Very Berry Balsamic
Cherry Frozen Fruit Pop
Winter Squash and Yam Pudding
Apples and Almond Butter
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This is a simple yet elegant dessert. The balsamic vinegar brings out the flavor of the fruit.
Serves 4
Equipment
Small glasses cup
Large glass mixing bowl
spoon for stirring or clean hands
Ingredients
2 cup strawberries
1 cup blueberries
1 cup raspberries
1 tablespoon of honey, maple syrup or cane sugar
1/2 teaspoon balsamic vinegar
INSTRUCTIONS
Wash and towel dry your berries. Remove the stems from the strawberries and cut them into lengthwise quarters. The other berries remain whole.
Mix the honey and vinegar together in a small glass cup. Place all ingredients into the berries into the large bowl, then drizzle berries with the honey and vinegar mixture. Gently hand mix until all fruit is covered with the liquid mixture. Serve in chilled glasses - 1 cup per person
Calories 71 | Grams: fat .5gm | carb 18gm | protein 1gm | fiber 5gm | sodium 4mg.
VARIATIONS/SUGGESTIONS
● Shave the calories to 58 and the carbs to 14 by substituting a few drops of Stevia liquid and 2 teaspoons of water instead of honey or sugar. Stevia can be found in natural food stores or vitamin stores.
Excellent choice for a cooling summer treat.
Serves 6
Equipment
Blender
Fruit pop tray
Ingredients
3 cup Frozen pitted cherries
2 Tbsp lemon juice
3 Tbsp 100% Maple Syrup
INSTRUCTIONS
Place all ingredients in a blender. Blend until smooth then pour into your fruit pop tray. Place in freezer until frozen through. I'd give at least 5 hours.
Calories 63 | Grams: fat 2gm | carb 94gm | protein 4gm | fiber 8gm | sodium 0mg.
VARIATIONS/SUGGESTIONS
● Try this recipe with other berries such as blueberry, strawberry etcetera.
● Shave the calories to 37 and the carbs to 53 by substituting a few drops of Stevia liquid and 2 teaspoons of water instead of maple syrup. Stevia can be found in natural food stores or vitamin stores.
EQUIPMENT
Preheated oven to 400F; Butcher knife, greased cookie sheet, blender.
INGREDIENTS
1 Medium sized acorn squash
1 medium sized garnet yam
Soymilk - plain or vanilla as needed
Powdered Spices - one pinch of cinnamon, nutmeg, and clove
INSTRUCTIONS
Wash then cut the squash in half then scoop out the sees with a spoon.
Cut the scrubbed yam in half.
Place the squash and yam halves on a greased cookie sheet into oven for 60 minutes or until tender. (test by pricking the squash with a fork)
Scoop out the squash and yam flesh.
Place in a blender, slowly add small amounts of soymilk and blend until the mixture is a pudding consistency. Add spices to you liking
Serve in bowls with raisins and chopped nuts
(Thank you MaryEllen C - NY)
VARIATIONS/TIPS
- The seeds from the squash can be cleaned and toasted. I rub off the fibrous portion in a meshed metal strainer. Lay the seeds in a flat layer on a very lightly oiled cookie sheet; toast until light brown. Remove from oven, lightly spray Bragg Liquid Aminos then sprinkle with a little garlic powder, or chili powder for a zesty taste experience.
EQUIPMENT
Butter knife
INGREDIENTS
1 Medium sized Apple (I like Golden Delicious, Fuji or Gala)
2 Tbsp Almond Butter (Woodstock Farms natural, crunchy and unsalted)
INSTRUCTIONS
With each bite of your apple, smear a bit of almond butter on.
For the more dainty members in the audience: slice your apple, then dab almond butter on each slice.
VARIATIONS/TIPS
You can substitute peanut or cashew butter. Be sure to eat the peel, that's where most of the beneficial fiber is.
Calories 261 | Grams: fat 16gm | carb
28gm | protein 5gm | fiber 8gm |
sodium 0mg.
EQUIPMENT
Equipment List
INGREDIENTS
Ingredients List
INSTRUCTIONS
Instructions
VARIATIONS/TIPS
Variations, Suggestions and Tips