Squash and Yogurt Parfait Recipe

Pureed squash — spiced with cinnamon and nutmeg and mixed with seeds and honey — can be layered on Greek yogurt for a sure way to powerfully start your day.

September 2016

  • This "Spiced Power Pot" makes a delicious breakfast or midday snack, as it's both easy, portable, and good for your heart.
    Photo by Victoria Wall Harris
  • One serving of this treat contains a pack of vitamins and minerals, many of which are useful to lower cholesterol and regulate blood sugar.
    Photo by Victoria Wall Harris
  • “Super Foods Every Day: 65 Recipes for Optimal Health” by Sue Quinn.
    Photo courtesy of Ten Speed Press

Total Hands-On Time: 1 hr 10 min

Yield: 1 serving

From greens and fruits to nuts, herbs, and seeds, Super Foods Every Day (Ten Speed Press, 2015) by Sue Quinn is your guide to healthy living. It’s easy to fill your diet with nutrient-dense foods, and these foods can in turn protect against cancer, lower blood pressure and cholesterol, and make it easier to live a healthy life. Learn the health-boosting benefits of kale, cauliflower, blueberries, and dark chocolate, and try the tasty recipes that are sure to bring your energy to your day!

The super foods used in this recipe are set in boldface so that they can be identified easily. Some ingredients — such as nut milks, wakame, tahini, and miso — might also be set in boldface because they are forms of super foods.

Potential benefits of this recipe:

• protects against cancer and heart disease
• lowers cholesterol
• regulates blood sugar
• anti-inflammatory


Vitamins A, B group, and C, E, fiber, carotenoids, copper, manganese, selenium


• 1/2 acorn squash (about 10 ounces), seeded and cut into large chunks with skin on
• A generous pinch of cinnamon
• A scant pinch of nutmeg
• 1-1/2 teaspoons unsalted butter
• 1 tablespoon rolled oats or spelt flakes
• 1-1/2 teaspoons sunflower seeds
• 1-1/2 teaspoons pumpkin seeds
• Pinch of fine sea salt
• 1-1/2 teaspoons honey
• 1/2 cup Greek yogurt


1. Preheat the oven to 350 degrees F.

2. Roast the squash for 30 to 40 minutes until tender.

3. Cool slightly, then scrape the flesh into a food processor, add the cinnamon and nutmeg and purée. Set aside to cool.

4. Heat the butter in a small frying pan and add the oats, seeds, and salt. Stir-fry over medium-high heat until lightly toasted; don’t burn the seeds.

5. Add the honey and stir-fry for 1 minute, until sticky.

6. Cool on a plate, then break into pieces.

7. To serve, layer the yogurt, squash purée, and seeds in a small glass jar or bowl.

More from Super Foods Every Day:

Healthy Turnip Bake Recipe
Super Foods 101

Reprinted from Super Foods Every Day, by Sue Quinn, copyright 2015 by Hachette Livre (Marabout), published in the U.S. by Ten Speed Press, an imprint of Penguin Random House LLC. Photographs Victoria Wall Harris