It’s really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat (worth two Earthfood servings ♥♥) to enjoy on a hot summer’s day.
Just a note worth mentioning: If you look at the Nutrition Facts at the bottom of the page, you’ll notice that each serving has 22 grams of sugar. Although this comes from natural fruit sugar, you’ll still want to watch that you don’t overindulge because your blood sugar will rise. The addition of unsweetened canned coconut milk in this recipe, which is very rich in healthy fat, will buffer the effects of the sugar a bit.
I like Native Forest Simple Organic Unsweetened Coconut Milk because it contains no additives and just one ingredient: organic coconut milk.
It’s best to treat your Fruity Tropical Whip as a dessert after a meal and don’t eat it right before bed! Oh…and savor every last bite. 🙂
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Fruity Tropical Whip
It's really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat to enjoy on a hot summer's day. 2 Earthfoods per serving: ♥♥
Ingredients
- 1 1/2 cups frozen pineapple
- 1 1/2 cups frozen mango
- 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
- 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
Ingredients
- 1 1/2 cups frozen pineapple
- 1 1/2 cups frozen mango
- 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
- 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
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Instructions
Place all ingredients in a food processor or high powered blender and blend until smooth. If using a food processor, you may have to break the recipe into two batches to allow for even blending.
Recipe Notes
Nutrition Facts per serving: Calories: 225; Total Fat: 11 g; Saturated Fat: 9 g; Sodium: 20 mg; Potassium: 365 mg; Total Carbohydrate: 33 g; Dietary fiber: 3 g; Net Carbohydrates: 30 grams; Sugar: 22 g (no added sugar); Protein: 2 g
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Looking for a sweet and clean treat you can feel good about eating? No, I’m not talking about strawberries and blueberries…although you can feel good about eating those too!
Meet Peanut Butter Caramel Coconut Bars!
I found this recipe while surfing Pinterest and just knew I had to give it a try. Kudos to London Brazil (by the way…how cool is that name?!) from www.evolvingtable.com, for her Healthy No Bake Magic Bars– which I renamed Peanut Butter Caramel Coconut Bars because it just makes my mouth water to say it! These bars are gluten, dairy, and grain-free and loaded with coconut goodness. The “caramel” glaze is made by combining dates, coconut oil, pure maple syrup, water, and sea salt in a food processor.
Please note: Because these bars have added sugar (in the form of pure maple syrup) and contain natural sugar from dates, they should be treated more like a dessert, not a meal or “nutrition bar”. By the way, if you’re looking to slow the absorption of sugar in your bloodstream, it’s best to eat sweet treats like this after a meal versus an empty stomach and do so at least two to three hours before bed.
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No-Bake Peanut Butter Caramel Coconut Bars
Enjoy one of these bars after dinner with a cup of hot tea and you will be in heaven. They have just enough sweet without going overboard. 1 Earthfood per serving: ♥
Ingredients
Peanut Butter Crust:
- 1 1/2 cup almond flour
- 1/2 cup fresh ground peanut butter
- 2 tbsp. unrefined coconut oil, melted
- 1/3 cup pure maple syrup
- 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
- 1 tbsp. unrefined coconut oil, melted
- 3/4 cup pitted dates, coarsely chopped
- 1/4 cup water
- 1 tbsp. pure maple syrup
- 1 pinch Sea salt
- 3 tbsp. cacao nibs Navitas brand
- 3 tbsp. shredded coconut, unsweetened
Ingredients
Peanut Butter Crust:
- 1 1/2 cup almond flour
- 1/2 cup fresh ground peanut butter
- 2 tbsp. unrefined coconut oil, melted
- 1/3 cup pure maple syrup
- 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
- 1 tbsp. unrefined coconut oil, melted
- 3/4 cup pitted dates, coarsely chopped
- 1/4 cup water
- 1 tbsp. pure maple syrup
- 1 pinch Sea salt
- 3 tbsp. cacao nibs Navitas brand
- 3 tbsp. shredded coconut, unsweetened
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Instructions
For the Peanut Butter Crust:
In the bowl of a food processor, combine all of the peanut butter crust ingredients. Process for 2-3 minutes, or until mixture begins to hold together and form a ball.
Press peanut butter crust into a parchment paper-lined 9 x 5 inch loaf pan. Refrigerate while preparing the caramel glaze.
For the Caramel Glaze:
Place oil, dates, water, syrup and salt into the bowl of a food processor. Process for 2 minutes, stopping every 20-30 seconds to scrape the sides. You want the dates to be completely smooth and the glaze to have a caramel consistency.
Spread the glaze over the peanut butter bars and sprinkle with cacao nibs and shredded coconut.
Refrigerate bars for at least 1 hour before serving. Store in refrigerator or freezer.
Recipe Notes
Nutrition Facts per serving: Calories: 215; Total Fat: 16 grams; Saturated Fat: 7 grams; Sodium: 40 mg; Potassium: 70 mg; Total Carbohydrate: 17 grams; Dietary Fiber: 4 grams; Net Carbohydrates: 13 grams; Sugar: 11 grams (5 grams of added sugar); Protein: 5 grams
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The beauty of this recipe? It can be eaten as a sweet treat or wholesome breakfast! And guess what? It’s dairy-free. The sneaky ingredient is avocado- which lends a beautiful creamy texture…just like traditional pudding!
With five Earthfoods per serving, it offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder.
It’s naturally sweetened with a mere 1/4 cup of pure maple syrup and ripe banana. You can omit the chia seeds If you don’t care for the texture…but just remember, you’ll be missing out on the omega-3 fatty acids!
Want it a little sweeter? Add another tablespoon of pure maple syrup or raw honey. Don’t like banana? Leave it out!
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Chocolate Peanut Butter "Pudding"
This deliciously decadent Chocolate Peanut Butter "Pudding" is the perfect sweet treat OR nutritionally-balanced breakfast. The secret ingredient is avocado, which gives the pudding its thick and creamy texture.
It offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder. 5 Earthfoods per serving: ♥♥♥♥♥
Ingredients
- 2 small avocados, ripe, peeled and seeded
- 1 large banana, ripe
- 1/2 cup raw cacao powder Navitas brand
- 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
- 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
- 1/4 cup pure maple syrup, raw honey or coconut nectar
- 2 tbsp chia seeds
- 1/4 cup + 2 tbsp. fresh ground peanut butter
- 1/4 cup + 2 tbsp. chopped peanuts
- 1/2 large banana, sliced into thin coins
Ingredients
- 2 small avocados, ripe, peeled and seeded
- 1 large banana, ripe
- 1/2 cup raw cacao powder Navitas brand
- 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
- 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
- 1/4 cup pure maple syrup, raw honey or coconut nectar
- 2 tbsp chia seeds
- 1/4 cup + 2 tbsp. fresh ground peanut butter
- 1/4 cup + 2 tbsp. chopped peanuts
- 1/2 large banana, sliced into thin coins
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Instructions
To a food processor or blender, add avocados through chia seeds and process until smooth.
Portion into dessert cups and top each with one tablespoon of peanut butter, one tablespoon of chopped peanuts and two banana coins.
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