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 Information

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 Information

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 Information

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 Information

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