This dish feels like summer sunshine in a glass! Tangy, sweet, zesty and oh so good for you, this recipe is a go to staple in my house. Loaded with all sorts of fresh goodies and flavor, this parfait packs a nutrient dense punch. Plus, all of the ingredients are raw, so it is not only super quick to throw together, but it is just as Mother Nature intended.

Blueberries– Top 5 Fruits in antioxidants based on ORAC units  

Mangos– Loaded with Vitamin A, containing over 25 carotenoids

Dates– Natural sugar, tons of fiber and a high mineral content

Cashews– Good healthy Omega-3 fattty acids, plus protein

Ginger– Immune boosting and stomach soothing

       I’ve been making this recipe for years, and its pretty much perfect for anytime of the day. I like it for a quick breakfast, and my boyfriend tops it off with greek yogurt for additional protein to keep him going until lunch. It’s a nice light snack while I’m at work, and sometimes I pair it with a salad for my lunch. I especially love to serve this as a simple, flavorful dessert for parties, because they’re super easy and a total crowd pleaser. The best part….I make extras and stick them in the freezer. Then, I pop them into the fridge whenever I want, and defrost them the night before. They are just as good as they day they were made, and it’s a healthy, quick grab and go.

Mangos are one of those amazing fruits that seem to always be in season. This is partly due to the fact that there are as many mango varieties in the world as there are days in the year!! I always joke that my bucket list includes having one of each type before I die. I could quite possibly be sick of mangoes by then, but I’m not entirely sure that’s even possible. They’re so damn good!!!! Living in Florida, fresh mangos are quite literally in everyone’s back yard. My friends have such a massive tree, that their kids set up a stand and sell them in their front yard for a quarter each. Good luck beating that deal for local produce. I’ve even dropped a pin while driving around town noting where giant trees are located on public property, so I can scoop some up for myself. Not a bad gig, if I say so.

       Blueberries have a super short season here in Florida, so I tend to make this early in the year when they’re available. Then, as soon as the Jersey blueberries make their way down here in the summertime, I make these parfaits constantly! As I kid, my parents would drive us all over the state for each and every “pick your own” you could imagine. Berries in the summertime were my favorite, since you could sneak them into your mouth while you were picking. “One for me, one for the basket. Two for me, two for the basket.” Not quite as easy with apple picking, but we made a good effort to eat as many of those as we could stomach.

Yield 6

Blueberry, Mango and Ginger Parfait

20 min

20 minTotal Time

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Ingredients

• Blueberries- 2 cups, rinsed
• Mangos- 2 ripe, diced small
• Ginger- 1 Tb grated on a micro planer *You can always buy the stuff in the squeezy bottle if you wanna cheat and speed it up
• Lemon Zest- 1 tsp
• Vanilla Bean Paste- 1 tsp (I love, Love, LOVE! the Neilson Massey brand- It lives in my fridge at all times!)
• Agave Nectar – 1 Tb, more or less to taste (You could certainly swap this out for any sweetener that fits your lifestyle. Maple Syrup is a darn tasty substitute, as is Coconut Palm sugar. Or, omit it entirely if you’d like =)
• Medjool Dates- pitted – 2 cups
• Cashews- 3/4 cup – pieces are the cheapest, but use what you’ve got

Instructions

1. First, combine the blueberries and diced mango in a bowl and toss them together. You can always change the ratio for these if you like one better than another, or just happen to have waaay to many blueberries on hand.
2. Then, mix in the Ginger, Lemon Zest, Vanilla and Agave. Make sure to stir it around quite a bit so that everything gets well coated, and that it starts to break down the mangos a bit. Set that aside and prepare your base layer.
3. Throw the dates into a food processor, and give them a good chop. Make sure these have been pitted first, or else you’ve got a big problem. Whole dates are cheaper, but you’ve gotta do the extra work yourself.
4. Add in the cashews, and pulse a bunch of times until it is a very coarse and crumbly mixture.
5. Portion out the date mixture into the bottom of your serving dish or cups. Press it down with the back of a wet spoon so that it doesn’t stick. I find it is easiest to press it down with clean, wet fingers, since they really do it best.
6. Top it with a generous heap of the blueberry and mango mixture, and then sprinkle on some extra crumbles of the date and cashew blend. Devour.

Nutrition

Calories

1068 cal

Fat

50 g

Carbs

148 g

Protein

20 g

Click Here For Full Nutrition, Exchanges, and My Plate Info

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https://saltwaterandspice.com/blueberry-mango-ginger-parfait/

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Wanna get extra on this recipe?

*Add some grated coconut into the base mixture, then top with whipped coconut cream! Holy moly!!!!

*Sub out the cashews for your favorite nut, or whatever you have on hand. Enhance the available nutrients and enzymes by soaking the nuts overnight first, for an additional boost. Check out this post on soaked grains and nuts

*Use a fresh Vanilla bean of you are lucky enough to have one. Just split down the middle and scrape out the seeds directly into the blueberry mix.