I’m really excited about the dessert recipes in today’s post. They’re perfect for holiday celebrations, but they’re so easy to make, you’ll want to have them year-round. And with Labor Day around the corner, you’ll have the perfect reason to try them out!
Amazingly, none of these sweet treats has any added sugar. Plus, you don’t even have to bake them – they’re all raw and full of bone-rejuvenating nutrients.
Raw Food Benefits
At the Save Institute, we don’t advocate a 100% raw diet. But we certainly do acknowledge the undeniable benefits of consuming raw foods, because they contain so many important bone-building phytonutrients.
Phytonutrients are substances unique to plants. They’re chemicals the plant produces to survive, and they protect the plant against harmful bacteria, fungi, and other. Plant foods contain at least 25,000 known phytonutrients! There are probably hundreds if not thousands more yet to be discovered.
One of the best ways to get more of certain bone-building phytonutrients is from whole, raw foods. That’s why eating several raw meals a week is an excellent habit – you’ll experience the benefits of phytonutrient consumption, such as more energy, less pain and inflammation, improved digestion, and so much more.
But Eating Raw Is Boring!
It’s easy to assume that a meal or dish of raw foods is going to consist of a few crunchy vegetables and maybe some fruit. Although munching on raw veggies is great for your bones, there is so much more to raw eating than just that.
In fact, you can enjoy delicious, satisfying meals and desserts, including the following decadent treats, without ever turning on your oven. More importantly for your bone health, you can enjoy these sweets without loads of bone-destroying sugar. These recipes will satisfy your sweet tooth using only raw, fresh ingredients that are full of phytonutrients. You’ll also discover how amazingly creative and varied raw dishes can be!
1. Mini Mango Cakes
These tasty little cakes are tangy and sweet, with a crunchy crust. Perfect for cheesecake lovers!
For The Crust:
- 1/2 cup almonds
- 1/2 cup sesame seeds
- 4 Medjool dates, pitted
- 1 frozen banana
- 1 tablespoon coconut oil
- 1/2 teaspoon cinnamon
For The Filling:
- 1 cup almond butter
- 2 tablespoons coconut oil
- 2 tablespoons raw honey
- 1 large mango
- 1 teaspoon minced fresh ginger
- 1 tablespoon lemon juice
- 1 teaspoon cinnamon
- In a blender or food processor, blend or pulse the almonds and sesame seeds until they are coarsely ground.
- Place all other ingredients in the blender and blend until the mixture forms a cohesive mass.
- Line eight muffin cups with parchment paper or lightly oil them. Divide this mixture into eight equal portions, and place each portion into a muffin cup.
- Press the mixture firmly into each muffin cup, spreading it evenly across the bottom. Set aside and begin the filling.
- Place coconut oil and almond butter in a small pot, and over medium-low heat, stir the mixture until smooth and incorporated. Stir in the honey until well-blended. Set aside and allow mixture to cool.
- Prepare the mango by peeling and cutting the flesh away from the pit. Place the mango pieces into a blender and add the cinnamon, ginger, and lemon juice. Blend well, and then pour into the almond butter mixture in the pot. Stir to combine.
- Spoon the mango mixture into the muffin cups, covering the crust evenly.
- Freeze mini cakes until firm.
2. Mini Pineapple Muffins
These mini muffins combine the creamy texture of bananas with the crunch of a nutty crust.
- 1/2 cup almond meal
- 1/2 cup dried blueberries, divided
- 1 ½ to 2 ripe bananas, divided
- 3/4 cup pureed pineapple
- In a blender or food processor, blend almond meal and blueberries to make a cohesive, sticky mixture. If you’re using raw almonds instead of almond meal, place them in the blender first and pulse until coarsely ground before adding the blueberries.
- Divide this mixture evenly between six parchment paper-lined muffin cups.
- Slice the banana(s) and place one slice in each muffin cup on top of the almond meal mixture.
- Now pour the pureed pineapple evenly over each banana slice and top with remaining blueberries and banana slices.
- Place muffin tin in freezer for four hours, or until firm. Thaw for a few minutes before serving.
3. Raspberry Lemon Cake
6 to 8 servings
A refreshing, lemony treat that’s full of bone-smart antioxidants.
For the crust:
- 1/2 cup raw cashews
- 1/2 cup coconut flakes
- 2 tablespoons raw honey
- Zest from 1 lemon
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon lemon juice
For the filling:
- 1 1/2 cups soaked, raw cashews
- 2 cups plain Greek yogurt
- 1/4 cup lemon juice
- 1 tablespoon lemon zest
- 1/2 cup raw honey
- 1/2 teaspoon vanilla extract
- 1/4 cup coconut oil
- 1 egg yolk (use pasteurized eggs if you’re concerned about consuming raw egg yolk)
- Fresh raspberries for topping
- Pulse or blend all crust ingredients in a blender or food processor. Press the mixture into the bottom of a spring-form baking pan and set aside.
- In a blender, whirl all the filling ingredients except the egg yolk. When the mixture is well blended, add the yolk and mix well.
- Pour ¾ of the filling mixture over the crust in the baking pan; place the remaining ¼ of the mixture in a small bowl. Place the pan and the bowl in the freezer; remove the bowl after one to two hours, and the pan after three to four hours.
- When the mixture in the bowl is a spreadable consistency, place it in the fridge until the cake is finished freezing.
- When the cake is frozen, remove it from the pan and decorate it with the refrigerated mixture in the bowl as you would with frosting. You can use an icing bag to make pretty designs. Then top with fresh raspberries and serve.
Enjoy Guilt-Free Treats!
I love these recipes because they’re good for your bones yet taste so decadent. When I developed the Save Our Bones cookbook, Bone Appétit, I wanted to showcase how delightful and pleasurable it can be to eat your way to bone health.
Raw foods, dishes, and even raw meals are a part of that process. Nourishing your bones with the nutrients they need to rejuvenate can be a delicious adventure in taste, color, and smell. And of course, Bone Appétit includes plenty of sweet, bone-healthy desserts including some raw recipes, like Non-Dairy Chocolate Delish (page 129).
Bone Appétit also includes a bonus, Blender Magic, which is a smoothie recipe collection chock-full of healthful, raw ingredients to make scrumptious bone-rejuvenating smoothies any time.
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
So turn off your oven (a nice idea in hot weather like we’re having now in the U.S.), and enjoy delicious, raw dishes that satisfy your sweet tooth.
Till next time,