Make Yummy Treats with Fresh Fruits and Veggies
By Dr. Brenda Gill
Since raspberries, strawberries and zucchini are in season, I thought it would be a fresh change to give you some new ideas on using them. I made the berry cheesecake for a birthday last week and it was a hit!
Raw Berry “Cheesecake”
This cake is as rich and creamy as a cheesecake, but is dairy free. It uses raw soaked cashews and coconut oil to create the filling. You can slice it into individual servings and freeze for convenience. When you are ready to serve it, thaw out the slices for a day in the refrigerator. It is a wonderful dessert that is full of protein, so no guilt required! This recipe was adapted from “Nourishing Meals” a gluten free cookbook by Alissa Segersten and Tom Malterre
Crust:
1 cup raw hazelnuts
1 cup raw pecans
1/8 tsp of sea salt
10 medjool pitted dates
1 tbsp melted coconut oil
Filling:
1 ½ cups raw cashews, soaked in water for 3 hours or add boiled water & let soak for ½ hr
¾ cup melted coconut oil
¼ cup freshly squeezed lime juice & zest of the lime
5 tbsp maple syrup, honey or agave syrup
3 tsp vanilla extract
½ cup raspberries
½ cup strawberries
To make the crust, place the nuts and sea salt in a food processor fitted with an “s” blade. Pulse until finely ground. Add the dates and coconut oil and process until well combined.
Brush a 9” springform pan with olive oil and add the crust mixture. Press firmly and evenly to fill the bottom of the pan. Chill in the freezer while you assemble the filling.
For the filling, drain & rinse the soaked nuts. Put them in the food processor with the melted coconut oil, lime juice, lime zest, maple syrup and vanilla. Pulse until well combined while stopping to scrape the sides down. Add the berries and blend until very smooth and creamy. Pour the filling into the crust and chill in the freezer for about an hour and then transfer to the refrigerator and chill until set and firm, about 2 to 3 hours. To serve, unlatch the pan to remove the edges, slice, serve and enjoy!
For a fancier dessert, this is rich for the eyes and the palate!
Gluten Free Chocolate Zucchini Cake
For the Cake (12 to 16 servings) Pre-heat oven to 350 F.
Dry Ingredients Wet Ingredients
1 cup almond flour 1 ripe avocado
½ cup coconut flour 1 cup processed dates
½ cup tapioca flour ½ cup honey
¾ cup cacao powder 1 tsp vanilla extract
3 tsp baking soda 1 cup melted coconut oil
½ tsp salt 5 eggs
2 tsp cinnamon
Others:
3 cups grated zucchini (about 3 medium zucchini) 1 cup chopped raw nuts
To Make the Cake:
Grease two 9” round cake pans with coconut oil.
Add all dry ingredients through a sifter to remove any lumps & put in a large bowl, mixing well.
Add the avocado, dates, honey and vanilla to the bowl of the food processor and process until well combined and creamy.
While the motor is running, drizzle in the melted coconut oil until fully incorporated and then add the eggs.
Mix the wet ingredients into the dry with a rubber spatula, and add the zucchini and ¾ cup of chopped nuts and stir in.
Divide the batter between the 2 cake pans and spread evenly.
Place in 350 F. oven and bake for 30-35 minutes or until the cake is completely set and a toothpick inserted in the centre of the cake comes out clean.
Allow to cool and remove when ready to frost.
For the frosting:
1 cup cacao powder ¼ cup honey
1 cup pureed dates 2 ripe avocados
¼ tsp salt ½ tsp cinnamon
¾ c full fat coconut milk
Add all the ingredients except the coconut milk to the bowl of the food processor and process until well combined, smooth and creamy. Add the coconut milk and process until fully incorporated.
Place the frosting in the fridge for 15 minutes to firm.
For the fruit sauce:
2 cups raspberries, and 2 Tbsp honey
Put raspberries and honey in a pot and heat till bubbling. Reduce the heat and thicken. When thickened, remove from the heat and cool.
Assembly:
Remove the cakes from the pans. Spread the raspberry sauce over one layer on a plate. Mound frosting in the centre of the raspberry sauce and spread evenly all the way to the edge.
Place the second layer of cake on top and spread the rest of the frosting on top and around the sides.
Sprinkle the remaining chopped nuts over the entire surface of the cake & place in the fridge until ready to serve.
Cut thin slices with a hot knife and serve.
I find the hardest food to find when travelling is snack or sport food that tastes good and is nutritious, so I make these for cycling/camping trips. Give them a try!
Raw Energy Balls (2 dozen balls)
1 cup raw almonds 1 cup medjool dates-pitted
¼ cup currants 2 tsp cinnamon
1 tsp cardamom ¼ cup almond butter
¼ cup sunflower seeds
Grind almonds in food processor & add dates, currants, sunflower seeds and spices and chop finely. Add the almond butter & process again. Form into balls and roll in shredded coconut.
These freeze well too. They are balanced with protein and slow sustaining oil, so they satisfy that sweet craving, but keep the blood sugar stable.
Sunflower Seed Bars (2 dozen squares)
1 cup raw cashew/almond butter
1 cup honey
1 cup chopped pecans
1 cup unsweetened coconut
1 cup raw sunflower seeds
1 cup currants or dried blueberries
Heat oven to 350 F.
Warm the cashew/almond butter and honey in a saucepan until they are melted and smooth. In a bowl, mix together the pecans, coconut, sunflower seeds and currants or blueberries.
Add the melted mixture to the dry ingredients and mix until well-combined. Pour into a 9 x 12” square pan and press flat.
Bake for 20- 30 minutes. Remove from oven and cool. Cut into squares and store in an airtight container.
For those who would like to see other recipes, go to our web-site at: getbetterhealthonline.com
Enjoy!
