Dessert Recipes
Fruit-Based Dessert Recipes
Introduction
Using fruit is a good choice for dessert is a good idea because it is a whole food and contains fiber and antioxidants. Using ground up dried fruit as a sweetener is better than white sugar because it contains the fiber which does not have such a significant impact on blood sugar.
Fresh Cantaloupe with Peach Yogurt and Strawberry Sauce
Prep Time: 25 minutes
Servings: 3
Ingredients
1 cantaloupe, peeled and sliced
1 container peach yogurt
Strawberry Sauce:
2 c. strawberries
1 tsp. lemon juice
2 tsp honey
Walnuts
Directions
Prepare fruit (about 1 1/4 cup each plate) and sauce (2 Tbsp.) and then plate with the yogurt (1/3 c. each). Save the rest of the strawberry sauce for later.
Nutrition Facts
Carbohydrates -32g Protein – 5g Fat – 5g
Calories -193
Honey Dew and Raspberries with Lime Sauce
Prep Time: 45 minutes
Servings: 6
Ingredients
½ Honey Dew Melon, sliced
15 Raspberries
½ cup Almond Milk Vanilla Yogurt
1 Lime, juiced
Granola Balls (see recipe)
2 c. toasted oats
¼ c. roasted pumpkin seeds
½ c. puffed millet
½ c. chopped nuts of choice
½ c. dried date pieces
¼ c. dried blueberries
½ tsp. cinnamon
¼ tsp. salt or to taste
1/8 c. honey or to taste
¼ c. cashew or almond butter
Directions
- Mix all of the dry ingredients together for the granola bars. Add the nut butter and honey and mix until uniform. Taste and correct seasonings. Put in an 8 x 8 baking dish and refrigerate.
- Mix the yogurt and lime juice to taste, put in the refrigerator until ready to plate.
Prepare fruit and store in the refrigerator until ready to plate. There are two slices of honey dew and five raspberries per plate. Garnish with two tablespoons of the lime yogurt and raspberries. Place 2 small granola pieces on the plate.
Nutrition Facts
Carbohydrates – 47 grams, Protein – 8 grams, Fat – 17 grams
Calories – 373
Variation of above:
Cantaloupe and Spice
Prep time – 20 minutes
Servings – 2+
Ingredients
1/4 cantaloupe cut into decorative shapes
Granola Balls (see recipe)
2 c. toasted oats
¼ c. roasted pumpkin seeds
½ c. puffed millet
½ c. chopped nuts of choice
½ c. dried date pieces
¼ c. dried blueberries
½ tsp. cinnamon
¼ tsp. salt or to taste
1/8 c. honey or to taste
¼ c. cashew or almond butter
Kiwi for garnish
Directions
- Mix all of the dry ingredients together for the granola bars. Add the nut butter and honey and mix until uniform. Taste and correct seasonings. Put in an 8 x 8 baking dish and refrigerate. Prepare the fruit and then plate as above.
Mango, Blueberry Crisp
Prep time: 20 minutes
Servings: 5
INGREDIENTS
2 cups ripe mango (if frozen, defrost), cut into small chunks
¾ cup blueberries
3 cups classic rolled oats, divided
½ tsp cinnamon
¼ tsp cloves
1 ½ tsp baking powder
¼ tsp salt
1/3 cup unsweetened apple sauce
3 tbsp. honey
1 ½ tsp vanilla extract
DIRECTIONS
1. Preheat oven to 375 degrees. Prepare a 6×6 baking dish with oil and set aside.
2. Prepare and place the fruit in a medium sized bowl. If mango is not ripe or sweet, add a touch of honey to the fruit and mix until combined. Set aside.
3. Process 1 ½ cup of oats in food processor until it creates a fine powder. Combine the processed oats, remaining 1 ½ cup of rolled oats, cinnamon, cloves, baking powder and salt in a bowl and mix until incorporated.
· Alternatively, you can add only ¾ cup of rolled oats to the mix, PLUS ¾ cup of your favorite granola to give it a bit of a crunch.
4. Add the apple sauce, honey, and vanilla. Mix until combined. The mixture should resemble cookie dough. If mix is too dry or powdery, add a dash more honey.
5. Press half the mixture to the bottom of a baking dish. Make sure the bottom is entirely covered and extends to the sides.
6. Pour the fruit mixture over the bottom crust then sprinkle the remaining dry mixture over the fruit until covered.
7. Bake for roughly 20 minutes until the top begins to turn golden brown and the fruit begins to glisten and bubble.
Nutrition Facts
Carbohydrates – 45g, Protein – 4g, Fat -0g
Calories -196