Fruit is nature’s candy: sweet, appealing, colorful and delicious. Most fruits are superfoods, packed with vitamins, minerals, antioxidants and fibre. A bowl of fresh fruit salad is a visual delight, and there’s nothing easier than grabbing an apple or a banana for a quick on-the-go snack.
Sometimes, though, you might find yourself craving something special for dessert, something that goes beyond a simple slice of watermelon. The good news is that you can make a sweet and satisfying fruit-based dessert that you’ll be proud to serve to guests or family – without added fat or sugar.
Try one of these four simple fruit-based desserts for a treat that is sure to please.
Fruit-Based Desserts: Mango Pops
Peel and chop a few very ripe mangoes. Use a food processor to puree the mangoes, adding just enough orange juice to keep the fruit moving. When the mangoes are pureed, pour the liquid into ice pop molds and freeze. Mangoes have a sherbet-like consistency when they’re frozen, which makes them a joy to eat on a hot summer day. Try adding berries, banana or melon to change the flavour.
Why eat mangoes? Mangoes are high in vitamins C, A and B6, as well as being a source of beta-carotene and potassium.
Fruit-Based Desserts: Banana Ice Cream
Peel and freeze a very ripe banana. When your banana is fully frozen, toss it in the food processor. At first, the banana will whip around the food processor in big chunks, but the pieces will get smaller and smaller. The real magic happens around five minutes later, when the frozen banana takes on the consistency of soft-serve ice cream. This frozen treat is creamy, sweet and absolutely delicious. Try adding cocoa powder if you’re craving a cold chocolaty treat.
Why eat bananas? Bananas are a good source of vitamins C and B6, as well as providing many other vitamins and minerals. They’re high in potassium, which can help prevent muscle cramping.
Fruit-Based Desserts: Date Squares
For these sweet and delicious treats, you need a cup of your favourite nuts – almonds, walnuts or pecans are a good choice – and a cup of pitted dates. Run the nuts through the food processor until they break into very small pieces. Add the dates, about a quarter-cup at a time, and keep running the food processor on pulse until you end up with a big ball of mixed dates and nuts. Place the “dough” between two pieces of parchment paper. Using a rolling pin, spread and flatten out your date and nut concoction, and then cut it into squares. These date squares are naturally sweet and a great snack for a quick burst of energy.
Why eat dates? Dates are rich in vitamins and minerals, particularly iron and potassium. They’re even a source of calcium!
Fruit-Based Desserts: Baked Apples
Remove apple cores from the top, leaving the bottom intact. Fill the hole in each apple with a tablespoon of raisins, a tablespoon of walnuts and a sprinkle of cinnamon. Place the apples in a shallow baking dish and bake at 350 degrees F for 20-30 minutes, until the apples are soft and tender. Baked apples are delicious with a scoop of banana ice cream! Try baking other tree fruit, like pears or peaches, for a warm, satisfying dessert.
Why eat apples? Apples are a source of phenols, which are linked to improving cholesterol levels. They’re also rich in vitamin C and cancer-fighting flavonoids.
Next time you’re craving a sweet, decadent dessert, look to fruit. There are plenty of ways to use fruit as a base for satisfying desserts that provide all of the benefits of fruit without the added fat and sugar of baked goods. Your taste buds – and your waistline – will thank you!
