Plum Parfait

Plum Parfait is a mixed fruit dessert, adaptable to utilise seasonal fruit.

Autumn is a time of abundance for fruit and vegetables, with plums usually in great supply in the temperate zones. I enjoy incorporating them into both sweet and savoury dishes. The regular sweet options are cakes, crumbles and puddings.

This mix of fruit and nuts is a healthier choice and suitable for most diets. It provides a variety of flavours, colours and textures without the addition of fats, sugars and simple starches. (For a Fodmap diet, combine berry and citrus fruits; and for Nut Free replace the macadamia nuts with toasted sunflower or pumpkin seeds.)

Presenting mixtures of fruit at table almost inevitably gives rise to the thought ‘fruit salad’. However, this presentation suggests something very different and special. It can be a dessert at a dinner party or a variation on your regular breakfast (for which you would want to prepare some ingredients the previous evening). Starting the day with a ‘good food choice’ encourages one to make healthier food choices throughout the day – ‘start as you mean to go on’. Or, at the risk of one too many clichés: ‘we eat with our eyes’; so making healthy choices attractive increases their enjoyment and, therefore, their selection.

Roast the plums to soften and sweeten them before adding the other ingredients. In this combination: orange provides a citrus note; the mashed frozen banana is an ice cream or yoghurt substitute; the macadamia nuts adds crunch; and the green mint adds colour and another contrasting flavour and scent.

Diets for which Plum Parfait is suitable:

Diabetic, Dairy Free, Egg Free, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegetarian and Vegan.


Preparation: 10 + 60 mins (freezing) | Cook: 10-15 mins | Serves: 2

1 ripe banana
4 plums, size dependent (Raw diet, see notes)*
1/2 tsp cinnamon
1 orange
2 tbsp macadamia nuts (not Nut Free, see notes)**
2 sprigs mint
2 tbsp shredded coconut (optional)


MASH the banana to a smooth paste and freeze (an hour will be adequate).
PREHEAT oven to 200 C/400 F/Gas 6.
CUT the plums in half, remove the stone and dust with cinnamon.
BAKE for approximately 10-15 minutes. (The flesh should be soft, with the fruit retaining its shape.)
PEEL the orange and cut half-moon slivers from between the membrane segments of the fruit.
CHOP the nuts.
REMOVE the banana from the freezer and, using a fork, ‘whip’ it to a thick cream-like texture.
ASSEMBLE and serve immediately, layering the ingredients as illustrated.


– Layer the fruit and top with nuts, mint (and coconut).


* The fruit and nuts are a guide from which to select seasonal fruit and your favourite combination (Fodmap diet select appropriately, eg berries, citrus, kiwi fruit; for Raw diet do not bake the plums).
** Nut Free diet replace the macadamia nuts with toasted sunflower or pumpkin seeds

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