I’m not really sure if this passion fruit coconut yogurt parfait should be classified as a treat or as a breakfast food. For the sake of AIP nutrient density guidelines, it should probably be a treat, but I must admit, I have eaten one or two for breakfast, alongside a serving of protein and vegetables.
Passion fruit isn’t always easy to find, but often Asian grocery stores will carry it. Back in August, I was thrilled to find actual passion fruits on sale at Whole Foods. I really, really love the tart, flower-y flavor of passion fruit--it’s almost like sour candy for adults. We even had passion fruit curd filing on one of our wedding cakes. And passion fruit is low FODMAP too! Yay! Just don’t eat more than 5 at one time….
When ripe, the fruit should be dark purple on the exterior & wrinkly. Cut the ripe fruit in half & use a spoon to scoop out the pulp & seeds--both are edible. I personally like the crunch of the seeds, but you could go through the laborious task of straining out the seeds, if desired.
This parfait could be made with other fruit too, if passion fruit can’t be found or aren’t to your liking. I’ve also tried mixed berries (blueberries/strawberries/raspberries are all low FODMAP), as well as a rhubarb compote similar to this one (substituting maple for the honey to keep it low FODMAP).
Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.
Passion Fruit Yogurt Parfaits with Cassava Crumble (AIP, low FODMAP, Paleo, Vegan)
5 Tbl Cassava Flour
1/8 tsp Sea Salt
1/4 tsp Vanilla Bean Powder
1 1/2 tsp Grade B Maple Syrup
28 g / 2 Tbl Coconut Oil
- Preheat oven to 350 F. Line a baking sheet with parchment paper.
- Mix all the ingredients with a fork in a small bowl until the ingredients are crumbly.
- Spread in an even layer (clumps are ok) on the prepared baking sheet.
- Bake for 10 minutes, rotate the pan, and bake an additional 5 to 10 minutes, or until golden. Set aside to cool
Vanilla Maple Coconut Milk Yogurt
yields enough for 3 parfaits
1 c Two Ingredient Instant Pot Coconut Yogurt (or other AIP-compliant coconut yogurt)
1 Tbl Grade B Maple Syrup
1/4 tsp Vanilla Bean Powder
- Add all the ingredients to a mixing bowl. Stir to combine. Reserve in the refrigerator until ready to assemble parfaits & serve.
**assemble right before serving**
1/3 c Vanilla Maple Coconut Milk Yogurt
seeds from 1 Ripe Passion fruit
1 Tbl Crumble
- Portion the yogurt into a small bowl or other small vessel.
- Top the yogurt with half of the passion fruit pulp/seed.
- Sprinkle the crumble over the top. Add the remaining passion fruit.
- Serve immediately.
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