Beat the heat this summer with these refreshing tropical desserts. Each recipe has less than 250 calories per serving and is chock-full of nutrients. Colourful fruits like pineapple, papaya, bananas, and mangoes are packed with vitamins and minerals. They also offer a boost of fibre and natural sweetness to any dish. One bite (or sip) and you’ll feel like you’re on vacation — without ever leaving your kitchen.
Chilled Lime Tarts
Serves 12
Prep: 20 min Cook: 0 min
Ingredients
Crust
1 cup oats
4 dates
¼ cup almond butter
¼ tsp salt
Filling
1½ avocados
¼ cup coconut oil
1 cup cashews, soaked overnight
¼ cup honey
⅓ cup lime juice
Preparation
Add oats, dates, almond butter, and salt to a food processor. Pulse until ingredients have combined, forming a sticky “dough.” Press a small amount of the dough into the bottom of each muffin pan.
In a blender, combine avocados, coconut oil, cashews, honey, and lime juice until a smooth consistency is achieved. Spoon the mixture on top of each of the crusts in the muffin pan. Place in the freezer for 1 hour or until the tarts stiffen. Enjoy!
Nutrition Information
Serving size: 1 tart
Per serving
Calories: 220; Total fat: 15 g; Saturated fat: 5 g; Sodium: 65 mg; Cholesterol: 0 mg; Total carbs: 20 g; Fire: 4 g; Sugars: 10 g; Protein: 4 g; Potassium: 107 mg
Piña Colada Shaved Ice
Makes 4 servings
Prep: 5 min Cook: 0 min
Ingredients
3 cups chopped pineapple
½ cup full-fat coconut milk
1 lemon, juiced
Preparation
Add all ingredients to a blender and puree until the consistency is smooth. Pour into a 23 x 23 cm (about 9x9-inch) baking pan and freeze overnight. To serve, scrape the surface with an ice cream scooper (or melon baller) to create slush. Portion scoops into serving bowls. Top with fresh pineapple and enjoy!
Nutrition Information
Serving size: 1 bowl
Per serving
Calories: 110; Total fat: 5 g; Saturated fat: 4 g; Sodium: 10 mg; Cholesterol: 0 mg; Total carbs: 18 g; Fibre: 2 g; Sugars: 13 g; Protein: 1 g; Potassium: 147 mg
Creamy Banana Popsicles
Makes 10 servings
Prep: 15 min Cook: 0 min
Ingredients
3 bananas
½ avocado
1 cup low-fat milk
1 cup coconut milk
2 Tbsp honey
½ tsp ground cinnamon
Preparation
Add all ingredients to a blender and puree until the consistency is smooth. Pour the mixture into popsicle molds and freeze for 1 hour. Add popsicle sticks to the mold and freeze for another 2 to 3 hours.
Nutrition Information
Serving size: 1 popsicle
Per serving
Calories: 100; Total fat: 5 g; Saturated fat: 3.5 g; Sodium: 20 mg; Cholesterol: 0 mg; Total carbs: 14 g; Fibre: 2 g; Sugars: 10 g; Protein: 2 g; Potassium: 166 mg
Tropical Punch Smoothie
Makes 2 servings
Prep: 5 min Cook: 0 min
Ingredients
1 cup Greek yogurt
¾ cup low-fat milk
1 cup frozen papaya
1½ frozen bananas
1 cup frozen pineapple
Preparation
Add yogurt and milk to a blender and puree until the consistency is smooth. Slowly add frozen fruit to blender, continuing to blend until all fruit has been added and a thick consistency is achieved. Add more milk, ¼ cup at a time, if more liquid is needed. Pour mixture into two glasses and add a straw. Enjoy!
Nutrition Information
Serving size: 1 smoothie
Per serving
Calories: 280; Total fat: 2 g; Saturated fat: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Total carbs: 52 g; Fibre: 5 g; Sugars: 36 g; Protein: 18 g; Potassium: 926 mg