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"Travel Pro" Parfait

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0% would make this recipe again

A hearty breakfast that can be prepared in no time and eaten on the go. Peanut butter may be replaced by almond butter.

Preparation : 5 min
610 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

190 g silken/soft tofu 3/4 cup
2 tbsp peanut butter, natural 30 g
1 tbsp maple syrup, or more to taste 15 mL
2 servings Homemade Granola

Before you start

A blender or food processor will be very useful.

For best results, use ONLY silken tofu.

Method

  1. Put the tofu in a blender. Add the peanut butter and syrup. Mix at maximum speed about 2 min until a creamy consistency is obtained.
  2. Pour the mixture into individual jars. Add the Granola, then serve.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

610

Fat

28 g

43 %

Saturated 7.1 g
+ Trans 0.3 g

37 %

Cholesterol

0 mg

Sodium

180 mg

7 %

Carbohydrate

70 g

23 %

Fibre

8 g

30 %

Sugars

26 g

Protein

24 g

Vitamin A

0 %

Vitamin C

1 %

Calcium

12 %

Iron

33 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin B6, Vitamin K
Good source of  :
Folacin, Selenium, Zinc
Excellent source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin E

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Meat and Alternatives 2
Fats 5 ½
Other Foods 1 ½

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This recipe is in the following categories

Soy | Breakfast | High Iron | Vegetarian | Halal | High Fibre | Low Sodium | Kosher