Recipe: Mango & Date Parfaits with Cardamom Greek Yogurt

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

August 8, 2012 • 1 comment

I recently hosted a Moroccan themed baby shower and created this spiced yogurt to accompany fruit skewers. My sister is still talking about “that yogurt” and begging for the recipe, so I decided to make it official and share. Mangos, pistachios and dates complement this dish’s flavor profile and really spice things up for breakfast or a snack.

When choosing mangos, cup one in the palm of your hand and give it a gentle squeeze. If the fruit does not yield to gentle pressure, allow it to sit on the counter for a few days until ripe. Note that the red blush color on some varieties is not an indicator of ripeness.

For everyday enjoyment and to reduce saturated fat and calories, I choose nonfat or lowfat yogurt. Yogurt provides a good pop of protein and mangos are a good source of fiber, aiding in making you feel fuller longer. If you’d like to turn this breakfast into a more indulgent dessert, use the even creamier regular Greek yogurt.

(I developed this recipe for the National Mango Board.)

Mango & Date Parfaits with Cardamom Honey Greek Yogurt

8 ounces lowfat plain Greek yogurt

1 tablespoon + 1 teaspoon honey

1/4 teaspoon vanilla extract

1 pinch ground cardamom

1 pinch ground cinnamon

1 pinch ground ginger

1 large ripe mango, cubed (cut into 2 cheeks, flesh scored and scooped out with a spoon)

2 tablespoons halved pistachios

2 tablespoons chopped dates

Combine yogurt, honey, vanilla and spices and stir well. Layer half of mangos into the bottoms of two tall, slender glasses or in shallow bowls. Dollop with yogurt and top with remaining mangos. Sprinkle with pistachios and dates.

Remaining yogurt can be refrigerated to enjoy later.

Prep time: 20 minutes

Cook time: 0 minutes

Makes 2 servings, 1/2 cup yogurt and 1/2 mango each (with pistachios and dates)

Nutrition Facts (per serving): 241 calories, 4 g total fat (.5 g saturated fat, 0 g trans fat), 76 mg sodium, 8 mg cholesterol, 42 g total carbohydrate (3 g fiber), 13 g protein, trace iron, 15 % DV calcium, 16 % DV Vitamin A, 48 % DV Vitamin C.

You might also enjoy:

Mango Smoothie Recipe

Mango Macadamia Caramel Rolls Recipe

My Cookbook, Clean Eating for Busy Families Available for Pre-Order Now!

Mango & Date Parfaits with Cardamom Greek Yogurt

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: August 8, 2012

• Yield: servings (2 Servings)
• Prep: 20 mins

Try these fruit and yogurt parfaits for a new twist at breakfast.

Ingredients

• 8 ounces lowfat plain Greek yogurt
• 1 tablespoon + 1 teaspoon honey
• 1/4 teaspoon vanilla extract
• 1 pinch ground cardamom
• 1 pinch ground cinnamon
• 1 pinch ground ginger
• 1 large ripe mango cubed (cut into 2 cheeks, flesh scored and scooped out with a spoon)
• 2 tablespoons chopped pistachios
• 2 tablespoons chopped dates

Instructions

1. Combine yogurt, honey, vanilla and spices and stir well. Layer half of mangos into the bottoms of two tall, slender glasses or in shallow bowls. Dollop with yogurt and top with remaining mangos. Sprinkle with pistachios and dates.
   
2. Remaining yogurt can be refrigerated to enjoy later.
   

• Cuisine: Indian
• Course: Breakfast
• Skill Level: Easy