Fruit and muesli parfaits

Why eating well matters for mental health

At Pathways, we don’t just focus on people’s mental health—we support people to lead full lives through our Being Well strategy. We know how important this is, as people with mental health and addiction issues often face poorer physical health outcomes than the rest of the population.

Our diet can have a significant impact on both our physical and mental health, so supporting a balanced diet is crucial for everyone’s journey to wellness.

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Superstar ingredients in this recipe

Raw nuts (peanuts, almonds, walnuts, or pecans)
Nuts and seeds are a natural source of vitamins, minerals, protein, fat, and fibre. Nuts are also very high in energy.

Seeds (sunflower and pumpkin)
Seeds provide a variety of nutrients, including healthy fats, vitamins, and minerals, which support overall health. Incorporating seeds into your diet may help reduce the risk of heart disease.

Rolled jumbo oats
Eating a wide range of grains is a cost-effective way to ensure you’re getting plenty of iron and fibre in your diet. Oats are rich in dietary fibre, particularly beta-glucan, which supports digestive health and helps maintain stable blood sugar levels.

Regular consumption of oats can aid in lowering cholesterol levels, reducing the risk of heart disease. Their complex carbohydrates provide a slow-releasing energy source, helping to regulate blood sugar levels.

Honey
A completely natural product in its raw form, honey is rich in antioxidants, and manuka honey is renowned for its antibacterial healing properties.

Maple syrup
A natural sweetener made from the reduced sap of maple trees. Real maple syrup contains some minerals and antioxidants and has about two-thirds the sugar content of refined sugar.

Fresh fruits (strawberries, kiwi fruit, or bananas)
Fruits provide essential vitamins, minerals, and dietary fibre, all of which contribute to overall health.

Frozen berries
Berries are high in antioxidants, which can help reduce oxidative stress, and they are a good source of fibre.

Stewed fruits (apple, rhubarb, or tamarillos)
Stewing fruits can make them easier to digest while retaining their nutritional benefits.

• Tamarillos: High in polyphenols, flavonoids, and vitamins A, C, and E, which combat oxidative stress and inflammation, benefiting brain and heart health. Their fibre supports gut health. The combination of tamarillos and star anise provides antioxidants and vitamin C.
• Apples: Contain pectin, which supports gut health and helps regulate blood sugar levels.
• Rhubarb: High in fibre, aiding digestion and promoting a healthy gut microbiome.

Canned fruits (pineapple, peaches, pears, or black doris plums)
Opt for canned fruits preserved in natural juice rather than syrup to minimise added sugar intake.

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Parfait Recipe

Parfait is the French word for perfect, and it’s used to describe a dessert of creamy custard layered with fruit. It’s even nicer layered with a little crunchy homemade muesli. You can be creative with your choice of fruit, depending on what’s in season and what you like.

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Serves 4 | GF | V | DF

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Equipment

• Mixing bowl
• Rimmed baking tray or roasting dish
• Pots

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Ingredients

Muesli

• 2 cups rolled jumbo oats
• ½ cup raw nuts, roughly chopped (peanuts, almonds, walnuts, or pecans are ideal)
• ½ cup raw seeds (sunflower and pumpkin seeds are ideal)
• 2 tbsp cooking oil
• 2 tbsp honey or maple syrup
• 1 tsp cinnamon
• Pinch of salt

Fruit Ideas

• Sliced fresh strawberries, kiwifruit, or banana
• Frozen berries cooked with a little sugar until syrupy
• Stewed apple with cinnamon
• Stewed tamarillos with star anise
• Stewed rhubarb
• Canned fruit like pineapple, peaches, pears, or black doris plums

To Serve

• Store-bought or homemade custard, or Greek yoghurt

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Instructions

1. Preheat the oven to 140°C fan bake, or 160°C regular bake.
2. If using honey, melt it in a small dish in the microwave for 10–20 seconds.
3. Mix all the muesli ingredients together in a mixing bowl, ensuring they’re well coated with the oil and honey or maple syrup.
4. Spread the mixture evenly on a lined baking tray or roasting dish and bake for 15–20 minutes, stirring every five minutes or so, until golden brown. Keep an eye on it to ensure it doesn’t burn.
5. Remove the muesli from the oven and allow it to cool, then transfer it to a jar or sealed container to store.
6. Prepare your choice of fruit.
7. To serve, layer fruit, yoghurt or custard, and a little muesli in a glass or serving bowl. You can serve the parfaits immediately or make them ahead of time and store them in the fridge until ready to eat.

   Note: The muesli will lose some of its crunch if stored.

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Tips

Dessert or breakfast?

This fruity dessert is healthy enough to enjoy for breakfast. The muesli is also great served in a bowl with fruit and milk for breakfast.

Make it dairy-free

Use coconut yoghurt instead of custard or cow’s milk yoghurt.

Stewing fruit:

• Clean, peel (if needed), and chop the fruit.
• Place it in a pot with a splash of water, 2–4 tbsp of sugar, and a small amount of cinnamon or spices of your choice.
• Bring to a simmer and stir often until the fruit is tender.
• Most fruit releases water as it cooks, but you can add more water if needed. Start with less sugar, then taste and adjust as necessary.

Oats

Use whole or jumbo rolled oats (the large kind) instead of porridge oats. These are available in the bulk bin or cereal section at supermarkets.

Gluten-free oats

Oats themselves are gluten-free, but many brands are processed in facilities that handle other grains, making them not 100% gluten-free. If you have coeliac disease or are highly sensitive to gluten, look for certified gluten-free rolled oats.

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— This story was first featured in our Wholesome cookbook, recipes and inspiration to nourish body and mind by Amber Bremner.