January 28, 2015
Dried Plum & Walnut Parfaits

Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters!

Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option| #vegetarian #healthy #breakfast | www.delishknowledge.com

Let’s play a little word association game.

I say prunes and what do you think of? Grandparents? Or is that just me? My grandmother would always have a bag of prunes in her cabinet. Not exactly the first item we’d grab when searching for fun treats to eat.

I say dried plums and what do you think of…Nothing? Dried fruit?

Even though they are the exact same thing, you and I both know that dried plums sound delicious and prunes sound, well…anything but. Whatever you call them, prunes dried plums are soft, sweet, deeply flavored, and perfect in both sweet and savory recipes.

To prove to you just how sexy this dried fruit really can be, we’re creating my most recent snack fetish, Dried Plum & Orange Parfaits. A nutrient-dense snack that’s simple to prepare and will leave your house smelling ah-mazing.
Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters!

I’m on the prune bandwagon.  I’ve even started keeping a bag of the Amaz!n Diced Prunes in my office drawer for a quick, healthy snack. For only 100 calories per serving, and loaded with fiber, these diced plums are good for both heart and GI health.

I’ve been making this parfait to eat as a healthy mid-afternoon snack. As I kid, my mom used to stew prunes in orange juice to eat with her yogurt. While I didn’t appreciate the combination then, I can’t get enough of it now. I toss Amaz!n Diced Prunes into fresh squeezed orange juice along with a cinnamon stick and simmer for 15-20 minutes. Just enough heat to allow the prunes to break down and become jam-like. It’s like nature’s candy!

When assembling, I layer this orange-prune compote on the bottom and yogurt on top. I’ve become obsessed with these glass jars lately, and it’s a perfect way to pack a healthy snack to enjoy later in the afternoon. Assembling it this way ensures that everything stays settled until I am ready to eat it! I also bring alongside my walnut-granola clusters as a crunchy topping.  This parfait is the perfect balance of protein, carbs and fats. It’s light enough that I don’t feel bogged down at 3PM, but filling enough that I’m not starving the moment I finally walk into the house after work. Focusing on healthy snacks is an easy way to improve the quality of your diet.

Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option| #vegetarian #healthy #breakfast | www.delishknowledge.com Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option| #vegetarian #healthy #breakfast | www.delishknowledge.com

The dried plum & orange filling is so flavorful that you could eat it on its own, or pair it with yogurt like I did here. I was going for a copycat ‘fruit on the bottom’ yogurt cup, and it worked out perfectly! I love sticking my spoon into the jar and getting a layer of texture in each bite: crunchy walnuts, creamy yogurt, and jammy orange & prunes.

Have leftovers? No problem- any parfait leftovers are also great stirred into your morning oatmeal. The health benefits on this snack need to be highlighted. One serving is a great source of vitamin K, potassium, copper and boron, nutrients that are essential for bone health. As I get older, I am becoming more aware that while I eat a pretty balanced diet, I want to ensure that I am doing enough for my bones. This parfaits packs a 1-2 punch with the fruit compote and yogurt.

Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option| #vegetarian #healthy #breakfast | www.delishknowledge.com

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

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Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option| #vegetarian #healthy #breakfast | www.delishknowledge.com

Dried Plum & Walnut Parfaits

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: breakfast, snack, fruit, brunch

Description

Yogurt parfaits with dried plum & orange compote. Topped with walnut-granola clusters! Dairy free option


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: breakfast, snack, fruit, brunch
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: breakfast, snack, fruit, brunch
Scale

Ingredients

  • 1/2 cup Sunsweet Amaz!n™ Diced Prunes
  • 1/2 cup dried apricots, diced
  • 1 cinnamon stick
  • 1 cup orange juice
  • 1 cup yogurt, regular or dairy-free for vegan option
  • For the Walnut Clusters (adapted from OSG): 2 cups walnut halves
  • 3 tbsp. maple syrup
  • 1/3 cup rolled oats
  • 1/4 cup shredded coconut
  • 1 tbsp. brown sugar
  • 1/4 tsp. cinnamon
  • 1/4 tsp. sea salt

Instructions

  1. Preheat the oven to 275 degrees F.
  2. Place the diced prunes, apricots, cinnamon stick and orange juice in a small saucepan. Bring to a boil, reduce heat to low and cook for 20 minutes until fruit is tender. Remove from heat and let cool.
  3. While the fruit is cooking, prepare the granola.
  4. Toss walnut halves with maple syrup, trying to cover each piece.
  5. In a separate bowl, mix together the remaining ingredients: 1/3 cup oats, 1/4 cup shredded coconut, 1 tbsp. brown sugar, 1/4 tsp. cinnamon, and sea salt. Mix together and add to the walnut bowl. Mix well and place in a single layer on a baking sheet.
  6. Bake for 10 minutes, rotate and bake another 10 minutes until golden brown.
  7. Remove and let cool.
  8. To assemble, layer the fruit compote in the bottom of the jar, the yogurt, and top with walnut clusters.

Notes

The recipe for the walnut clusters makes more than you will need for this recipe, but that’s a good thing! They are addictive and you will want to put them on everything! I like to store the extras in a airtight container or jar to snack on throughout the week.

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

3 comments
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  1. Strange but true — I actually LOVE prunes! And I have since high school when my mom started buying them. I love that they’re softer than other dried fruits! If only my tummy didn’t hate dried fruit right now as much as green grapes and donuts… 😉 Pinned!

    • Ha! I know! I used to love prunes too when I was younger- but only the kind that came in individual packages because they were SO soft! Thanks so much for sharing Amy!

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