Guilt-Free Treats

Chocolate Cashew Pudding topped with fresh sliced strawberries. (Photograph by Brandon Pomrenke)
In the Kitchen

February 1, 2019

Creamy Banana Sorbet

  • 2 bananas, frozen and chopped
  • 1 teaspoon lime juice
  • 2 tablespoons coconut cream (the thick part of canned coconut milk)
  • 1 tablespoon maple syrup

Place all ingredients in a high-powered blender. Blend on high until smooth and creamy. Add some of the liquid coconut milk by the teaspoon, if needed, to assist blending. Serve immediately.

Serves 2

Coconut Cream Fruit Tart

  • 8 ounces coconut cream (the thick part of canned coconut milk)
  • 4 tablespoons canned coconut milk, liquid
  • 1 teaspoon lemon juice
  • 2 tablespoons maple syrup
  • 1 frozen premade pie crust (or substitute with a gluten-free, lowfat or homemade crust)
  • 1 fresh peach, halved and sliced
  • 8 to 10 ounces frozen or fresh mixed berries
  • Fresh mint leaves, shredded, for garnish

If using frozen berries, thaw berries and drain excess water. Prebake the pie crust for about 10 minutes at 350 F, or until crust is slightly browned. Remove from oven and let cool.

Place the coconut cream and liquid coconut milk into a mixing bowl. Using a fork to whisk and mash, mix the lemon juice and syrup into the coconut cream until the mixture is smooth. Set aside.

Place peaches and berries into the crust, mixing and spreading evenly. Pour the coconut cream mixture on the fruit, evenly covering the pie and filling in the edges near the crust. Smooth as needed.

Refrigerate the tart for at least an hour or until filling is firm when sliced. Just before serving, garnish with mint leaves.

Serves 2

Dark Chocolate Energy Bites

  • ¼ cup coconut oil
  • ¼ cup raw cacao powder
  • 1/8 cup dark baking chocolate, chopped
  • ¼ cup almond milk
  • 1 teaspoon vanilla extract
  • 1 drop peppermint extract
  • 2 tablespoons almond or peanut butter Dash of sea salt
  • ½ teaspoon orange juice
  • 2 tablespoons flax seed
  • 1 to 1½ cups rolled oats, as needed for consistency
  • 2 tablespoons rice flour
  • ½ cup fine, dried coconut flakes

Heat the coconut oil in a medium saucepan until liquid, stirring in the cacao powder, chocolate and milk. Turn heat to low and add the vanilla, peppermint, nut butter, sea salt and orange juice. Stir thoroughly. Remove from heat. Add the remaining dry ingredients and mix thoroughly. Add oats until the mixture’s consistency is thick enough to form into moist bite-sized balls.

Let the mixture cool slightly. Form into small balls, about an inch in diameter. Lightly roll each bite in coconut flakes, coating evenly. Place on a wax paper-lined plate or small cookie sheet, or in a glass container for storage. Separate layers of bites with wax paper. Refrigerate for 30 to 60 minutes or until firm. Makes about 10 energy bites.

Chocolate Cashew Pudding

  • 1 cup cashews, soaked in water overnight
  • ¾ cup distilled water
  • ¼ teaspoon vanilla extract or ½ fresh
  • vanilla bean, chopped
  • 4 tablespoons raw, unrefined sugar
  • ¼ teaspoon cinnamon
  • ¼ cup raw cacao powder
  • ¼ cup semisweet chocolate chips
  • Strawberries sliced for garnish

Drain and rinse the cashews after soaking. Pour the cashews and water into a blender. Blend on high for 3 to 5 minutes or until mixture is white, creamy and smooth. Add the vanilla bean or extract and the sugar. Blend thoroughly for about another 30 seconds.

Pour mixture into a small bowl, using a spatula to remove all cashew cream from the sides of the blender. Thoroughly mix in the remaining ingredients, except for the strawberries.

Spoon the mixture into serving dishes and refrigerate for about 30 minutes. Garnish with strawberries before serving.

Serves 2

Creamy, Steamy Golden Milk

  • 3 cups almond or cashew milk
  • 1/8 teaspoon powdered ginger
  • 1/8 teaspoon powdered turmeric
  • 1/8 teaspoon cinnamon
  • Dash of cayenne pepper
  • ½ teaspoon ghee
  • ¼ teaspoon vanilla extract
  • 2 teaspoons maple syrup

Heat the milk in a small saucepan until steaming but not bubbling. Gently whisk in the remaining ingredients until thoroughly mixed. Pour the hot mixture into a blender. Lightly blend for about 10 seconds to froth and diffuse the ghee. Serve immediately while hot.

Alternative: Use equal amounts of freshly grated ginger and turmeric instead of dried for an added kick (be sure to blend to mix). Increase the amounts of spices according to flavor preference.

Serves 2

Mango Avocado Lime Pie

Crust

  • ½ cup almonds, soaked and drained
  • ½ cup cashews, soaked and drained
  • ¾ cup pitted dates
  • Dash of sea salt
  • 1 teaspoon vanilla extract

Mix all ingredients in a food processor or blender, adding water by the teaspoon as needed, to assist mixing. Form a crust by pressing the mixture evenly into a 9-inch glass pie dish.

Filling

  • 2 small, ripe avocados
  • ¼ cup coconut cream (the thick part of canned coconut milk)
  • ½ small mango, peeled, pitted and sliced
  • ½ cup honey
  • 1 teaspoon vanilla extract
  • 2 tablespoons lime juice, to taste
  • 2 tablespoons lemon juice
  • Dash of sea salt
  • Lime slices and raspberries for garnish

Blend all the filling ingredients on high until creamy and smooth. Pour into the pie crust. Refrigerate for at least two hours or until firm. Garnish with lime slices and raspberries before serving.