Dragonfruit Chia Parfait with silky Tofu

by | May 4, 2024 | Healthy Living Recipes | 0 comments

Since returning from a weekend retreat last week, ( which was truly amazing, read about the Spring’24 Blossoming Norfolk Retreat here ), my experimentation with silky tofu has been revolutionary. Traditionally, I’ve used Tofu in savory dishes like soups and grilled salads. This time, however, I’ve taken a creative leap by crafting an exquisite vegan parfait with silky tofu.

Why Silky Tofu? Silky tofu is not only versatile but also a powerhouse of nutrition. It’s a fantastic source of protein—essential for muscle repair and overall bodily function—as it provides all nine essential amino acids. Moreover, it’s rich in iron and calcium, which are vital for maintaining strong bones and a healthy blood system. Its low calorie yet high nutrient profile makes it an excellent choice for anyone looking to enhance their diet without adding excessive calories.

And Dragonfruit?Dragonfruit, or Pitaya, complements the health benefits of tofu with its own array of nutritional strengths. It’s packed with vitamin C, which is crucial for immune health, and rich in antioxidants that help combat free radicals. The fiber content promotes digestive health, while the presence of prebiotics helps maintain a balanced gut flora. Furthermore, its low glycemic index makes it a safe and beneficial fruit for those monitoring their blood sugar levels.

Integrating these two ingredients not only promises a treat that’s pleasing to the palate but also one that boosts your health in various ways. Now, let’s dive into how you can combine these wonderful ingredients to create a delightful Dragonfruit Chia Parfait with Silky Tofu.

And, not forgetting Chia seeds which are a nutritional powerhouse, rich in omega-3 fatty acids that offer potent anti-inflammatory benefits, helping to reduce inflammation and protect against chronic diseases like heart disease and arthritis. They are also high in fiber, which aids in digestion and promotes satiety, aiding in weight management. Additionally, chia seeds are loaded with antioxidants and essential minerals such as calcium and magnesium, which support bone health and overall wellness.”

Dragonfruit Chia Parfait with silky Tofu

A person holding a sliced dragon fruit, showing the white pulp and black seeds, with another piece on a wooden cutting board.

Ingredients:

  • 1 cup silky Tofu
  • 1 ripe Dragonfruit
  • 1/2 cup fresh Raspberries (plus a few extra for garnish)
  • Juice of one fresh Lime
  • 1 tablespoon of organic Honey (or alternative – Stevia – natural sweetener )
  • 1-2 tablespoon Chia seeds (plus extra for topping)

Instructions:

  1. Prep the Fruit:
    • Dragonfruit: Cut the dragonfruit in half. Scoop out the flesh with a spoon in a serving bowl. Check for and discard any hard parts or seeds that are too large.
    • Lime: Juice the lime into a separate bowl.
  2. Initial Blending:
    • In your blender, combine the silky tofu, dragonfruit flesh, and lime juice. Blend these ingredients on high until the mixture becomes smooth. This should take about 30 seconds to 1 minute.
  3. Add Flavors and Seeds:
    • Add the honey and half of the chia seeds to the blender. Blend on a low setting just to incorporate the honey and seeds evenly, which should take about 10-15 seconds. Avoid over-blending to keep some texture from the chia seeds.
  4. Incorporate Raspberries:
    • Add the raspberries to the mixture and pulse the blender a few times. You want the raspberries to break down slightly but not completely, as chunks of raspberry will add a nice texture and bursts of flavor.
  5. Chill (Optional):
    • For a thicker and more refreshing parfait, you can chill the mixture in the refrigerator for about 30 minutes. This step allows the chia seeds to swell and thicken the parfait.
  6. Assemble the Parfait:
    • Spoon the parfait mixture into glasses. If desired, alternate layers with additional whole raspberries and a sprinkle of chia seeds for a visually appealing effect.
  7. Garnish and Serve:
    • Garnish the top with a few whole raspberries, a sprinkle of chia seeds, and thin slices of dragonfruit or lime zest. Serve immediately or keep chilled until ready to serve.

This recipe makes a fresh, visually stunning, and nutritious dessert that’s perfect for a healthy treat. The process of blending the tofu with fruits and enhancing it with lime and honey creates a dessert that’s both tasty and healthy, aligning perfectly with the theme of using traditional ingredients in new ways.

Share with me if you manage to make the Dragonfruit Chia Parfait and how you enjoy it or even, if you added any other ingredients, love to hear from you.

Have a fun making it!

Julia xx

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