Apple Berry Parfait

with omega 3's & probiotics

A delicious dessert, breakfast or snack that is grain-free, low carb and great for your digestive system and immune health. 

Apple blueberry compote is a stewed fruit combo that is gentle on the digestive system, naturally sweet and rich in anti-inflammatory and antioxidants nutrients mixed with chia seeds that have omega 3 heart-healthy fats, prebiotic fibre and yoghurt which has probiotics.

  • Prep 10 mins
  • Cook Time 0
  • Difficulty Low
  • Servingmakes 1 cup
  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Grain Free

    Recipes are grain free. No grain diet can help reduce inflammation in people with chronic auto-immune diseases. AIP, Paleo, whole 30 some Low FODMAP diets.

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

  • Probiotic

    A Probiotic is a beneficial bacteria that is found in certain food sources, eating these foods help support our gut, immune system and brain functions.  There are many different probiotic bacteria the common groups of organisms we know as Lactobacillus and Bifidobacterium.

     

Ingredients

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  • ⅓ cup apple berry compote
  • ½ cup yoghurt or kefir or milk*
  • 2 tbsp chia seeds
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Method

Apple Berry Parfait with omega 3’s & probiotics

 

MIX apple berry compote + yoghurt or kefir or milk + chia seeds in a serving glass or bowl and let stand for 10 mins while the seeds gel.  If too thick, add a little water or milk and mix.

 

SERVE as is or topped with freshly chopped apples or other fruits, nuts & seeds, cacao nibs or a cereal like quinoa puffs or granola

 

STORE in the fridge in a glass jar.

Tips + Suggestions

*YOGHURT OR KEFIR will add probiotics to your parfait.  If you don’t have either use cashew milk or milk of your choice.

 

SWAP apple blueberry compote for any stewed fruit you have. 

 

SUBSTITUTE CHIA seeds for ground flaxseed | linseeds both are high in Omega 3’s

 

DOUBLE UP or triple the recipe and store in the fridge for 2-3 days for a grab-n-go meal