Eat Well Mar. 10. 2015
Breakfast

Frozen Berries and Pink Cashew Cream

Mar. 10. 2015
Breakfast
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

I’m thinking about spring. I know it’s just the start of March and technically we have a bit to go, but I’m all about spring right now and all the exciting things I have in the works to share, but also just the changing of seasons. Whenever I think of warmer months, I instantly thinking of cooling foods and the wide varieties of fruits. Frozen Berries and Pink Cashew Cream may be the most simple dessert, I’ve shared since the BanaNO Cream ice cream yet is a bit more special feeling. It’s loaded with fiber and antioxidants from my three favorite berries including raspberries, blueberries, and strawberries and is topped with a raw vegan sweet cream sauce made from cashew nuts, raspberries, coconut, and a pinch of lemon.

I truly live seasonally as much as possible, in tune with the way the sun rises and falls which inevitably changes my sleep patterns and how long my work days are and how often I play outside. Connecting my mind and body is one thing, but also connecting to nature opens up an entire new door of inspiration and rejuvenation. Winter is always a time where I naturally go into “hibernation”, I don’t go out as often, I find myself aching to be cozy at all hours of the day, working hard on projects, writing, and being more intentional with work and my personal practices. Spring is like a gentle reminder that there’s far more outside the world I need to start waking up to and getting more in tune with- literally as plants and the sun is blossoming more, I try to open up for new projects, new adventures, and go with the flow of opportunities that are presented. Spring is also an incredibly inspirational time, it’s the earths way of literally shaking off the old and turning over a new leaf, literally!

Just as spring is gently waking up so are more varieties of fruits and vegetables, and as much as I wish all berries like raspberries, blueberries, and strawberries are in season, they aren’t here in Nashville until the summer! Hence why I’m using frozen organic berry varieties, it’s my way of getting the berries I’m craving from summer, in the spring….err should I say late winter still? Either way frozen berries, even frozen organic berries, are incredibly affordable and available to most of us year round. I’ve said it and I’ll say it again and again, healthy eating and living a whole foods lifestyle doesn’t have to be complicated nor does it have to cost a fortune (read here for my healthy eating on a budget tips). This recipe truly is the epitome of that, it takes less than 10 minutes to make, less than 8 ingredients, and can be enjoyed anytime of year.

Berry breakdown.

I love the combination of tart, low sugar raspberries with the sweet strawberries and blueberries, but feel free to use any combination of berries you enjoy. Cherries and blackberries are always a nice addition as well. No matter what berry you choose to use, know that across the board berries have similar characteristics when it comes down to their nutrient profile. All contain heaps of antioxidants, although blueberries and goji berries are at the top, contain fiber, are hydrating, and contain simple carbohydrates (which you can read more up on carbohydrates here and here, don’t be afraid of carbs!).

Raspberries, strawberries, and blueberries all three have several nutrients in common; first, they’re all incredibly fiber rich (especially raspberries), contain vitamin C, K, minerals such as magnesium, manganese, copper and potassium. The antioxidants, phytonutrients, and anti-inflammatory compounds found in these berries, and others, help decrease the risk of cardiovascular disease, some cancers, general inflammation in the body, digestive issues, eye health, brain and mental function, and stabilize blood sugars. Not only are all three of these berries a total beauty and skin food, they’re incredibly satisfying especially if you have a sweet tooth.

To serve, I love this recipe as a quick breakfast, mid-morning snack, or dessert with a bit of drizzled honey, a dash of cinnamon and a pinch of sea salt. Don’t be afraid of adding sea salt to sweet things, it only enhances the flavors, but don’t go overboard it’s just a touch! Another idea, add a bit of your favorite dark chocolate by grating it or chopping very finely to create thin pieces of chocolate, so good!

Frozen Berries and Pink Cashew Cream
Recipe Type: breakfast, dessert
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 1-2
A frozen berries and sweet cream dish utilizing 3 frozen berries and a vegan cream. GF VGN Raw Paleo
Ingredients
  • 1 cup frozen organic raspberries
  • 1/2 cup frozen organic blueberries
  • 1/2 cup frozen organic strawberries
  • PINK CASHEW CREAM
  • 1/2 cup raw cashews
  • 1/4 cup filtered water
  • 2 tablespoons unsweetened shredded coconut
  • 2 tablespoon raspberries (fresh or frozen)
  • 1 tablespoon maple syrup or honey
  • 1/4 teaspoon vanilla extract
  • Juice of 1 lemon
  • Pinch of sea salt
  • TO SERVE: Honey to drizzle, dash of cinnamon, dash of sea salt
Instructions
  1. To make the cream, simply blend all ingredients in a blender until smooth- adjust water to add more to thin for your desired consistency.
  2. TO SERVE: place frozen berries in a serving bowl an pour the sweet cream on top. Garnish with a drizzle of honey, dash of cinnamon, bee pollen, hemp seeds, and fresh mint.
  3. Enjoy immediately while the berries are still frozen.
Notes
ALLERGY TO CASHEWS: Use macadamia nuts or almonds.

This recipe couldn’t be any more simple than it already is, and please don’t try to overcomplicate it, take it as it is and enjoy every bite of it. I hope you all enjoy this and try it for yourself, share a bowl with a friend or your love, and enjoy!

xx McKel

The Recipe

Serves 1-2

Print

Ingredients:

  • 1 cup frozen organic raspberries
  • 1/2 cup frozen organic blueberries
  • 1/2 cup frozen organic strawberries
  • PINK CASHEW CREAM
  • 1/2 cup raw cashews
  • 1/4 cup filtered water
  • 2 tablespoons unsweetened shredded coconut
  • 2 tablespoon raspberries (fresh or frozen)
  • 1 tablespoon maple syrup or honey
  • 1/4 teaspoon vanilla extract
  • Juice of 1 lemon
  • Pinch of sea salt
  • TO SERVE: Honey to drizzle, dash of cinnamon, dash of sea salt

Directions:

  1. To make the cream, simply blend all ingredients in a blender until smooth- adjust water to add more to thin for your desired consistency.
  2. TO SERVE: place frozen berries in a serving bowl an pour the sweet cream on top. Garnish with a drizzle of honey, dash of cinnamon, bee pollen, hemp seeds, and fresh mint.
  3. Enjoy immediately while the berries are still frozen.

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