Tag: healthy dessert

  • Raw Chocolate Raspberry Ice Cream Cake

    Raw Chocolate Raspberry Ice Cream Cake

    Looking for something healthy to replace the traditional box of chocolates for Valentine’s Day this year? Here is a 5 ingredient fruit-based dessert to enjoy after a quiet romantic Valentine’s Day dinner. The base is made with a blend of frozen bananas, raw cacao powder, cashews, and a few dates with a simple raspberry sauce to drizzle over top. Garnish with fresh raspberries and a bit of dried coconut flakes. A healthy and sexy whole food dessert to share this Valentine’s Day while eliminating any negative impact on your fitness training.

    Ingredients

    Makes 4 servings

    7 frozen bananas (with brown spotting)
    ¼ cup raw cacao powder
    ¼ cup raw cashews
    2 medjool dates (or 4 deglet noor dates)

    Cut the bananas into 1-2 inch chunks and place into a sealed container. Note: if you use fresh bananas for this recipe, the texture will not be the same. Place cashews and dates into a bowl and cover with water. Allow the bananas to freeze and the cashews/dates soak overnight.

    Remove frozen banana chunks from the freezer and place into a food processor. Drain the water from the cashews and dates, add to the food processor along with the cacao powder. Blend until smooth. There will be small bits of cashew and date pieces which will add a nice texture to the dessert. Note: if you like a silky smooth texture, without any fruit and nut pieces, use a vitamin with the lid on (plastic cap removed) and press ingredients into the blades with the tamper until well blended.

    Take a 5” or 6” mini springform pan and line with wax or parchment paper. Pour the mixture into the pan and level it out evenly with a spatula. Place into the freezer for at least 6 hours before removing.

    When your raw ice cream cake is ready, remove it from the freezer and let sit for about 1 minute. Carefully remove the springform pan and the parchment paper that is lining the bottom. Place onto a small serving plate and allow to sit for another minute. Before serving, generously pour the raspberry sauce over the top (recipe below). Add a few fresh raspberries and a pinch of dried coconut flakes (or shredded coconut, if you can’t find the large flakes). Serve immediately.

    FRESH RASPBERRY SAUCE

    1 cup fresh raspberries
    2 medjool dates (or 4 deglet noor)

    Blend in a high speed blender for about 30 seconds. You may need to use the tamper to scrape the sides and press mixture into the blades until it catches. Pour raspberry mixture into a fine strainer (over a small bowl) to remove the tiny seeds and to create a smooth texture. Use a spoon to scrape the mixture back and forth, helping it to get through the strainer. Place into a sealed glass container and store in the fridge for up to 5 days.

    Tip: if you have any raspberry sauce leftover, you can make a raspberry-balsamic dressing.
    Take ¼ cup of raspberry sauce, add 1-2 tablespoons of balsamic vinegar and a pinch of sea salt, mix well. Pour over any fresh salad combo. Enjoy.

    NUTRITIONAL INFORMATION
    For 1 serving (recipe makes 4)

    Calories: 285
    Carbs: 62 g
    Protein: 5 g
    Fat: 5 g
    Fiber: 8 g

    Calcium: 29 mg
    Iron: 1.76 mg
    Magnesium: 86 mg
    Potassium: 876 mg
    Selenium: 3.7 mcg
    Zinc: 8 mg

    B1: 0.1 mg
    B2: 0.16 mg
    B3: 1.65 mg
    B5: 0.86 mg
    B6: 0.82 mg
    Choline: 26 mg
    Folate: 45 mg
    Vitamin C: 18 mg
    Vitamin E: 0.28 mg
    Vitamin K: 4.1 mg

    BCAA’s
    Isoleucine: 0.13 g
    Leucine: 0.27 g
    Valine: 0.19 g

    Source: cronometer.com

  • Blackberry NICE Cream Parfait

    Blackberry NICE Cream Parfait

    Blackberry Nice Cream Parfait

    with fresh fruit sauce and sweet oat crumbs A healthy whole food dessert sweetened with the one and only unrefined sugar, fruit. This is the perfect way to satisfy any sweet craving without using refined fats, sugars, or flours. If you made yourself a batch of sweet oat crumbs (from recipe for almond-blueberry smoothie bowl), this healthy treat takes no time at all to prepare. 4 bananas, peeled, chopped, frozen 1/4 cup blackberry sauce 1/3 cup sweet oat crumbs Place frozen banana into food processor and blend until smooth, about 1 minute. Scrape down sides of container after a few seconds to make sure all banana is blended. Note: Do not over-blend or nice cream will begin to melt. Place 2 tbs oat crumbs into parfait glass, add half nice cream and 2 tbs berry sauce on top. Repeat same layers and top with fresh blackberries and sweet oat crumbs.

    Fresh Berry Sauce

    1.5 cup blackberries Place berries into high-speed blender and blend until smooth. Strain seeds through a strainer into bowl to create a silky smooth texture. Store leftovers in a sealed glass container in the refrigerator for up to 5 days.

    Sweet Oat Crumbs

    1.5 cups quick oats 1 cup dates (about 16 medjool dates) 1/4 cup walnuts 2 tbs dried coconut Place ingredients into a food processor and blend until mixture forms a crumb-like (about 3-4 minutes). Store in sealed glass container in the refrigerator for up to 1 month. Use as a topping on fresh fruit bowls, banana ice cream, smoothie bowls, or salads.

    Nutritional Information

    Calories: 773 Carbs: 189 g Protein: 11.4 g Fat: 5.2 g Omega 3: 0.4 g Fiber: 27 g Calcium: 124 mg Iron: 3.7 mg Magnesium: 226 mg Potassium: 2508 mg Selenium: 11.4 mcg Zinc: 2.6 mg B1: 0.31 mg B2: 0.46 mg B3: 5.5 mg B5: 2.8 mg B6: 2 mg Folate: 149 mcg Vitamin C: 71 mg Vitamin E: 2.6 mg Vitamin: K 3.3 mcg BCAA’s Isoleucine: 0.28 g Leucine: 0.6 g Valine: 0.44 g

  • Sweet Potato Caramel Custard

    Sweet Potato Caramel Custard

    INGREDIENTS

    Sweet Potato Caramel Custard

    3 medium sweet potatoes, peeled, chopped, and steamed
    15 dates, pitted
    Pinch of sea salt

    DIRECTIONS

    Place steamed sweet potatoes into a high-speed blender with dates and sea salt. Turn blender on low speed and use the push damper to press the ingredients down into the blades (this helps to keep mixture moving). Remove lid and scrape any bits of mixture that is stuck in the side of blender. Replace lid and blend for about 30 seconds or until mixture is smooth. Scrape custard into a glass bowl, cover, and place in refrigerator for at least 2 hours to firm up. Makes about 3 servings.

    Prepare the walnut-coconut crumble topping.

    INGREDIENTS PART II

    Walnut-Coconut Crumbles

    1/4 cup walnuts
    1 tbs dried coconut
    6 dates, finely diced

    DIRECTIONS:
    Using the back of a spatula, press the walnuts into a cutting board until all large pieces are crushed. Place into a glass container and add the dried coconut and diced dates, mix well to combine. Set aside until ready to use.
    Makes about (3) servings.

    INGREDIENTS PART III

    Almond-Date Cream

    2 cups water
    1 cup almonds
    12 dates, pitted

    DIRECTIONS:
    Blend water with almonds in a high-speed blender until smooth. Strain through a nut mylk bag into a bowl. Pour mylk back into blender and add dates. Blend until smooth and strain through nut mylk bag once again to create a silky smooth texture. Makes about (8) 1/3 cup servings. Store in a sealed glass container in fridge until ready to use. Stays fresh for up to 5 days.

    When ready to serve the sweet potato caramel custard, take a small serving bowl and place 1/3 cup almond cream into the bottom of the bowl. Take a small ice cream scooper and place 3 scoops of custard on top of the almond cream. Garnish with about 2 tbs of the walnut-coconut crumble. Serve.

    Nutritional Information

    Calories: 541
    Carbs: 105 g
    Protein: 10 g
    Fat: 13 g
    Fiber: 15 g

    Calcium: 151 mg
    Iron: 3.6 mg
    Magnesium: 131 mg
    Selenium: 1.45 mcg
    Zinc: 1.45 mg

    B1: 0.25 mg
    B2: 0.36 mg
    B3: 3 mg
    B5: 2.2 mg
    B6: 0.66 mg
    Folate: 42 mcg

     

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