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.
Creamy avocado‑cashew lime filling on a naturally sweet oat‑and‑date crust for a bright, citrusy dessert that feels cool and tropical.
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Ingredients
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Crust
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Filling
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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
(per serving)- 220 Calories
- 15g Total Fat
- 5g Saturated Fat
- 65mg Sodium
- 0mg Cholesterol
- 20g Total Carbs
- 4g Fiber
- 10g Sugars
- 4g Protein
- 107mg Potassium
Bring the beach to you with this refreshing, delicious piña colada shaved ice made from frozen pineapple, creamy coconut milk, and a bright splash of lemon.
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Ingredients
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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
(per serving)- 110 Calories
- 5g Total Fat
- 4g Saturated Fat
- 10mg Sodium
- 0mg Cholesterol
- 18g Total Carbs
- 2g Fiber
- 13g Sugars
- 1g Protein
- 147mg Potassium
Popsicles are the ultimate summer treat! These creamy banana pops blend ripe bananas, coconut milk, and a hint of cinnamon into a cool, crowd‑pleasing dessert.
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Ingredients
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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
(per serving)- 100 Calories
- 5g Total Fat
- 3.5g Saturated Fat
- 20mg Sodium
- 0mg Cholesterol
- 14g Total Carbs
- 2g Fiber
- 10g Sugars
- 2g Protein
- 166mg Potassium
Greek yogurt, papaya, bananas, and pineapple blend into a fruity, tropical smoothie that’s bright, creamy, and cabana‑worthy.
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Ingredients
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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
(per serving)- 280 Calories
- 2g Total Fat
- 1g Saturated Fat
- 95mg Sodium
- 10mg Cholesterol
- 52g Total Carbs
- 5g Fiber
- 36g Sugars
- 18g Protein
- 926mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.