healthy + seasonal recipes that are gluten & dairy-free

Lucuma Date Caramel + Banana Coconut Cream Parfaits with Pecan Crumble

Lucuma Date Caramel + Banana Coconut Cream Parfaits with Pecan Crumble

These easy, no-bake parfaits are for banana-lovers. The combination of caramel, banana, and coconut cream tastes decadent but has some seriously good for you ingredients. They are also naturally gluten-free and vegan. 

lacuma date caramel + banana coconut cream parfaits with pecan crumble (gf, v) // my natural kitchen

The first time I made these, I had a friend visiting for dinner but hadn't prepared a dessert ahead of time. After we ate, we planned to put a movie on and quite predictably felt like something sweet. I had remembered seeing Ashlae's really delicious-looking parfaits on her blog, but hadn't soaked cashews ahead. I used it as inspiration and made these with ingredients I had on-hand (I always, always have a can of coconut milk in the fridge for emergency whipped cream moments). The next day at work, I think I gushed about their deliciousness so much that my friend asked for the recipe so I jotted it down (a copy for her, and one for me). Recently, I have been craving these flavours and dug out my copy to revisit this yummy treat. I'm so pleased with them - hope you will be too! xo

p.s. My husband and I often say that bananas are the perfect food. On weekends, we often get up early, grab coffee and bananas, and go for a long walk. I came across Helen's article on the health benefits of bananas which supports our love for this wonderful fruit, and backs up our claims on it being perfect ;) I also had no idea how many types of bananas there are. Check it out

lacuma date caramel + banana coconut cream parfaits with pecan crumble (gf, v) // my natural kitchen
lacuma date caramel + banana coconut cream parfaits with pecan crumble (gf, v) // my natural kitchen
lacuma date caramel + banana coconut cream parfaits with pecan crumble (gf, v) // my natural kitchen
lacuma date caramel + banana coconut cream parfaits with pecan crumble (gf, v) // my natural kitchen

Lucuma Date Caramel + Banana Coconut Cream Parfaits with Pecan Crumble

There are a few steps involved in making these, but each component comes together quickly, and the end result is so completely worth the effort and will probably take about 20 minutes in total. You'll want to make sure to put the can of full-fat coconut milk in the back of your fridge to chill at least a day before you plan to make these. I've listed the full ingredient list below, and then again as they divide into their components. Serves 4. 

Ingredients:

2 ripe bananas

1 can pure full-fat coconut milk, refrigerated for at least 1 day

1 tbsp coconut sugar

1/2 tsp vanilla extract

1/2 cup raw pecans

1/4 cup dried unsweetened shredded coconut

1 tbsp raw cacao (or cocoa powder)

1/4 tsp plus a pinch of sea salt (separate)

1 cup plus 1/3 cup medjool dates (separated); soak 1 cup of dates in warm water while you're working on the other components 

2 tbsp lucuma powder 

1 tbsp raw honey (or 2 tsp maple syrup)

1 tsp coconut oil

2 tsp raw macadamia nut butter, or tahini, or raw almond butter

flaked unsweetened coconut, to serve (optional)

Lucuma Date Caramel (raw + vegan)

note: do not worry if you do not have/can't track down lucuma powder (the powder form of the Peruvian fruit, sweet with a light caramel flavour - I usually buy mine here) - date caramel is also delicious made without it.

1 cup medjool dates, pitted

2 tbsp lucuma powder

1 tbsp raw honey (can be omitted or substituted with 2 tsp maple syrup)

1/4 tsp sea salt

1 tsp coconut oil

2 tsp raw macadamia nut butter, or tahini, or raw almond butter

Soak the pitted medjool dates in warm water for 10 minutes. Drain, and place dates in the bowl of a food processor, fitted with an s-blade. Pulse a few times to break them down. Add lucuma, honey, and salt and process again until combined and mixture resembles a paste. Add the coconut oil and nut butter/tahini, and pulse again until combined (but not too long that the oil separates). Taste and add a touch more salt, if needed. 

Whipped Coconut Cream

1 can full-fat coconut milk, refrigerated for at least 1 day (I use Thai Kitchen's brand)

1 tbsp coconut sugar

1/2 tsp vanilla extract

Carefully open the cold can of coconut milk and scoop out the solid white parts, leaving the "water" behind. In a bowl using a hand mixer, whip the solid coconut cream until it becomes smooth and looks like whipped cream (but less stiff). Add the vanilla and coconut sugar and beat again, to combine. 

Remove half the whipped coconut cream to another small bowl, for the Banana Coconut Cream. 

Banana Coconut Cream

1/2 of a banana

1/2 of the reserved Whipped Coconut Cream (above)

Chop banana into chunks, and add to the small bowl of a food processor. Pulse until a smooth puree forms. Add the banana puree to the whipped coconut cream that you set aside, and fold to combine. 

Pecan Crumble

1/2 cup raw pecans

1/4 cup dried unsweetened shredded coconut

1 tbsp raw cacao powder (or cocoa powder)

1/3 cup medjool dates, pitted

pinch of sea salt

In the bowl of a food processor, combine pecans with coconut, cacao, and a pinch of sea salt. Pulse a few times to break down the nuts into smaller pieces, then add 1/3 cup medjool dates and pulse until combined and the crumble sticks together when pinched. Taste and adjust if needed (more salt? more cacao?). Set aside. 

To assemble:

Slice remaining banana into coins. 

Into 4 serving glasses, spoon about 1 heaped tablespoon of the Pecan Crumble, followed by a layer each of Lucuma Date Caramel, Banana Coconut Cream, sliced bananas, and Whipped Coconut Cream. Keep layering until you've run out of ingredients, topping with Whipped Coconut Cream, a sprinkle of Pecan Crumble, and a few coconut flakes, if using. 

You may find you have extra caramel, and if so, try it over ice cream or make it into quick "truffles" by adding nuts and cacao in a food processor, rolling into balls, and then rolling in extra cacao. 

Enjoy!

Do you have a favourite no-bake dessert? Let me know - easy treats are always a hit with me ;) 

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