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

Serves 12
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

Per serving

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

Per serving

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

Per serving

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

Per serving

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