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MINUTES 10OR LESS

Desserts PALEO

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RECIPES 01 - Healthy Coconut Yogurt-Less Parfait.............................................. pg.04 02 - Naturally Sweet 3-Ingredient Easy Mango Mousse................ pg.05 03 - Chocolate Turmeric Truffles.................................................................. pg.06 04 - Chocolate Pecan Truffles........................................................................ pg.07 05 - 3-Ingredient Velvety Chocolate Fruit Dip...................................... pg.08 06 - Coconut Oil Fat Bombs............................................................................ pg.09 07 - Coconut Mango Sorbet............................................................................ pg.10 08 - Avocado Chocolate Mousse................................................................. pg.11 09 - Silky Dark Chocolate Avocado Truffles........................................... pg.12 10 - Rhubarb Sorbet............................................................................................ pg.13 11 - Healthy Dark Chocolate Mousse......................................................... pg.14 12 - Paleo Apple Nachos................................................................................... pg.15

RECIPE MEASUREMENTS KEY tablespoon = T teaspoon = t

HEALTHY COCONUT

Yogurt -Less Parfait Prep Time: 10 minutes

Cook Time: 0 minutes

Yield: 1 serving

Ingredients:

Instructions:

To Make the Paleo “Granola”:

1. Add walnuts to a blender and pulse until a granola-

●● 1 cup raw walnuts

like mixture appears.

To Make the Parfait: ●● 15 oz. can coconut cream, chilled overnight ●● ½ t vanilla extract ●● 2 T coconut milk ●● 2 T coconut flour

2. Transfer walnuts to a bowl. Set aside. 3. Place coconut cream, vanilla extract, coconut milk and coconut flour in blender. Blend on high 3-5 minutes until the ingredients make a smooth, yogurt-like mixture. If it’s not creamy enough, add 1-2 tablespoons coconut flour.

●● ¼ t salt

4. Layer the parfait by placing walnut “granola” in an

●● Optional Toppings: Slivered

even layer on the bottom of the glass. Follow that with

almonds, fresh berries,

fresh berries and top with coconut cream. Repeat the

shredded coconut flakes

layers until you reach the top.

Recipe author MEGAN OLSON skinnyfitalicious.com

pg. 4

NATURALLY SWEET 3-INGREDIENT

Easy Mango Mousse Prep Time: 10 minutes

Cook Time: 0 minutes

Yield: 2 servings

Ingredients:

Instructions:

●● 15 oz. full-fat coconut cream,

1. Place the coconut cream in a large bowl. Mix with a

chilled and drained ●● 1 ½ cups mango, chilled ●● 1 ripe banana ●● Banana slices, to serve (optional) ●● Shredded coconut, to serve (optional)

hand mixer for 4 minutes until creamy and smooth. 2. Place the banana and chilled mango in a blender. Process on high until smooth. 3. Fold the mango banana mixture into the coconut cream. Do not stir. 4. Transfer to a glass or bowl. Top with sliced bananas and shredded coconut and serve.

Recipe author MEGAN OLSON skinnyfitalicious.com

pg. 5

CHOCOLATE TURMERIC TRUFFLES WITH

Coconut Oil

Prep Time: 10 minutes

Chill Time: 20 minutes

Yield: 8 servings

Ingredients:

Instructions:

●● 1 cup unsweetened shredded

1. In a mixing bowl, combine coconut, sea salt and turmeric. Stir to combine and break up any lumps of

coconut ●● ½ cup raw honey, softened

coconut.

●● 1 T coconut oil, melted

2. Pour in coconut oil and honey. Stir until completely

●● 1 t ground turmeric ●● ¼ cup dark chocolate chips ●● ¼ t sea salt

mixed in. 3. Roll mixture into small balls and place on a small parchment paper-lined baking sheet. Place in freezer for 10 minutes to set. 4. Melt dark chocolate in a small saucepan over the stove using low heat. Stir until smooth. 5. Use a butter knife to dip into chocolate and drizzle over truffles. Set in refrigerator for 10 minutes.

Recipe author JENNAFER ASHLEY freshandfit.org

pg. 6

CHOCOLATE PECAN

Truffles

Prep Time: 10 minutes

Cook Time: 0 minutes

Yield: 8 servings

Ingredients:

Instructions:

●● ½ cup coconut oil, melted

1. In a food processor, combine the cocoa powder,

●● ½ cup unsweetened cocoa

coconut oil, syrup, vanilla, almond extract, pecans and salt. Pulse until well combine and smooth.

powder ●● ½ cup pure maple syrup ●● ½ teaspoon vanilla extract ●● ¼ teaspoon almond extract ●● 1 cup pecans, toasted ●● 1 teaspoon salt ●● ¼ cup pecans, ground

2. In a small bowl combine the ground pecans, coconut crystals and salt. 3. Roll the chocolate into 2-inch balls with your hands, then roll through the topping mixture. Place in the fridge for an hour to chill before serving.

●● 2 Tablespoons coconut crystals ●● dash of salt

Recipe author DIANA KEUILIAN RealHealthyRecipes.com

pg. 7

3-INGREDIENT

VELVETY CHOCOLATE

Fruit Dip

Prep Time: 5 minutes

Cook Time: 0 minutes

Yield: 1 serving

Ingredients:

Instructions:

●● 1 cup coconut cream

1. In a medium bowl, combine coconut cream and

●● ¼ cup unsweetened cacao

maple syrup. Using a hand mixer, beat until well combined.

powder ●● 2 T pure maple syrup

2. Gradually add cacao powder. Mix until smooth. Store in an airtight container in refrigerator.

Recipe author JENNAFER ASHLEY freshandfit.org

pg. 8

COCONUT OIL

Fat Bombs

Prep Time: 10 minutes

Chill Time: 10 minutes

Yield: 14 servings

Ingredients:

Instructions:

●● 2 cups shredded unsweetened

1. In a blender, add shredded coconut, coconut oil, raw honey and vanilla bean powder. Blend until

coconut ●● ⅓ cup coconut oil, melted

mixture is fine and crumbled.

●● 2 T raw honey

2. Line a small baking sheet or plate with wax paper.

●● 4 ounces raw dark chocolate chips ●● ½ t vanilla bean powder, optional

Using a tablespoon-size measuring spoon, scoop mixture and form into small mounds, using your hands. Set onto wax paper. Place in freezer 10 minutes to set. 3. Using a double boiler, melt chocolate until smooth. Use a butterknife to drizzle coconut bombs with chocolate. Place back into refrigerator to set 10 minutes. Store in refrigerator.

Recipe author JENNAFER ASHLEY freshandfit.org

pg. 9

COCONUT MANGO

Sorbet

Prep Time: 5 minutes

Cook Time: 0 minutes

Yield: 4 servings

Ingredients:

Instructions:

●● 3 cups frozen mango

1. Place all ingredients in a blender.

●● ⅛ cup coconut butter

2. Process on high until the mangoes are broken down

●● ½ cup orange juice ●● ¼ cup unsweetened coconut milk ●● Optional: 1-2 drops liquid stevia

and the mixture is thick and smooth. Do not overblend. 3. Enjoy immediately, or transfer to a parchment paper-lined 9”x5” baking dish, covered to keep in the freezer.

Recipe author DIANA KEUILIAN RealHealthyRecipes.com

pg. 10

AVOCADO

Chocolate Mousse Prep Time: 10 minutes

Cook Time: 0 minutes

Yield: 1 serving

Ingredients:

Instructions:

●● 1 avocado

1. Add the avocado flesh, banana, cocoa powder and

●● 1 banana

honey to the blender. Blend to a smooth consistency.

●● 3 to 4 T raw cacao/100%

2. Taste to see if it is chocolatey and sweet enough to

unsweetened cocoa powder ●● 2 to 3 t honey ●● Optional toppings: raw cacao nibs, goji berries, mulberries,

your desire. Add a little more cocoa powder and honey if necessary. Blend again. 3. Serve in a bowl with a fresh fruit salad.

fresh fruit

Recipe author REBBECA HUGHES barefootcoconut.co.uk

pg. 11

SILKY DARK CHOCOLATE

Avocado Truffles

Prep Time: 10 minutes

Chill Time: 2-3 hours

Yield: 10 servings

Ingredients:

Instructions:

●● 1 ripe, medium avocado

1. Place all ingredients in a blender (except for the 2

●● ½ cup dates, soaked and

tablespoons of cocoa powder, which are reserved for dusting).

drained ●● ¼ cup dark cocoa powder + 2 T reserved for dusting ●● 1 ½ T melted coconut oil ●● 1 ½ T coconut flour ●● dash of sea salt

2. Blend on high for 5 minutes (until silky smooth). 3. Prepare an assembly line with a plate and a parchment paper. Tape the paper down to prevent it from moving. Sprinkle it with the 2 tablespoons of cocoa powder. 4. Scoop one tablespoon of the batter and roll into a ball. 5. Roll the ball over the cocoa powder on the parchment paper. Place it on the plate. 6. Repeat until all batter is rolled into balls and covered in cocoa powder. 7. Refrigerate balls 2-3 hours until hardened and enjoy!

Recipe author MEGAN OLSON skinnyfitalicious.com

pg. 12

RHUBARB

Sorbet

Prep Time: 10 minutes

Chill Time: 15-20 minutes

Yield: 1-2 servings

Ingredients:

Instructions:

●● 3 cups chopped rhubarb

1. Put the all of the ingredients in a medium saucepan.

●● 2 cups water

Bring to a boil, reduce heat to a simmer, and cover.

●● 1 t orange zest

Simmer for 5-10 minutes, until rhubarb is tender.

●● 1 cup honey

2. Transfer to a blender. Blend until smooth.

●● ¼ t sea salt

3. Put the mixture in a covered container and refrigerate until chilled. Transfer to an ice cream maker and process according to the manufacturers instructions. Churning for 15-20 minutes should produce a soft consistency; freeze in an airtight container for several hours for a more firm texture.

Recipe author JENNAFER ASHLEY freshandfit.org

pg. 13

HEALTHY

Dark Chocolate Mousse Prep Time: 8 minutes

Cook Time: 0 minutes

Yield: 4 servings

Ingredients:

Instructions:

●● 7 oz dark chocolate, roughly

1. Place the chocolate in a heatproof bowl over a pan

chopped ●● 1 ½ cans coconut milk, refrigerated overnight ●● ¼ cup raw honey ●● ¼ cup cocoa powder ●● Seeds from one fresh vanilla pod ●● 2 squares dark chocolate, shaved, for garnish ●● Fresh berries, for garnish

of gently simmering water (don’t let the bowl touch the water). Stir until melted, remove bowl from the heat and set aside to cool slightly. 2. Take coconut milk out of the fridge and scoop out the thick cream on top. 3. Place the coconut cream in a medium bowl. Add honey. Using a hand mixer, beat on high for 2 minutes until thick and creamy. Reserve 4 tablespoons of the whipped cream to use as a topping to serve with the mousse. Set aside. 4. Fold in the melted chocolate, scraped vanilla seeds and cocoa powder. Beat on low for 1 minute, until smooth and thick. 5. Divide the mousse between 4 small serving glasses. Top with whipped coconut cream, shaved chocolate and berries. Enjoy!

Recipe author DINA HASSAN dhfoodphotography.com

pg. 14

PALEO

Apple Nachos Prep Time: 5 minutes

Cook Time: 0 minutes

Yield: 2-4 servings

Ingredients:

Instructions:

●● 2 apples

1. Slice apples thin, about ¼ inch thick. Arrange apple

●● ¼ cup dark chocolate chips

slices on a plate in a single layer.

●● 1 t coconut oil

2. In a small saucepan, melt chocolate chips and

●● ¼ cup almond butter (or cashew butter) ●● 2 T raisins ●● 1 T unsweetened shredded coconut

coconut oil until completely melted. 3. Drizzle melted chocolate and almond butter over the apple slices and sprinkle with raisins and shredded coconut.

Recipe author DEANNA DORMAN thelivefitgirls.com

pg. 15

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MINUTES 10OR LESS

Desserts PALEO

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