Healthy Decisions for the Love of Health

  6 Week Body Sculpturing - Desserts

Homemade Fruity Ice Cream

   2   Bananas (Just Ripe)*  Peel and Mash thoroughly
   1   Tbsp applesauce (unsweetened) can be omitted [you         could also use Stevia 1/4 - 1/2 Stevia extract powder]
1/2   tsp vanilla
1/8   tsp cinnamon (add more if you like)
1/8   tsp nutmeg
Could also use ginger and/or mace

Add applesauce or Stevia, vanilla, cinnamon and nutmeg.  Blend well.

Cover and place in the freezer for awhile.

*Many fruits make delicious smoothie "ice creams".  Try apples or pears ar well.  Just peel warm in oven to soften.  Core the fruit then mash or puree it in a blender.

Try juicy fruits like peaches or pineapple as well.

When serving sprinkle on frozen blueberries, cranberries, raspberries, blackberries or  frozen strawberries pieces

Exotic Fruit Medley
1/2 cantalope, cut into 1" pieces
1/2 cup kiwi, sliced
1/2 cup blueberries
Juice of 1 lime
1/4 to 1/2  Stevia Extract Powder
Fresh mint leaves

Combine fruit in a bowl

Dissolve Stevia in lime juice. Pour over fruit. Stir in mint
2-4 servings


Berry Blast: Mix together 1 cup strawberries, 1/2 cup raspberries, 1/2 cup of blueberries and 1/2 cup blackberries instead.   2-4 servings

Breakfast Blend: Mix together 1 chopped apple, 1 sliced just ripe banana, 1/2 blueberries.  2-4 servings

Tropical Fruit Medley: Mix together 1 papaya, 1/2 cantaloupe, 1/2 cup kiwi and 1/2 cup fresh pineapple.  2-4 servings

** These recipes use fruit from A & B.  Be sure to uce fruit combinations that are appropriate to your plan.

Fresh Applesauce
Use your favorite variety for this special treat.
3 chilled apples, scrubbed
1/8 tsp Stevia Extract Powder
1/2 cup homemade pineapple or apple juice
Juice of 1/2 lemon or lime (optional)

Rince cut and core apples.  Place in the blender bowl toghether with stevia and fruit juice.  Blend until smooth.  Serve.  Can shake on  1/8 tsp nutmeg, cinnamon or ginger.

Tip: Change the consistancy by varying the amount of juice added.

Fresh Strawberry Sauce

Use this same recipe to make blueberry sauce.
3 1/2 cups sliced strawberries
1/2 tsp Stevia Extract Powder
1/2 - 1 tbsp Lecithin granules may be added
1 tsp fresh lemon juice (Optional)

Place all ingredients except Lecithin in a food processor bowl or blender bowl.  Process a few seconds or until smooth. Stir in Lecithin Granules. Serve immediately.

If some sauce is leftover, simmer over low heat about 5 minutes. Cool and refridgerate.

Fresh Pineapple Sauce

This makes a very tasty sauce that can be used in various ways.

1 ½     cups blended pineapple
1         cup unsweetened natural apple juice
2         Tbsp arrowroot powder
¼         tsp Stevia or Lo Han Extract powder


 1.        Place all ingredients in a medium saucepan.  Cook and stir over medium heat until sauce thickens.

 Good warm or chilled.  For a thicker sauce increase the arrowroot powder to 2 ½ Tbsp.  As a variation: Stir a dash of Cinnamon into the warm sauce for a different flavour.



Note: Because of the peanut butter these are for the living lean part of the program.

2   cups shaved coconut 
2   cups dried apples, peeled, cored and chopped 
  cup peanut butter 
½  tbsp. vanilla 

In a large bowl, combine all ingredients; mix well. Shape into
½-1" balls. Dry in your dehydrator at 135º for 4 to 5 hours, or until firm and crisp on the outside. 
Makes about 3 dozen.  

Brown Rice Pudding

Can be chilled and you can also use oatmeal in place of the rice for a oatmeal custard meal. Can be cooked on the stovetop as well, be sure to stir as it cooks. You can use the fresh strawberry sauce or applesause as a topping


½ cup cooked brown rice
2 egg whites
1 teaspoon vanilla
dash cinnamon
1/4 to1/8 tsp Stevia Extract Powder

Whisk egg whites until fluffy and mix in the cooked rice, vanilla, cinnamon, and Stevia. Cook on the stove top for a few minutes stirring every 30 seconds to keep eggs well mixed.
Perfect Oat Pie crust
6 egg whites (can use NatureEgg Simply egg whites)
¾ cup finely ground oats (ground in blender, food processor or coffee grinder)
1/8 to 1/4 tsp Stevia Extract Powder
1 tablespoon cinnamon
1½ teaspoon almond extract

Mix it all together in a glass bowl then put in a saucepan on the stove. Keep an eye on it, and let it get just to the point where it has a nice texture. It should be stirred every 30 seconds. Take it out and let it cool some. Then press it into a pie pan shaping with your fingers. You may have to wet your fingers with water  to keep it from sticking to you. Then pour in your pie filling and bake as you would any pie. It turns out so good, just seeing that pie crust under her pie really did it for one clien.

For all you GREAT bakers out there who might be able to add whatever kind of flavoring to your crust, go ahead, but make sure you share if you come up with an even better crust.

(Without filling) This Recipe Contains: Protein A, Carb B

In using this recipe, please keep in mind that the filling used is going to limit its use to certain meals (for example, for some members, fruit filled desserts may only be used as preworkout snacks.) In determining portion size, you’ll need to figure the total raw ingredients used for both filling and crust. In doing so, please keep in mind that oats double in volume when cooked and regardless of how they are used, your measurement should be based on the assumption that ¼ cup of raw oats equals a ½ cup Carb portion.


It is preferred to use the beans or nibs in recipes as they are less processed, & the cocoa butter keeps it more stable.

  • Combine equal amounts of raw cacao, nuts or seeds (pre-soaked if possible)   in a blender.
  • Sweeten with blue agave, yacon syrup, Stevia or Lo Han Extract.
  • Add cinnamon, creamed coconut or vanilla to taste.
  • Chill before moulding for ease of handling.
  • Press into balls or into a tray and cut into required bars/bite size pieces.
  • For smoother chocolates blend the cacao & nuts fine to start, or use powdered cacao (it has a slightly stronger taste so you will need less).
  • Will keep in the fridge for 2-3 days or up to two weeks if the nuts or seeds have been pre soaked & dehydrated.


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