It’s pumpkin season again and I’m spending a lot of my time pondering what types of recipes I can add my favorite orange squash to. The Recipe Redux wants all food bloggers to share their very best pumpkin-inspired recipes this month – great timing! Pumpkin is awesome for you. It’s really high in fiber and potassium – both good for the cardiovascular systems. Whenever you see an orange-colored food, you can know that it’s high in vitamin A as well to support healthy vision and a strong immune system. You all know that everything I make has to be quick and easy so I made these amazing little No-Bake Mason Jar Vegan Pumpkin Pie Parfaits for you.
Pumpkin pie is my favorite…FAVORITE part of the fall holidays. It’s such an amazing dessert and whipped cream makes the whole thing pop. The problem is, good pie crust is hard to find. So many varieties contain lard or hydrogenated oils. One slice of pie typically contains over 300 calories because there’s a lot of added sugar and fat in the recipe. Anytime you have a custard-based filling, you know there’s cream and eggs involved. I want you to enjoy every single slice of pumpkin pie you choose to this season but know that, if you want, there’s also a way to enjoy the same flavors but just lightened up a bit.
This recipe features pumpkin blended with banana for natural sweetness – and all the pumpkin pie spices of courses. The whip is made from coconut cream; that’s a high calorie option just like whipped cream is but sans dairy if that’s a need or desire you have. Finally, the crust is really simple and uses vegan butter with whole oats and graham crackers. All of it is quick to whip up and doesn’t require any baking. This could be ideal to make on Thanksgiving or for a big dinner party when you want to free up your cooking space.
If you love pumpkin, I have tons of recipes on the Champagne Nutrition blog – Pumpkin Cranberry Muffins, Peanut Butter Pumpkin Spice Smoothie, Pumpkin Spice Waffles, Salt&Pepper Pumpkin Seeds, and Ginger Pumpkin Breakfast Smoothie.
- 9 graham crackers (1 package)
- 1/2 cup rolled oats
- 4 Tablespoons vegan butter melted (try Earth Balance)
- 5 Tablespoons brown sugar (divided)
- 1 1/2 teaspoons vanilla (divided )
- 1 1/2 teaspoons cinnamon (divided )
- 1/8 teaspoon salt
- 1 can pumpkin
- 1 ripe banana
- 1/4 teaspoon ground ginger
- 1/4 teaspoon allspice
- 1 can whole fat coconut milk (refrigerated overnight – don’t shake so that when you open the can, you can separate the cream from the liquid)
- 3/4 cup powdered sugar
- 1 Tablespoon tapioca or corn starch (optional – if needed for thickening )
- In a food processor or blender, pulse graham crackers, oats, butter, 3 Tablespoons brown sugar, 1 teaspoon cinnamon, and salt until combined and crumbly. Set aside in a medium mixing bowl.
- In the same food processor or blender, blend pumpkin, banana, 1 teaspoon cinnamon, and allspice until smooth. Pour into a small bowl and set aside in the refrigerator to chill.
- In a mixing bowl, blend coconut cream, powdered sugar and 1/2 teaspoon vanilla together on high until mixture starts to become frothy and thick. If after 2-3 minutes the cream is still thin, add tapioca or corn starch 1 teaspoon at a time. Place mixture in the refrigerator for ~30 minutes because it will firm up further.
- Assemble 10 mini mason jars and spoon 1-2 Tablespoon of crust into the bottom of each. Pack down with the bottom of a whisk handle or shot glass. Spoon 2-3 Tablespoons of pumpkin mixture on top (stopping when jar is 2/3 full). Top with 1 additional Tablespoon of crust and then top with 1-2 Tablespoons of whipped topping. Close jars to transport safely and sprinkle with additional cinnamon before serving. Parfaits will stay in the refrigerator well for 2-3 days.
- Category: Dessert
- Cuisine: Americana
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.