Wild Blueberry Cashew ‘Cheesecake’. A Healthy 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.

Enjoy!

This vibrant, vitamin and mineral-rich, dairy-free dessert is packed with nutrients and deliciousness! While it may taste luxurious, it is made from entirely nourishing, wholesome ingredients – without any added refined sugars or oils. Being winter in Canada, we have limited fresh local fruits available – so frozen berries are a flavorful option. Wild blueberries are especially rich in anthocyanin, a potent flavonoid antioxidant – responsible for the dark purple pigment of this fruit. The good unsaturated fats found in cashews, provides a natural thick and creamy texture – creating a cheesecake-like consistency. Adding lemon zest to the crust and topping of this tart, provides a slightly acidic tang – resembling the ‘cheese’ in standard cheesecake. While this is a healthy dessert recipe, it is still rich, and satisfying! Allowing you to enjoy the eating experience, while still feeling good afterwards!

Ingredients:

  • 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
  • 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

Instructions:

  1. 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.
  2. Make the crust. In a food processor, pulse the whole almonds, sea salt, and cinnamon into a crumbly flour. Set aside in a bowl.
  3. 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.
  4. 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.
  5. 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!

Nutrition Tips:

– 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 and dates are the healthiest, minimally processed and lowest glycemic sweetener options.

– 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.

You may also like

Leave a comment