"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. Sunflower seed butter may be replaced by another seed butter.

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

Ingredients

190 g silken/soft tofu 3/4 cup
2 tbsp sunflower seed butter 30 g
1 tbsp maple syrup, or more to taste 15 mL
2 servings Homemade Granola 0.66 cup(s)

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

640

Fat

33 g

51 %

Saturated 6.6 g
+ Trans 0.1 g

33 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

68 g

23 %

Fibre

6 g

25 %

Sugars

24 g

Net Carbs

62 g

Protein

23 g

Vitamin A

0 %

Vitamin C

2 %

Calcium

14 %

Iron

42 %

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 ½ servings

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Good source of  :
Vitamin B6
Source of  :
Calcium, Omega-6, Vitamin K
Low  :
Sodium

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Meat and Alternatives 1
Fats 6 ½
Other Foods 1 ½

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Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

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