Mango Granola Parfait
A fun breakfast idea that combines layers of granola, coconut cream and mango. A vegan, gluten-free (using suitable oats) and low histamine recipe. A hit with adults and kids alike I think!
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Breakfast, Snack
Cuisine: American, British
Diet: Vegan, Vegetarian
Servings: 1 serving
Calories: 410kcal
- ½ cup granola
- 2 tablespoon coconut cream
- ½ cup mango
- 2 tablespoon non-dairy milk more if using frozen mango
- 2 tablespoon pistachio nuts crushed
- 1 teaspoon maple syrup
Make your granola, if you do not have any to hand. See above for some granola recipe ideas!
In a blender, pulse blend your mango along with the non-dairy milk and maple syrup. If using frozen mango you may need to either thaw it beforehand or use a little more milk. Blend to a thick puree.
Layer the granola on the bottom of your jar, spoon in the coconut cream, another small layer of granola and then your mango puree. Top with the pistachio nuts and a sprinkle of desiccated coconut.
Serve immediately and enjoy!
- Adjust the quantities of granola and puree to your preference. Some people love a lot of granola, others just a little sprinkle. I would have a fair amount of puree as the granola would be quite dry otherwise.
- It's best not to leave the jar to sit after assembled as the coconut cream and mango puree will make the granola go a little soggy.
- If you prefer you can add some non-dairy milk in with the granola for a 'wetter' consistency.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
Swiss interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients in this tropical mango breakfast pot score 0 on the SIGHI list, with the exception of:
- mango, which scores 1 and has a ? as a liberator. The note states 'to be debated. Is often well tolerated'. Other lists rate mango as low histamine. Only use if you know you are able to tolerate.
- granola - will vary depending upon ingredients used.
- non-dairy milk - varies depending upon type used.
Calories: 410kcal | Carbohydrates: 57g | Protein: 10g | Fat: 20g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 116mg | Potassium: 654mg | Fiber: 7g | Sugar: 31g | Vitamin A: 1305IU | Vitamin C: 34mg | Calcium: 78mg | Iron: 5mg