Make Ahead Tip: Prepare the compote (Step 1), cover and refrigerate for up to 1 day. Cover and refrigerate parfaits for up to 8 hours.
Tip: To seed a pomegranate, fill a large bowl with water. Lightly score the fruit into quarters from crown to stem end, cutting through the skin but not into the interior of the fruit. Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds (arils) from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. Seeds can be frozen for up to 3 months.
1/2 fruit, 1 1/2 other carbohydrate, 1 1/2 fat