Sweet Potato & Apple Cinnamon Parfait
Are you ready for fall? Don’t get me wrong, summer is my favorite season, but recently I have been craving cooler weather and spicy warm treats. That’s why I love this parfait, it is the perfect fall treat! We love it for breakfast or a healthy snack and this past year we even had it Christmas morning…but let’s not get ahead of ourselves.
There is nothing that I love more than a meal or snack that tastes good and has healthy nutrients and this parfait is it. Its combination of spices, sweet potatoes, and apples, encompasses the tastes of fall, and it's filled with fiber, beta-carotene, vitamin C, calcium, and probiotics.
Sweet Potatoes
Sweet potatoes are full of many nutrients, including vitamin C, calcium, fiber, and beta-carotene. The body uses beta-carotene to make vitamin A and it is also a powerful antioxidant, helping to fight free radicals in the body. Studies have shown that regularly adding this nutrient to your diet can help to prevent cancer. Sweet potatoes are also known for their ability to promote healthy skin. Their vitamin C content can help to promote collagen, which in turn can lead to youthful-looking skin.
Apples
Apples, in general, are high in fiber. They contain soluble fiber that has been shown to lower blood cholesterol levels and pectin. Pectin has been shown to have detox properties, helping in elimination from the body. I’m sure you’ve heard the saying an apple a day keeps the doctor away and that phrase could be true since apples contain so many nutrients. They contain vitamin C, vitamin A, potassium, calcium, and antioxidants.
Yogurt
Yogurt can contain probiotics that are beneficial for gut health. Choosing one with probiotics on the label and low or little sugar is key so that your gut can benefit. Probiotics are the good bacteria that you want in your gut to help keep your body healthy and functioning properly. Some foods, like processed foods and sugars, can negatively affect your gut bacteria so it is important to also include good bacteria in your diet. Adding probiotics to your diet has been shown to help in several conditions from IBS to eczema.
Recipe Notes
When choosing your ingredients try to pick all organic. Apples, in particular, are listed as a fruit that has been found to have large amounts of pesticide residue on them, so it is very important to choose organic. In my area, you can find organic apples at almost any grocery store including Aldi.
For a yogurt try to stay away from ones that include sugar, since you’ll be adding apples and sweet potatoes to this parfait there is no need for the extra sugar. You can also look for an option that lists probiotics on the label, you’ll be looking for words like “L. Acidophilus, L. Bulgaricus, S. Thermophilus, B. Bifidum”. These are the specific cultures used in the yogurt I used for this recipe, White Mountain Bulgarian Yogurt. Their yogurt is so delicious!
Sweet Potato & Apple Cinnamon Parfait
Ingredients
- 4 apples
- 2 large sweet potatoes
- 1-2 cups yogurt
- 1/2 cup coconut milk
- 1/4 cup water
- 1 teaspoon cinnamon, split in half
- 1 teaspoon vanilla
Instructions
- Wash and brush sweet potatoes with coconut oil, bake at 400° for about 45 minutes or until soft. Set aside and let cool.
- Once cool, remove skin and place both sweet potatoes in a large bowl, mix with ½ cup coconut milk, 1 tsp vanilla and ½ tsp cinnamon. Set aside.
- Peel and cut apples into ½ inch chunks.
- Place apples in a saucepan over medium heat, add ¼ cup water and cover. Allow to cook, stirring occasionally until the apples are tender and the water is gone. (This takes about 20-30 minutes and you may need to remove the top for the last 5 minutes).
- Add ½ teaspoon of cinnamon to the apples and stir until combined. Set aside to cool.
- Layer yogurt, sweet potatoes and apples in a glass jar or add all ingredients to a bowl. Top with granola and pecans if desired.
- Share and enjoy!
Notes
According to the American Academy of Pediatrics it is not recommended to feed babies solid foods before 6 months of age.