote

3 cups fresh black figs (about 0.5 kg), coarsely chopped
0.5 cup coconut sugar
2 tablespoons white wine vinegar
1 tbsp orange zest
0.5 cup freshly squeezed orange juice (from about 2 oranges)
1 teaspoon ground cinnamon
1 tbsp. honey

Fruit and nut mix

3 cups walnuts (about 350 g)
2 cups cashews with sea salt (about 280 g)
1 cup coconut flakes
0.5 cup peeled pumpkin seeds (about 70 g)
2 tablespoons melted coconut oil
0.5 cup banana chips
0.5 cup goji berries
0.5 cup chopped dried pineapple
1/4 cup carob chips

Ingredient Substitution Suggestions

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Cooking the dish according to the recipe:

Combine blueberries, blackberries, and strawberries in a bowl. Spoon 2 tablespoons of fig compote into the bottom of six parfait glasses. Top with 1/4 cup yogurt, then 1/4 cup of berry mixture. Add another layer of yogurt, then top with 1 tablespoon of fig compote and 2 tablespoons of fruit and nut mixture. Serve immediately.
Fig compote:

In a medium saucepan, combine the figs, sugar, vinegar, orange zest and juice, cinnamon, and 3/4 teaspoon salt. Bring to a boil over medium-high heat. Begin breaking up the figs with a potato masher or wooden spoon. Continue cooking until the compote thickens to a sauce-like consistency—you should be able to run a wooden spoon through it and leave a trail on the surface, about 5-6 minutes. Remove from heat and let cool, about 15 minutes.

Stir in honey and salt. Store in an airtight container in the refrigerator for up to 2 weeks.
Fruit and nut mix:

Preheat oven to 190°C.

Combine walnuts, cashews, coconut, and pumpkin seeds in a large bowl; toss with coconut oil and salt. Spread the mixture evenly on a baking sheet. Bake until fragrant, about 10 minutes. Cool completely for 20 minutes.
Stir in banana chips, goji berries, and dried pineapple. Then stir in carob chips for a hint of chocolate flavor. Serve immediately or store in an airtight container at room temperature.

Author of the recipe - Valerie Bertinelli is an American actress.

Categories:

recipe / Healthy eating / Calorie content of prepared meals / Vegetarian dishes / Breakfast / Desserts / Fruit desserts / Creams, sauces, mousses, yogurts / Breakfast cereals, granola, muesli / / American cuisine

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