Sugar-Free Spiced Crockpot Applesauce

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

As I was thinking about what to write for this particular post it occurred to me that apples, for as much as we might take them for granted, are a very important part of our diet!  From the very beginning we feed applesauce to our children as they progress toward eating solids foods, we give them apple juice in their sippy cups, and once they have teeth, we feed them sliced apples.  As we get older we start to enjoy other delicious foods made with apples…pies, cakes, muffins, crisps, cobblers, breads, tarts, popovers, turnovers, cereals, butter, cider, vinegar, and of course – applesauce!  We also can’t forget about the savory dishes that pair apples with things like pork chops or pork loin, stuffing, and salads.

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

As for cultural influences of the apple…how about the first one we all learn…”A is for Apple”!  Or, “An apple a day keeps the doctor away”.  We all relate to “As American as Apple Pie”.  Remember The Osmonds singing “One Bad Apple”?  How about the depiction from the Bible of Eve eating from the Tree Of The Knowledge of Good And Evil?  In those pictures she’s always pictured eating an apple!  And I can’t leave out Apple computers, iPads, iPods, and iPhones!  I’d be lost without my iPhone and my iPad Pro!

Anyway, my point is that apples are such an integral part of our lives that we sometimes don’t appreciate them for the nutritional powerhouses that they are!  They’re high in fiber and vitamin C, low in calories, contain only a trace of sodium, and have no fat or cholesterol.  

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Interesting Apple Facts:

  • They come in all shades of red, yellow, and green.
  • There are over 2500 varieties grown in the United States, with apples grown in all 50 states.
  • The world’s top apple producers are China, the United States,Turkey, Poland, and Italy.
  • In 2005 the average U.S. Consumer ate an estimated 16.9 pounds of fresh market apples.
  • A peck of apples weighs 10.5 lbs.
  • It takes 36 apples to create one gallon of cider.
  • The apple is the state fruit of Illinois, Minnesota, New York, Vermont,Washington, and West Virginia.
  • Apples are a member of the rose family.  
  • Apples have 5 seed pockets, or carpels. Each pocket contains seeds with the health and vigor of the plant determining the number of seeds per carpel.

Interesting….right?  I love learning new things about the foods that I eat and feed my family.  I find it especially interesting when I learn cool new things about a food like apples that I, for one, tend to take for granted sometimes!  Having said that – this recipe for Sugar-Free Spiced Crockpot Applesauce is so good!  Fall is probably my favorite time of year, and if you’ve read some of my recent posts you’ve learned I’m not a huge pumpkin fan…don’t judge…I just prefer other flavors more!  So to me fall is epitomized by butternut squash and apples!  I love visiting apple orchards, I love eating apples out of hand, and I love, lovE, loVE, lOVE, LOVE, cooking with apples! There’s something extremely comforting about the scent of warm spices mingling with the scent of the apples themselves.  Sweet, warm, spicy…the feeling it conjures for me is cozy…and who among us couldn’t do with a little more coziness in our lives?!? 

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

I’ve been making this Sugar-Free Spiced Crockpot Applesauce for as long as I can remember.  When my kids were young I used a little less spice, because they preferred it plainer – and certainly adjust the spices to your own personal preference!  Now that I’m cooking for just my husband and I, I prefer to add cinnamon, cloves, and nutmeg to our applesauce!  It makes the house smell absolutely heavenly.  And I would certainly rather have my home scented naturally by the foods I prepare than by a candle any day!  But I haven’t outgrown all my childish ways…my favorite way to eat this applesauce is with a piece of toast slathered in nut butter…preferably homemade cashew butter!

Sugar Free Spiced Crockpot Applesauce | cookestbehealthy.com

And thanks to the modern marvel that is the crockpot, this applesauce could not be easier!  I wash the apples, cut them up, toss them in the crockpot with the spices and a little water, turn it to high for a couple hours….and voila…applesauce!  Well – cooked apples anyway!  You’ll have to mash the apples a little to actually make the sauce.  How much you smoosh is up to you!  We like ours a little chunky, so I just use the back of a spoon to mash the cooked apples.  A potato masher works wonderfully as well, and if you want perfectly smooth applesauce, I’d opt for using an immersion blender.

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Stay tuned…coming up in a few weeks I’ll have another recipe that incorporates some of this applesauce…any reason to make another crockpot full works for me!

Sugar-Free Spiced Crockpot Applesauce
Serves 12
Incredibly easy and unbelievably delicious homemade applesauce that far surpasses anything you could buy at the store!
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Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
72 calories
19 g
0 g
0 g
0 g
0 g
145 g
2 g
14 g
0 g
0 g
Nutrition Facts
Serving Size
145g
Servings
12
Amount Per Serving
Calories 72
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
14%
Sugars 14g
Protein 0g
Vitamin A
1%
Vitamin C
16%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 to 8 large Gala apples (or any naturally sweet apple good for cooking)
  2. Juice of 1 lemon
  3. 1 tsp vanilla
  4. 2 tsp ground cinnamon
  5. 1/2 tsp ground nutmeg
  6. 1/4 tsp ground cloves
  7. 1/3 cup water
Instructions
  1. Core and slice apples, then place in crockpot.
  2. Add lemon juice, spices, and water.
  3. Stir well to evenly coat apples.
  4. Cover and cook on high for 2-3 hours, stirring halfway through, until apples are soft.
  5. Mash cooked apples with spoon or potato masher until desired consistency is reached.
Notes
  1. Store in refrigerator for up to 10 days.
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calories
72
fat
0g
protein
0g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

3>1 Cashew Cream Fruit Dips

3>1 Fruit Dips | cookeatbehealthy.com

I really struggle when it comes to naming my posts sometimes….I tend to be a little lot wordy so I often end up with titles that are waaaaaay too long.  And sometimes  it’s just too complicated.  Like today for example : Lemon Poppyseed, Key Lime Coconut, and Chocolate Almond Cashew Cream Fruit Dip.  That’s a ridiculously long title!  So then I’m forced to try and be clever…there’s a challenge that I’m not always up to meeting!  So finally on days like today I just distill it down to the simplest terms…because three really is greater than one when you’re talking delicious, creamy, ahhhh-mazing fruit dips made from cashew cream!

3>1 Cashew Cream Fruit Dips | cookeatbehealthy.com

I happen to really like fruit of almost all kinds (not a huge melon fan for some reason), and mostly I enjoy it just as Mother Nature intended….fresh and juicy and unadulterated!  I put it on cereal, I mix it into plain yogurt, I eat it out of hand, I occasionally bake with it, and I eat fruit most every morning in my breakfast smoothie.  But other than baking with it – it’s all pretty much just straight up fruit.  

Fresh Fruit Platter | cookeatbehealthy.com

Every once in a while though, I want something a little more special.  I’m talking for birthday and graduation parties, bridal and baby showers, family reunions and holidays, and Mondays…yeah…for sure Mondays call for something special! πŸ˜‰  So for those times, I’m happy to share with you three different variations of fruit dip made from the very same basic cashew cream base…which consists of raw cashews and honey!

Lemon Poppyseed Cashew Cream Fruit Dip | cookeatbehealthy.com

The Lemon Poppyseed Fruit dip also contains freshly squeezed lemon juice, lemon zest, and poppyseeds.

Lemon Poppyseed Cashew Cream Fruit Dip| cookeatbehealthy.com

Lemon Poppyseed Cashew Cream Fruit Dip | cookeatbehealthy.com

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

The Key Lime Coconut Fruit Dip takes the juice of 26 itty bitty cute-as-can-be key limes, the zest of about 8 or 10 of the little cuties, and coconut.

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

Ranking right up there with baby’s feet and kittens on the cuteness scale is this adorable little key lime slice! πŸ’š

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

And oddly enough, the Chocolate Almond Fruit Dip takes organic cacao, chopped almonds, and a splash of almond extract!

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

I’m not even kidding when I say this chocolate almond dip tastes exactly like brownie batter!  It’s really sinfully delicious and would also make a pretty fantastic frosting if you’re looking for a healthier sugar free option! πŸ‘

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

3>1 Cashew Cream Fruit Dip | cookeatbehealthy.com

Looks good…right?  Lucky for all of us, it couldn’t be easier to make!  Just like with all our previous Cashew Cream recipes it begins by soaking the raw cashews for at least 2 or 3 hours, or as much as overnight.  Then drain the water, put the cashews and honey in a blender pitcher, add the remaining ingredients for whichever flavor of fruit dip you’re making, and whizz it up!  You will most likely need to add a little to water to the mixture to get it smooth and creamy enough to dip into.  I added water just a tablespoon at a time until I reached my desired consistency.  The exact amount varied for each flavor.  By patiently adding the water a spoonful at a time you’ll get the perfect results every time.  Also keep in mind that the dips will set up in the refrigerator a little bit, so you’ll want to set them out for about 30 minutes before serving!

3>1 Cashew Cream Fruit Dip
Serves 12
Lemon Poppyseed, Key Lime Coconut, and Chocolate Almond Cashew Cream Fruit Dips...3 variations of 1 basic sugar-free and dairy-free recipe!
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Total Time
15 min
Total Time
15 min
169 calories
27 g
0 g
9 g
4 g
2 g
208 g
7 g
8 g
0 g
6 g
Nutrition Facts
Serving Size
208g
Servings
12
Amount Per Serving
Calories 169
Calories from Fat 76
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 7mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
23%
Sugars 8g
Protein 4g
Vitamin A
2%
Vitamin C
86%
Calcium
8%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For all 3 Fruit Dips
  1. 1 cup raw cashews, soaked in water at least 2-3 hours, then drained
  2. 3 tbsp raw honey
  3. Water as needed
For the Lemon Poppyseed
  1. 2 lemons, zested and juiced
  2. 2 tsp poppyseeds
For the Key Lime Coconut
  1. 26-28 key limes, juiced
  2. 1 tsp key lime zest
  3. 1/4 cup unsweetened coconut
For the Chocolate Almond
  1. 1/3 cup organic cacao
  2. 1/2 tsp almond extract
  3. 1/3 cup finely chopped almonds
Instructions
  1. For each dip, mix the drained cashews and honey in a blender for 30-40 seconds until the nuts and honey are starting to blend together.
  2. Add remaining ingredients for desired flavor of fruit dip, and continue blending until all ingredients are well combined and the dip is smooth and creamy, adding water 1 tbsp at a time until desired consistency is reached, remembering that the dip will stiffen in the refrigerator.
  3. Adjust for flavor, adding more honey, juice, or almond extract as desired.
  4. Place in covered dish and refrigerate until 30 minutes prior to serving.
  5. Stir well and serve with fresh fruit, graham crackers, or cookies.
Notes
  1. This dip lasts for up to 10 days in the refrigerator.
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calories
169
fat
9g
protein
4g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So next time you’re hosting a party or asked to bring something to a get-together consider making one or two, or maybe even all three of these delicious and healthful Fruit Dips!  Or if Monday is getting you down…go ahead and make some for yourself….you deserve it!  

 

Apple Crisp with Maple Cinnamon Cashew Cream

Apple Crisp Maple Cinnamon Cashew Cream | cookeatbehealthy.com

To me, nothing says autumn like a trip to the apple orchard!  When my son was a toddler and I was a single mom working at a tiny little hospital in northeast Iowa, we used to make a road trip to Gays Mills, Wisconsin at least twice every fall to get apples and fresh cider.  We loved walking through the different orchards’ stores and sampling the goodies they always had available to try.  We might have definitely always got a fresh, piping hot, apple cider donut coated with cinnamon sugar!  Those donuts alone were worth the 90 minute drive each way!  Of course, I always bought more apples than the two of us could possibly eat, but thankfully, I’ve always enjoyed spending time in my kitchen, so I made many desserts and other treats featuring apples.  And thankfully, health care workers are known for their love of homemade baked goods, so I could take my creations to work where I could be certain they’d be enjoyed and nothing would go to waste…or to waist…if I had kept all those baked goods at home!  πŸ˜‰ 

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Of all the different apple recipes, one of my all time favorites is apple crisp.  I remember my mom teaching me me how to make one when I was about 10 years old.  I used to experiment with different combinations of topping ingredients and spices, and by gosh, my dad ate them all!  Whether he really liked them is a different thing, but he ate them, and at least pretended to like them all!  I’ve chosen to make an apple crisp today, not only because it’s always been a favorite of mine, but also because it’s a recipe that lends itself quite easily to be adapted to meet my CEBH lifestyle!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Sometimes the old stand-by recipes are the best for a reason!  They’ve stood the test of time, being passed down from generation to generation.  But there’s nothing that says we can’t take those traditional old recipes and stand them on their ear!  And that’s kind of what I’ve done with this apple crisp!  It’s got all the traditional flavors and most the original ingredients in the crisp itself.  And then, I’ve topped it with a traditionally flavored sauce made from a very non-traditional ingredient!  It’s an apple crisp for the ages – with a new age twist!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

As for ingredients – I chose to use Granny Smith apples – they are slightly tart and perfect for baking.  In addition to the apples, I used a few oats, cinnamon, a pinch of salt, maple syrup for sweetness, and a handful of craisins for another little bit of sweetness and burst of flavor.  The crisp topping is whole rolled oats, walnuts, coconut oil, cinnamon, maple syrup, and a splash of vanilla – pretty straightforward!  For the cashew cream drizzle I used soaked raw cashews (just as we have for our other cashew cream recipes), maple syrup for sweetness and flavor, a splash of maple flavoring, a little vanilla, and a pinch of cinnamon to tie all the components together!  

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

I diced the apples pretty small, then mixed them with a some of the oats I ground up a little in the blender – this helped act as thickener without having to add flour or cornstarch.  Then I tossed in the craisins, cinnamon, and salt, stirred in the maple syrup, and mixed it all together.  To make it a little more special I used individual ramekins to make this apple crisp – something about individual servings automatically makes any dish feel more special!

Apple Crisp with Maple Cinnamon Cashew Cream |cookeatbehealthy.com

 

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

After I had the apple filling in the dishes, I mixed up the crispy topping ingredients and sprinkled that over the apples.

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Then I popped them into the oven to bake about 40 minutes at 350 degrees.  While they were baking I blended the maple cinnamon cashew cream ingredients in the blender and placed it the refrigerator until I was ready to serve the apple crisp!  I prefer it still slightly warm from the oven and generously drizzled with the maple cinnamon cashew cream.  Or I could definitely go for just a big ol’ gob of cashew cream on top too…either way it tastes scrumptious!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

The end result…oh my gosh you guys!  It’s just as flavorful and delicious as a traditional apple crisp – only better!  The maple cinnamon cashew cream takes this recipe from really good to REALLY GREAT!  Forget ice cream – you won’t even miss it in this recipe….seriously we mmmmm’d and yummmmed and oooohhhhed the whole time we were eating it! πŸ˜‰  

Apple Crisp with Maple Cinnamon Cashew Cream
Serves 6
Nothing says fall like a warm cinnamon spiced apple crisp topped with maple cinnamon cashew cream!
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
433 calories
66 g
0 g
18 g
7 g
4 g
164 g
37 g
42 g
0 g
13 g
Nutrition Facts
Serving Size
164g
Servings
6
Amount Per Serving
Calories 433
Calories from Fat 154
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 37mg
2%
Total Carbohydrates 66g
22%
Dietary Fiber 5g
19%
Sugars 42g
Protein 7g
Vitamin A
1%
Vitamin C
5%
Calcium
8%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Granny Smith apples, diced but not peeled
  2. 1 cup raw cashews, soaked 2 to 12 hours, drained
  3. 1 cup whole rolled oats, divided
  4. 1/2 cup craisins
  5. 1/2 cup pure maple syrup
  6. 6 tbsp pure maple syrup, divided
  7. 1/2 cup chopped walnuts
  8. 1 tsp cinnamon, divided
  9. 1 tsp plus a splash of vanilla
  10. 1/2 tsp maple flavoring
  11. 1 1/2 tsp coconut oil plus extra for greasing the ramekins
  12. A few dashes of salt
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Prepare 6 ramekin dishes by lightly brushing the inside of the dishes with coconut oil and set aside.
For the Apple Filling
  1. In the same blender you will be using to make the cashew cream, coarse grind 1/4 cup oats by pulsing a few times.
  2. In a mixing bowl combine the diced apples, coarse ground oats, craisins, 1/2 tsp cinnamon, 4 tbsp maple syrup, and a pinch of salt.
  3. Stir well, then divide evenly among individual ramekins and set aside while making crisp topping.
For the Crisp Topping
  1. In a bowl combine 1 1/2 tsp coconut oil, chopped walnuts, 3/4 cup oats, 2 tbsp maple syrup, 1/4 tsp cinnamon, a splash of vanilla, and a dash of salt.
  2. Mix well until all ingredients are well incorporated and the coconut oil is dispersed.
  3. Evenly divide the topping mixture, sprinkling over the apples in the ramekins.
  4. Place all 6 dishes on a sheet pan and bake at 350 degrees for 40 minutes, or until bubbly and golden brown.
  5. Remove from oven and set aside until serving. Refrigerator if not serving until the next day.
For the Maple Cinnamon Cashew Cream
  1. In a blender combine the soaked and drained cashews, 1/2 cup maple syrup, 1 tsp vanilla, the maple flavoring, 1/4 tsp cinnamon, and a pinch of salt.
  2. Blend on high until smooth and creamy.
  3. Place in a covered container and refrigerate until serving time.
To serve the Apple Crisp with Maple Cinnamon Cashew Cream
  1. Top each apple crisp with a generous drizzle or dollop of Maple Cinnamon Cashew Cream.
  2. Garnish as desired with chopped walnuts, craisins, and fresh apple slice.
  3. Enjoy!
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calories
433
fat
18g
protein
7g
carbs
66g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Fall is here – make the most of the apples I know you’re bound to have on hand and treat yourself and your guests to a special fall dessert!  You don’t even have to tell them it’s healthy – they wouldn’t believe you anyway!!!

Fruit Parfaits with Lemon Cashew Cream

Fruit Parfaits Lemon Cashew Cream | cookeatbehealthy.com

Here we are at our 4th installment of the CEBH Cashew Cream Recipe Series already!  For today’s recipe I decided to switch things up just a bit and go with a non-savory version of cashew cream.  I’ll be making a tart Lemon Cashew Cream that complements fresh berries perfectly, and is just the ticket for making a simple, yet elegant and delicious, light dessert that is sure to please your entire family as well as your guests!

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

I confess I used to automatically go straight to the chocolate flavored desserts on the menu, the chocolate desserts at social functions, and the chocolate candies in the confectionary section of the store.  But lately I find myself drawn ever increasingly toward the lighter fruitier options, and anything (EVERYTHING) lemon is always on my radar!  I guess maybe my palate finally matured at the ripe old age of 50!  πŸ™ƒ

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

And obviously now that I’m living the COOK EAT BE HEALTHY lifestyle, fruit desserts are much more in keeping with how I’ve chosen to satisfy my sweet tooth cravings!  For today’s recipe the cashew cream starts exactly as for the savory option only we’ll obviously omit the salt, pepper, garlic, and any other spices, and instead we will flavor the cashew cream with lemon zest and juice, and sweeten it naturally with honey.

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

The ingredients are so simple, yet the results are so deliciously amazing!  All you need is fresh fruit – I’ve chosen to use some of my favorites – cherries, blueberries, raspberries, and blackberries.  Not only do they taste delicious, but they are beautiful as well!  I tend to vary my fruit in desserts according to whatever is fresh and readily available, so feel free to make any substitutions according to your personal preferences and the seasonal availability of fruits at your grocer’s.

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com 

You’ll  begin by soaking the cashews in warm water for at least 2 hours just as we did in previous recipes.  When making the cashew cream we’ll be blending the drained cashews with lemon juice instead of water, and adding honey to sweeten the sauce, and blending in a little lemon zest to intensify the lemony flavor!  I also toasted a little unsweetened coconut on the stove in a small pan for just a couple minutes until it turned golden, and used the toasted coconut to garnish the parfaits.

Once the Lemon Cashew Cream is made, assemble the individual parfaits in small glasses or bowls by layering fruit and lemon cream as desired.  The parfaits can be made ahead and refrigerated, and garnished with the toasted coconut just before serving.  Delicious βœ”οΈ Beautiful βœ”οΈ Simple βœ”οΈ Healthyβœ”οΈ  What we have here is the perfect dessert!

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

Fruit Parfaits with Lemon Cashew Cream
Serves 8
A simple yet elegant dessert of fresh berries complemented by a perfectly tart and sweet lemon cashew cream!
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178 calories
33 g
0 g
6 g
3 g
2 g
201 g
6 g
20 g
0 g
3 g
Nutrition Facts
Serving Size
201g
Servings
8
Amount Per Serving
Calories 178
Calories from Fat 49
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 6mg
0%
Total Carbohydrates 33g
11%
Dietary Fiber 7g
27%
Sugars 20g
Protein 3g
Vitamin A
12%
Vitamin C
71%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups fresh cherries, pitted
  2. 2 cups fresh blueberries
  3. 2 cups fresh raspberries
  4. 2 cups fresh blackberries
  5. 3-4 lemons
  6. 4 tbsp honey
  7. 1/2 cup raw cashews
  8. 4 tbsp coconut, toasted - optional
For the Lemon Cashew Cream
  1. Soak the cashews in warm water for at least 2 hours, or up to 12 hours, then drain the water.
  2. Zest 2 lemons, and juice 3 or 4 lemons as needed to yield 1/2 cup fresh lemon juice.
  3. Combine drained cashews, lemon juice and zest, and honey in pitcher of blender. Blend on medium high speed until smooth and creamy.
  4. Adjust sweetening as necessary by adding more honey if desired.
To assemble the Parfaits
  1. Layer assorted fruits with the lemon cashew cream in small glasses or bowls.
  2. Top with toasted coconut if desired and serve immediately.
Notes
  1. Parfaits can be made ahead and refrigerated until ready to serve, reserving toasted coconut to be placed as garnish immediately before presentation.
beta
calories
178
fat
6g
protein
3g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I hope your family and friends find these as tasty as we did!  Summer may be drawing to a close soon, but this dessert lets us hold on to those favorite summer flavors just a little while longer!