Category Archives: Dessert

Chilled Fruit Soup: Berries + Kefir

Chilled fruit soup-Berries and KefirWith antioxidant-rich berries and probiotic-rich kefir, this chilled soup is delicious and nutritious. Enjoy as an appetizer, snack, or simple dessert. To adjust the sweetness, just add more or less black raspberry powder!


  • Dairy kefir (plain)
  • Black raspberry powder
  • Frozen wild blueberries, defrosted

STEPS for 1 serving (about 1/2 cup)

  • Pour about 1/3 cup kefir into each individual serving bowl.
  • Add black raspberry powder to taste; mix.
  • Add defrosted wild blueberries and mix.
  • Garnish with a few more blueberries.



Green Valley Organics Kefir. I like Green Valley Organics Kefir because it’s organic, a tad sweet with no more carbs than other plain kefirs — and it’s an amazing source of probiotic bacteria (good gut bugs). I was blown away when I learned that per 8 ounce serving, this kefir contains about 590 billion CFUs or colony forming units of probiotic bacteria from 10 different strains! That’s a lot more than most probiotic supplements!

organic black raspberry powderI love Virgin Extracts Pure Premium Raw Freeze Dried Organic Black Raspberry Powder Extract Concentrate because it’s organic (even though it just says so in fine print on the back of the package), tastes great, is super convenient, and ess expensive than fresh black raspberries — though it’s certainly not cheap.

What makes black raspberries (which, BTW, are not the same as blackberries) so healthy? Check out this extensive list of nutrition and health benefits.

Enjoy and be healthy!
~ Leni


Pumpkin Pie Parfait

Pumpkin Pie Parfaits in shot glasses
Pumpkin Pie Parfaits in shot glasses

This Pumpkin Pie Parfait is a sweet (but not too sweet) dessert that will use up that can of pumpkin that may be leftover from Thanksgiving and now taking up space on your pantry shelf.


1, 15-ounce can pumpkin
1 cup creamy (not crunchy) almond butter
1/4 cup maple syrup
1 teaspoon of the Make-Your-Own Pumpkin Pie Spice Mix

Make-Your-Own Pumpkin Pie Spice Mix (This recipe makes more than what’s needed for the parfaits.)

1 tablespoon plus 1 teaspoon Ceylon cinnamon
2 teaspoons ground dried ginger
1/4 teaspoon allspice (optional)

Whipped cream


Into a food processor fitted with the metal blade, place the pumpkin, almond butter, maple syrup, and 1 teaspoon of the Make-Your-Own Pumpkin Pie Spice. Process until smooth and creamy. Chill in refrigerator.

Serve in shot glasses or other little glasses. (To get the pumpkin mixture into the glasses you just put it into a sturdy plastic bag, snip one corner off of the bag, and then squeeze the mixture into the shot glasses just like you would squeeze a tube of toothpaste. )

Top with whipped cream.


Pumpkin – Pumpkin is low in carbohydrates and high in fiber and vitamin A.

Ceylon cinnamon – When you buy “cinnamon” at the supermarket in the U.S., it’s probably cassia cinnamon (the less expensive cinnamon). Cassia cinnamon contains coumarin — a compound about which there are some serious health concerns. So seek out Ceylon cinnamon, available at Penzeys Spices and other spice shops. Ceylon cinnamon has a somewhat soft and mild cinnamon flavor. For information about the health benefits of Ceylon cinnamon, see:

Enjoy and be healthy!

Coconut Egg Mini Muffins – Gluten Free and Dairy Free

Coconut Egg Mini Muffins -- Gluten Free and Dairy Free
Coconut Egg Mini Muffins — Gluten Free and Dairy Free

Need to think of something to bring to a potluck? These delicious little muffins could be just the thing! Almost everyone can enjoy them because they are gluten free and dairy free.

Besides being great for a potluck, these Coconut Egg Mini Muffins are a  perfect for a snack, dessert, or breakfast — especially with a cup of hot coffee!

Coconut Egg Mini Muffins – Gluten Free and Dairy Free!
Makes 24 mini muffins


1 1/2 Tablespoons coconut oil
2 cups flaked unsweetened coconut
11 large eggs (yes, 11, not 12)
½ cup maple syrup or honey (Note: Honey will give a sweeter taste.)
½ teaspoon vanilla extract
¼ teaspoon salt


Preheat oven to 375 degrees F.

Grease a 24-cup non-stick mini muffin pan with coconut oil. (Tip: Place small bits of coconut oil into each muffin cup and then place the muffin pan into the oven — briefly — while the oven in heating up. This will melt the coconut oil and make it easy to grease the muffin cups with a pastry brush.)

Evenly divide the flaked coconut among the muffin cups. Set the muffin pan aside.

Place the eggs into a bowl with a lip and preferably also a handle. Using a hand-held whisk beat the eggs until they are well blended. Add the maple syrup, vanilla extract, and salt to the eggs; whisk until thoroughly mixed.

Pour about half of the egg mixture over the coconut in the mini muffin cups, starting with the ones in the center of the pan – because if you accidentally pour too much egg into a muffin cup, it will end up on the pan instead of on the counter. Then whisk the egg mixture again and pour about half of it into the muffin cups. Finally, whisk again and pour the rest of the mixture into the muffin cups. Use a fork to coax the coconut that’s sticking up to get mixed with the egg mixture so it won’t burn.

Place the filled muffin pan on the top shelf of the pre-heated 375 degree F oven and bake for 16 minutes.. Check to see if they are slightly brown on top (as in photo). If not, bake for 2 more minutes.

Remove the muffin pan from the oven and let the muffins cool in the pan for about 10 minutes. Then gently remove the muffins from the pan. If they stick to the sides of the muffin cup, just use a spoon around the edges to loosen them before removing them from the pan.

To store, cover and refrigerate.

Enjoy and be healthy!