Mango Dessert Cups

What’s Summer in Oz without mangoes?! A perfect fruit which purees up a treat for my mango dessert cups! Making desserts in a cup shape is great because they are great portion sizes for each person and the silicone moulds just peel away when the mix inside is frozen! Decided to pair up this delightful mango puree with some Greek Yoghurt because I love the creamy texture it provides for the base. This recipe contains just 5 ingredients!

Mango Dessert Cups (yields 6)

What you’re going to need

1/2 mango, roughly chopped

1/2 cup Greek Yoghurt (I use Jalna because it’s the one that reminds me the most of Greece)

1 tablespoon maple syrup

1 tablespoon coconut oil

2 tablespoons water

Method

  1. Prepare silicone moulds on a tray that will fit into your freezer.
  2. In a pulse blender, blend mango, water and maple syrup until smooth. Set aside.
  3. In a small bowl, mix the yoghurt and coconut oil until well combined
  4. Pour an even amount of yoghurt into each mould. Continue until all is used. Place in the freezer for about 10 minutes so that it has hardened a bit but not completely solid
  5. Pour even amounts of mango puree into each mould. Freeze for 1-2 hours or until completely set.

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Strawberry Summer Cups

I love admiring all the amazing raw desserts I find online and in health food cafes! However, they are mostly based with cashews which I unfortunately can no longer eat due to my IBS. So, I’ve had to change things up a bit in order to still be able to indulge in these desserts and not miss out! I’ve decided to take a break with chocolate (well…for today at least) and use almond, coconut and strawberry flavours instead! These delights consist of an almond crumb layer, a textured coconutty layer and a strawberry compote on top! These desserts are dairy free, gluten free and refined sugar free! Added bonus, these only require 6 ingredients!

Aside: If strawberries are out of season or too expensive, you could also try pineapple or blueberries for the top layer! As for the coconut, just use whichever you would normally supply at home (desiccated, shreds or chips) as the cups don’t require any particular kind and all types will blend up a treat anyway. One last thing too, if you have a nut allergy, you can omit the nut layer completely and still enjoy the coconut and fruity layers.

Strawberry Summer Cups (yields 4 – my silicone moulds are pretty small so if you are catering for the masses, you may have to double or triple the quantities listed below)

What you’re going to need

Almond Base

1/4 cup almonds

1 tablespoon maple syrup

Coconut Centre

1/3 cup coconut shreds (or whatever type you have on hand)

3 tablespoons coconut cream

1 tablespoon coconut oil

Strawberry Top

6 strawberries, roughly chopped

1 teaspoon maple syrup

Method

  1. Prepare your silicone moulds on a tray that will fit in the freezer
  2. Pulse blend the almonds until a coarse meal is created. Add the maple syrup and pulse again until a crumb is formed
  3. Press down the crumb in the cups with the back of a spoon until evenly distributed. Pop in the freezer whilst preparing the next layer.
  4. For the coconut layer, pulse blend the the coconut shreds, cream and oil until a textured paste is formed. Evenly spread inside the cups on top of the almond layer and place back in the freezer again in preparation for layer 3
  5. For the strawberries, in a small saucepan on a very low heat, heat your strawberries and maple syrup until they form a chunky compote. (I chose this method as opposed to blending because I wanted to retain the strawberry texture)
  6. Once the compote has come together, grab your cups from the freezer and add an even layer of strawberries to each one. Place in the freezer until the strawberry layer has set (2-3 hours)
  7. Store in the freezer until you’re ready to eat them!12201023_10153219612604849_1765981682_n

PB Choc Smoothie

The weather’s warming up and all of the amazing summer fruit is finally in season and alongside the purchase of a new blender, smoothie production is in full swing at the moment! Smoothies are a great way of sneaking in extra fruit and vegetables into your day if you are not a big eater of them in a snack form.

So generally speaking, most people would rather sleep in than get up super early and prepare a full on breakfast. However, to escape the boring and repetitive cereal and toast regime, smoothies provide a quick, easy and healthy breakfast. They are great both at home and on the go. As for your ingredients and what to put in, that is completely up to you! Some good staple ingredients to keep on hand are: your liquid of choice (I use either soy milk/rice milk/coconut water), frozen bananas that have been sliced before freezing so they’re ready to go and plenty of fresh in season fruits and vegetables (as these will always be cheaper than out of season produce).

If you want to jazz it up a bit, you can invest in a bag of chia seeds. If you use them as frequently as I do, I would recommend going onto eBay and purchasing a bulk bag – knocks some much needed dollars off the price and some offer free shipping too! Another good investment is raw cacao powder. The most pure form and zero added sugar. I also found this in bulk on eBay and it was a great price and much cheaper than buying the $9 100 gram packets that I have seen around… One last smoothie add in that I love is cinnamon! I don’t have this in bulk but we always have some handy at home. Just a few shakes into your mix and it just adds a wonderful flavour!

So now onto today’s smoothie creation. Simple yet delicious flavour combination of peanut butter and chocolate. You cannot go wrong and this combo will work in a cake, biscuit and of course smoothie just to name a few. So if you want to try this out for yourself, here is what you need to do!

PB Choc Smoothie

What you’re going to need

1 cup liquid (water, milk, non dairy milk)

1 frozen banana

1 tablespoon peanut butter

1 tablespoon cacao powder

1/4 avocado

1/4 teaspoon cinnamon

dark chocolate, for decoration (optional)

Method

  1. Using a sturdy blender that will blend frozen fruit, load in your ingredients. (My blender works best if you put the ingredients in the order of softest to hardest. So for this I put milk, the powders, peanut butter, avocado then the banana)
  2. Blend until smooth, with no lumps and nothing stuck on the sides of the jug.
  3. Serve immediately or store in a mason jar with lid for portable consumption!

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Check out my Instagram for more smoothie creations! 


Note: You can prepare smoothies the night before to get that extra 5 minutes of sleep. However, the longer they are left in their smoothie state, the more nutritional value that is lost from the fruit and also the taste will change.