4 refreshing tropical desserts

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. Colorful fruits like pineapple, papaya, bananas, and mangoes are packed with vitamins and minerals. They also offer a boost of fiber 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

Makes 12 servings | 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 

Serving size: 1 tart

Calories: 220 | total fat: 15 g | saturated fat: 5 g | sodium: 65 mg | cholesterol: 0 mg | total carbs: 20 g | fiber: 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 9x9-inch baking pan and freeze overnight. 
• To serve, scrape the surface with an ice cream scooper (or melon baller) to create a slush. 
• Portion scoops into serving bowls. Top with fresh pineapple and enjoy!

Nutrition 

Serving size: 1 bowl

Calories: 110 | total fat: 5 g | saturated fat: 4 g | sodium: 10 mg | cholesterol: 0 mg | total carbs: 18 g | fiber: 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 

Serving size: 1 popsicle

Calories: 100 | total fat: 5 g | saturated fat: 3.5 g | sodium: 20 mg | cholesterol: 0 mg | total carbs: 14 g | fiber: 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 

Serving size: 1 smoothie

Calories: 280 | total fat: 2 g | saturated fat: 1 g | sodium: 95 mg | cholesterol: 10 mg | total carbs: 52 g | fiber: 5 g | sugars: 36 g | protein: 18 g | potassium: 926 mg