Wild Blueberry Cashew ‘Cheesecake’. A Healthy Plant-Based Raw Dessert.
Ingredients: Whole almonds, slivered almonds, raw cashews, dates, frozen blueberries, maple syrup, cinnamon, lemon zest, ginger, sea salt.
First make the crust. In a food processor, pulse the whole almonds, half of the lemon’s zest, cinnamon, and sea salt – into a crumbly flour. Set aside in a bowl. Then blend the pitted soaked dates, with grated ginger and lemon zest – until it forms a chunky paste. Add the ground almond mix back into the food processor with the dates, and pulse until everything comes together like a dough. Press the ‘dough’ into a lined tart pan, and let it set in the fridge or freezer. Learn how to make my basic raw tart crust HERE!
Now for the filling! In a high powered blender or food processor, mix the soaked cashews (minus soaking water), and maple syrup.
Then add the blueberries to the cashew/maple mix, and blend until creamy.
It should be a thick, smooth consistency.
Pour the cashew blueberry filling into the tart crust. Set in the freezer for 30 minutes to let the tart set. You may have to wait 5 minutes for it to defrost slightly before serving, but it’s meant to be eaten chilled.
Top with slivered almonds, lemon zest, and a few blueberries.
This bright, nutritious, and delicious dessert is made whole, real plant-based ingredients – with no added refined sweeteners or oils. Featuring wild blueberries, rich in anthocyanin – a potent flavonoid antioxidant, responsible for the dark purple pigment of this fruit. The protein-packed cashews make up the tart’s filling, providing healthy unsaturated fats, and a rich, creamy texture. Paired with the date and almond-based crust, each element of this recipe offers a different texture, taste, and spectrum of nutrients. Enjoy this satisfying sweet bite, and feel good afterwards!
- 1 cup, whole natural almonds
- 1/4 cup, slivered almonds
- 1/2 cup raw cashews
- 1 cup pitted dates, soaked in water
- 3/4th cup frozen blueberries (or use regular blueberries – it will produce a lighter purple color)
- 1/2 cup maple syrup (or a bit less if you prefer a less sweet dessert)
- 2 tbsp, lemon zest
- 3 tbsp, grated ginger
- 2 tsp cinnamon
- Pinch of sea salt
- Soak the cashew in hot water, to soften, making it easier to blend into a creamy texture. Soak the pitted dates in a separate bowl, until they are rehydrated.
- Make the crust. In a food processor, pulse the whole almonds, sea salt, and cinnamon into a crumbly flour. Set aside in a bowl.
- Blend the pitted soaked dates, with grated ginger and lemon zest – until it forms a chunky paste. Add the almond ‘flour’ mix back into the food processor with the dates, and pulse until the mixture comes together like a dough. Press the dough into a lined tart pan. Set in the fridge or freezer.
- In a high powered blender or food processor, mix the soaked cashews, with maple syrup and mix for a minute or so. Then add the frozen berries, and blend again until it forms a thick ‘cream-cheese’ like texture.
- Spoon the cashew/blueberry filling into the tart crust, and set in the fridge or freezer. Top with a few frozen berries, slivered almonds, and lemon zest. Enjoy!
– Cashews are a complete protein source, and a source of healthy monounsaturated fats, omega fats, calcium, magnesium, and fiber. Note: If you are allergic to cashews, you can use soaked sunflower seeds in this recipe instead.
– Almonds are packed with plant-based protein, good unsaturated fats, vitamin E, B vitamins, iron, calcium, magnesium, potassium, and fiber. Note: If you are allergic to almonds, use sunflower seeds in the tart base instead, and leave off the slivered almonds on top.
– Maple syrup is closest to a whole food, being minimally processed and unrefined. It is also lower glycemic, compared to the other liquid sweeteners.
– Maple syrup is a minimally processed, and unrefined liquid sweeteners. It is also lower glycemic (less sugars) compared to other liquid sweeteners (like agave and honey), and contains some minerals – making it a healthy option, in small quantities.
– Blueberries are a source of vitamin C, vitamin K, manganese, selenium and fiber. Like all purple foods, blueberries contain flavonoid antioxidants like querticin and anthocyanidin – and frozen berries are just as rich in antioxidants compared to fresh. To maximize their health benefits, try to purchase organic berries – which are higher in total antioxidants, and do not contain chemical pesticide residues. Berries, especially blueberries, are one of the lower glycemic fruits – containing less sugars compared to other fruits.