Autumn Glow-Up Pumpkin Parfait 🎃

This Autumn Glow-Up Pumpkin Parfait is more than a cozy fall treat, it’s a functional nutrition powerhouse. Pumpkin is naturally rich in vitamin A (supporting immunity, healthy skin, and eye health), magnesium and potassium (helping balance energy and support stress resilience), and fiber (aiding digestion and gut health). Warming spices like cinnamon, cardamom, ginger, and allspice provide natural anti-inflammatory support, promote circulation, and add a comforting, grounding effect. Together, these layers create a dessert that nourishes the body from the inside out, balancing indulgence with wellness.

Healthy Tip: The blend of pumpkin, rich beta-carotene and fiber, paired with circulation boosting spices like cinnamon and ginger, works like an internal reset fueling immunity, digestion, and stablizing energy.

Ingredients:

(Pumpkin Spice Layer)

15 oz pumpkin purée
7 pitted dates (or replace with 2-3 Tbsp of Date Syrup, adjusting to taste)
1/4 tsp cinnamon
1/8 tsp cardamom, ginger, and allspice
1 tsp Alcohol-free GF Vanilla Extract
5.4 oz condensed coconut cream

(Yogurt Layer)

16 oz Cocojune Vanilla & Chamomile yogurt

(Crunch Layer)

Grain-free pumpkin granola

Topping / Garnish (Optional)

Oat based Coconut whip (or choose any whip alternatives you like best)
Cinnamon (dust)
Cacao nibs

Layer Assembly / Instructions

1. Prepare the Pumpkin Spice Layer first. Begin with the Pumpkin Spice Layer. In a blender or bowl, combine pumpkin, dates, condensed coconut milk, vanilla, and spices. Blend or fold until velvety smooth.
2. Assemble Parfaits: In small glasses or jars
   • Start by adding 2-3 Tbsp of granola in the bottom of glasses or jars. For extra crunch in every bite, layer granola between each addition.
   • Add a layer of vegan yogurt
   • Top with pumpkin spice layer
   • Repeat layers if your glasses allow
3. Top with a dollop of coconut whip, a dusting of cinnamon, and a sprinkle of cacao nibs.
4. Place in fridge to meld flavors for up to 30 min, or enjoy immediately for a fresh, creamy texture. Enjoy!

Alternative Options

• Chocolate Swirl: Add a few tablespoons of Carob Powder to your yogurt and gently fold in for a chocolately swil of flavors.
• Nutty Flavor: Add a heaping scoop of nut butter to the pumpkin layer for a subtle nutty, balancing the creamyness. Note: I recommend Artisana Organics Raw Cashew Butter for its smooth texture and pure, raw quality, it makes a noticeable difference in flavor.
• Add Protein: Fold in hemp seeds or plant-based protein powder to the pumpkin layer for a more substantial snack.

Add to Cart / Online Delivery
Order online delivery via Amazon: Layers & Spices. Please verify availability, as some items may be out of stock and require replacements. You can add alternative options after you “Continue with [#] Items” from Share A Cart, and combine orders at checkout at Amazon. 🙂

Resources / References

Mass General Brigham. (n.d.). 3 nutritional benefits of pumpkin. Massachusetts General Hospital. https://www.massgeneral.org/news/article/3-nutritional-benefits-of-pumpkin

Mary Washington Healthcare. (2022, December). Holiday spices are healthy (and nice!) https://www.marywashingtonhealthcare.com/news/2022/december/holiday-spices-are-healthy-and-nice-/

ScienceDirect. (2025). Spices and health effects: Current evidence. https://www.sciencedirect.com/science/article/pii/S1756464625002245

Healthy Living,

Jaclyn Rae

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