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Autumn Harvest Parfait (gluten/dairy free, AIP/paleo)

Feeling festive but want to stay on track?! Try my Autum Harvest Parfait! It’s super simple to make and full of fresh, vibrant fall flavors.

This recipe is nutrient dense, Autoimmune Protocol (AIP) friendly, grain free, gluten free, dairy free, nut free, egg free, nightshade free, paleo, & primal!

What Makes this High-Vibing Food?

  • First and foremost, putting your own love, gratitude, time and energy into making foods at home will automatically raise the vibration of the foods/meal. This will also help to balance your sacral and heart chakras. Putting your love into the food you prepare will literally raise the vibrational frequency as love is the highest vibration out there!

  • You are what you eat and what your food eats. Using organic, GMO free, free/pasture raised, wild caught, minimally processed ingredients lead to an overall higher vibrational frequency. Basically, eating organic provides us extra energy currency!

  • Contains red colored foods. Red vibrates at about the same frequency as the root chakra. So, eating red foods helps to maintain the proper root chakra frequency.

  • This recipe is full of healthy fats and/or oils, which supports the sacral chakra.

  • Contains orange colored foods. Orange vibrates at about the same frequency as the sacral chakra. So, eating orange foods helps to maintain the proper root chakra frequency.

  • This recipe is higher in carbohydrates, providing the solar plexus chakra with both long-lasting sugar sources (like fiber) and quick acting sugars like glucose.

  • This recipe is high in fiber, which supports all three of the lower chakras as it aides in the movement and flow of bulk during the digestive processes.

A Short Note on Swaps or Ingredients:

*While I cannot guarantee that using these swaps will yield the same flavors I have create in this recipe, these swaps should generally work well!*

  • I use the brand "CoYo" for my plain coconut yogurt if you're sensitive to dairy, nuts, or if you're in the strict phase of the AIP. You CAN also use regular cows milk plain yogurt or a plain nut based yogurt if you're not in the strict phase of the AIP or sensitive to any of the ingredients. As for brands, coconut yogurts can vary widley. The CoYo brand has a mild, tangy taste and a thicker more greek yogurt like consistency. Two other brands I have used with success for this recipe are Coconut Collaborative & Culina. Do not mistake the suggested CoYo brand for a similar brand called "CocoYo"by GT's. This one is very vinegar like in takes and while its good for some, its taste and consistency will not be right for this recipe.

Equipment Needed to Create this Recipe:

  • 2 medium mixing bowls

  • 3 medium mason jars or other medium sized glass containers/cups with lids

  • a good knife

  • cutting board

  • measuring cups/spoons


Autumn Harvest Parfait

(gluten free, dairy free & AIP/paleo)

Prep time: 15 minutes Cook time: none Yield: 4-5


  • 2 large honey crisp apples, diced

Pumpkin Yogurt

  • 1 large (12 oz.) container of plain Coyo coconut yogurt, or another AIP friendly plain coconut yogurt

  • 1 cup organic pumpkin puree

  • 2 tsp. maple syrup

  • 1 tsp. cinnamon

  • ½ tsp. cloves

  • 1/8 tsp. vanilla bean powder

“Autumn Granola”

  • 1.43 oz. bag of Dang brand coconut chips, lightly salted

  • 6 oz. bag of salted caramel Snackaroons, crushed up

  • 1 cup of Bare brand apple chips, Fuji and red, big bit broken up

How to Create this Recipe:

  1. Mix all ingredients for the granola in a medium bowl. Make sure to break up any large pieces of apple chips. Set aside.

  2. In another medium bowl, mix together all the remaining ingredients EXCEPT the apples. Then set your pumpkin yogurt mixture aside.

  3. In 3 medium mason jars, or other glass containers you'll layer all the ingredients. Start by layering the pumpkin yogurt, then the granola, then the chopped apples, until you have evenly filled up 3 serving jars.

  4. Enjoy!!



Serving Size: 1 (based off of 4 servings total)

Calories: 578

Fat: 38 g

Carbs: 57 g

Protein: 6 g

*All nutritional information are estimations and will vary.


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