Indulge In A Raw Vegan Delight: The Cocoa-Berry Blast Sundae
Revisiting a favorite recipe from my raw food days, I'm delighted to share the Cocoa-Berry Blast Sundae again. Developed alongside the Nutty Caramelote Fudge Sundae for a raw food ice cream competition, this dessert has remained a family favorite. Rediscover the rich flavors and wholesome enjoyment of this beloved treat.
Nutrition and Health Benefits:
Cashews are a heart-healthy source of fats and contain essential minerals like magnesium and zinc.
Coconut water and coconut oil provide hydration and medium-chain triglycerides (MCTs), known for their energy-boosting properties.
Cacao and carob powders are rich in antioxidants and can help improve mood and cardiovascular health.
Mesquite powder is a low-glycemic sweetener that's also high in fiber and protein.
Strawberries and blueberries are packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols.
Goji berries are a superfood, offering high levels of vitamin C and B vitamins, along with various minerals and amino acids.
Agave nectar, a natural sweetener, is chosen for its lower glycemic index, making it a preferred option for maintaining blood sugar levels.
Cocoa-Berry Blast Sundae Recipe:
Ingredients:
Ice-Cream Base:
4 cups cashews, ground
1 cup raw agave nectar
1 cup coconut water
½ cup coconut oil
2 tablespoons non-alcoholic organic vanilla extract
2 teaspoons pink Himalayan salt
Coco-Carob Ice Cream:
⅓ prepared Ice-Cream Base
2-3 tablespoons cacao powder
2 tablespoons carob powder
1 tablespoon mesquite powder
½ cup coconut water
Strawberry Ice Cream:
1-1 ½ cups fresh strawberries (stemmed)
½ cup coconut water
A drizzle of raw agave nectar
1 cup sliced strawberries
Super-Berry Ice Cream:
1-1 ½ cups fresh blueberries
½ cup coconut water
A drizzle of agave nectar
3 tablespoons goji berries
2 tablespoons cacao nibs
1 cup fresh blueberries
Strawberry Sauce:
1 cup strawberries (stemmed)
½ cup dates (about 10 pitted dates soaked)
¼ cup raw agave nectar
1-2 tablespoons chia seeds
Coco-Carob Sauce:
⅓ to ½ cup raw cacao powder
¼ to ⅓ cup raw carob powder
2 tablespoons raw mesquite powder
1 cup maple syrup
1-2 tablespoons cold pressed olive oil
1-2 tablespoons raw agave nectar
Preparation:
Ice-Cream Base: Blend all ingredients except coconut oil until smooth. Add coconut oil and blend again. Divide into three parts and refrigerate for at least 8 hours. Add flavorings and freeze for 2 hours.
Coco-Carob Ice Cream: Mix one part of the Ice-Cream Base with cacao, carob, mesquite powder, and coconut water until smooth. Freeze until firm.
Strawberry Ice Cream: Blend one part of the Ice-Cream Base with strawberries, agave nectar, and coconut water until smooth. Stir in sliced strawberries and freeze.
Super-Berry Ice Cream: Combine one part Ice-Cream Base with blueberries, goji berries, cacao nibs, agave nectar, and coconut water. Blend until speckled, stir in extra blueberries, and freeze.
Strawberry Sauce: Blend all ingredients until smooth. Store refrigerated.
Coco-Carob Sauce: Blend all ingredients until smooth. Can be stored in the pantry.
Assembly: Layer the ice creams in a serving dish, drizzle with sauces, and top with cacao nibs, goji berries, fresh blueberries, vegan whip, and a cherry. Enjoy your Cocoa-Berry Blast Sundae!
Nutrition Facts (Per Serving):
Calories: 400 kcal
Protein: 8 g
Fat: 24 g (Saturated: 11 g, Unsaturated: 13 g)
Carbohydrates: 44 g (Sugar: 30 g, Fiber: 6 g)
Vitamin C: 20% DV
Calcium: 4% DV
Iron: 15% DV
Note: These values are approximate and can vary based on the specific ingredients used.
Serving Suggestions:
Serve the Cocoa-Berry Blast Sundae in a large, clear cup or an oversized coffee cup to showcase its layers.
Ideal as a refreshing summer treat or to indulge in during a festive occasion.
Complement the sundae with a side of raw vegan cookies or a piece of dark chocolate for an extra treat.
Storage Recommendations:
Ice Cream: Store in an airtight container in the freezer for up to 1 week for the best flavor and texture.
Sauces: Keep in airtight containers in the refrigerator. The strawberry sauce can last up to 5 days, and the coco-carob sauce can be stored for up to 2 weeks.
This Cocoa-Berry Blast Sundae is not just a dessert; it's a celebration of flavor and nutrition, combining the wholesomeness of raw ingredients with the decadence of a sundae. Enjoy this guilt-free treat that satisfies your sweet tooth while delivering healthful benefits.
Disclaimer The insights and recipes shared here come from personal experience and research, not from a medical or nutritional expert. For any dietary or health modifications, please consult a healthcare professional. Embrace this information as part of your wellness journey.
