Spiced Date Parfait

Skill Level
Preparation Time 5 minutes Total Time 20 minutes
Servings 6 Cost Per Serving $0.56
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Image of a Spiced Date Parfait


1 cupDates, pitted
1/2 cupFreshly Squeezed Orange Juice
1/4 cupWalnuts, roughly chopped
1/4 cupLarge Flaked Oats
1/2 cupGreek Yogurt
1 tspOrange Zest
1 tspGround Cardamom or Ground Cinnamon
1/2 tspGround Nutmeg
1Cinnamon Stick


  1. ​Add dates, orange juice and cinnamon stick to a medium sauce pot. Turn heat up to medium high and bring liquid to a boil. Reduce heat to low and simmer for about 15 minutes.
  2. In a bowl combine yogurt with orange zest, nutmeg and cardamom. Set aside
  3. In a separate bowl combine walnuts, oats and about 1 tbsp of the date and orange liquid from the pot. Stir well to combine and set aside.
  4. Allow the date mixture to cool slightly. Add about 1 tbsp of walnut and oat mixture to a glass. Add about 2 tbsp’s of the date mixture onto the walnut mixture, and top with 2 tbsp’s of the yogurt mixture.


  • ​Adding citrus juice or zest to your recipes is a great way to add flavour and stimulate your taste buds without using the salt shaker
  • Citrus fruits are rich in flavonoids, antioxidants which may have anticancer properties. In cell studies, flavonoids from citrus fruits have been shown to inhibit cancer cell growth. In animal studies, flavonoids have been shown to prevent tumours from growing.
  • Dates provide a natural way to sweeten desserts in place of processed sugar and artificial sweeteners. Dates are high in insoluble fibre, the type of fibre that acts as roughage and helps keep your colon healthy. Research suggests that diets high in insoluble fibre may reduce colon cancer risk.