30& SIMPLE HEALTHY DESSERTS - Amazon S3...½ cup unsweetened almond milk ½ cup coconut oil 2 tsp...
Transcript of 30& SIMPLE HEALTHY DESSERTS - Amazon S3...½ cup unsweetened almond milk ½ cup coconut oil 2 tsp...
13O HEALTHY amp SIMPLE DESSERTS
HEALTHY amp SIMPLE30
DESSERTS
INCLUDES CALORIES PER SERVE FOR EVERY RECIPE
2
SAFE EFFECTIVE TRUSTED
Challenge yourself and see what you can achieve Join today
MICHAELA HAS LOST 16KG ON OUR PROGRAM
SO FAR
RAE HAS LOST 13KG
KAT HAS LOST 27KG
LAURA HAS LOST 34KG
Created for busy mums Lose an average of 4-6kg
over the 28 days Customised meal plans Personalised shopping lists Breastfeeding friendly All exercises done at home
in less than 30 minutes
28 DAYS
800 EXCLUSIVE RECIPES
For more info visit wwwlosebabyweightcomau or wwwhealthymummycom
TO A BRAND NEW YOUJOIN THE NEXT 28 DAY CHALLENGE TO START A HEALTHIER LIFESTYLE NOW
w - wwwhealthymummycom e - supporthealthymummycom
Join us on Facebook at wwwfacebookcomhealthymummy
Welcome letter 4Sweeteners used in the recipes 5
RECIPESStrawberry yoghurt mousse with berry coulis 6No-bake choc oat clusters 7Lemon macadamia balls 8Stewed rhubarb with yoghurt 9Cherry crumble 10Coconut tapioca pudding 11Rockmelon popsicles 12Peach amp passionfruit crisp 13Creamy avocado ice blocks 14Choc-dipped macaroons 15Mango sorbet 16Rice pudding with figs amp nuts 17Fruity coconut pancakes 18Choc-dipped kiwi amp banana pops 19Almond amp date coconut balls 20Cottage cheese blueberry bake 21Cinnamon almond baked peaches 22Ricotta pikelets with apricots 23Easy chocolate avocado amp pistachio pudding 24Dairy-free panna cotta with raspberries 25Watermelon coconut amp lime granita 26Banana amp orange delight 27Five-ingredient baked ricotta 28Super-fruity sundae 29Guilt-free apple amp blueberry crumble 30Dairy-free blueberry mousse 31Healthy triple-berry parfait 32Choc-berry chia pudding 33Strawberry amp mint rice paper rolls 34Blueberry yoghurt cheesecake 35
contents
33O HEALTHY amp SIMPLE DESSERTS
NAVIGATION TIP
CLICK ON A RECIPE
IN THE CONTENTS LIST TO GO TO
THE PAGE IT APPEARS ON
43O HEALTHY amp SIMPLE DESSERTS
There are few of us that dont have at least a bit of a sweet tooth ndash and nothing makes us crave desserts more than being told we cant have them But traditional desserts are often high in sugar fat and calories spelling disaster for your healthy eating regime and weight-loss efforts
However at The Healthy Mummy we believe that a healthy diet doesnt have to preclude a bit of indulgence even if youre trying to lose weight The key is to make smart choices look for healthy ingredients and keep an eye on your portions
To help you indulge without guilt weve created our 30 Healthy amp Simple Desserts cookbook Its packed full of deliciously sweet treats which can be whipped up in a flash And best of all you and your family can enjoy them knowing that they are much lower in sugar fat and calories than traditional alternatives and much better for your general health
We hope you love the recipes and enjoy cooking them
and The Healthy Mummy team
WELCOME TO THE HEALTHY MUMMY 30 HEALTHY amp SIMPLE DESSERTS
welcome
Rhian
ALL RIGHTS RESERVED This book contains material protected under International and Federal Copyright Laws and Treaties Any unauthorized reprint or use of this material is prohibited No part of this book may be reproduced or transmitted in any form or by any means electronic or mechanical
including photocopying recording or by any information storage and retrieval system without express written permission from the author publisher
Disclaimer This material is for information only and not intended to replace the advice of a medical professional Please consult with your doctor before starting any weight-loss program We do not recommend any dieting whilst pregnant unless under your doctorrsquos supervision
The information detailed in this book is accurate at the time of publication
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The recipes in this book dont use traditional processed white sugar we have instead opted to use a combination of whole fruits sugar
alternatives such as honey maple syrup and agave nectar and low-calorie natural sweeteners such as stevia or Natvia ndash all of which are readily available from health food shops and most supermarkets
About stevia Stevia is a sweet-leafed plant The leaves of the stevia plant have an incredible sweetness that is 300 times sweeter than sugar However stevia by itself can sometimes have a bitter aftertaste If you
find this try a natural sweetener blend such as Natvia which uses a combination of stevia and erythritol another natural sweetener
Stevia is available in liquid and powder forms
About Natvia Natvia is a 100 per cent natural sweetener blend It uses the very best part of the stevia plant combined with a naturally occurring nectar known as erythritol Natvia can be used in any of our
recipes in place of sugar It is easy to use as a one-to-one sugar substitute and can also be used for dusting
About agave nectar Agave nectar is a syrup extracted from the agave plant It is high in fructose but has a lower glycemic index score than
table sugar meaning it releases energy more slowly and helps you avoid the sugar highs and crashes associated with many sweet foods
SWEETENERS USED IN THE RECIPES
This is using powdered steviaWhen using stevia alwayscheck the packet for exact
conversion quantities
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STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
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NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
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LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
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STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
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CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
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COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
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ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
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PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
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CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
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CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
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MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
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RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
2
SAFE EFFECTIVE TRUSTED
Challenge yourself and see what you can achieve Join today
MICHAELA HAS LOST 16KG ON OUR PROGRAM
SO FAR
RAE HAS LOST 13KG
KAT HAS LOST 27KG
LAURA HAS LOST 34KG
Created for busy mums Lose an average of 4-6kg
over the 28 days Customised meal plans Personalised shopping lists Breastfeeding friendly All exercises done at home
in less than 30 minutes
28 DAYS
800 EXCLUSIVE RECIPES
For more info visit wwwlosebabyweightcomau or wwwhealthymummycom
TO A BRAND NEW YOUJOIN THE NEXT 28 DAY CHALLENGE TO START A HEALTHIER LIFESTYLE NOW
w - wwwhealthymummycom e - supporthealthymummycom
Join us on Facebook at wwwfacebookcomhealthymummy
Welcome letter 4Sweeteners used in the recipes 5
RECIPESStrawberry yoghurt mousse with berry coulis 6No-bake choc oat clusters 7Lemon macadamia balls 8Stewed rhubarb with yoghurt 9Cherry crumble 10Coconut tapioca pudding 11Rockmelon popsicles 12Peach amp passionfruit crisp 13Creamy avocado ice blocks 14Choc-dipped macaroons 15Mango sorbet 16Rice pudding with figs amp nuts 17Fruity coconut pancakes 18Choc-dipped kiwi amp banana pops 19Almond amp date coconut balls 20Cottage cheese blueberry bake 21Cinnamon almond baked peaches 22Ricotta pikelets with apricots 23Easy chocolate avocado amp pistachio pudding 24Dairy-free panna cotta with raspberries 25Watermelon coconut amp lime granita 26Banana amp orange delight 27Five-ingredient baked ricotta 28Super-fruity sundae 29Guilt-free apple amp blueberry crumble 30Dairy-free blueberry mousse 31Healthy triple-berry parfait 32Choc-berry chia pudding 33Strawberry amp mint rice paper rolls 34Blueberry yoghurt cheesecake 35
contents
33O HEALTHY amp SIMPLE DESSERTS
NAVIGATION TIP
CLICK ON A RECIPE
IN THE CONTENTS LIST TO GO TO
THE PAGE IT APPEARS ON
43O HEALTHY amp SIMPLE DESSERTS
There are few of us that dont have at least a bit of a sweet tooth ndash and nothing makes us crave desserts more than being told we cant have them But traditional desserts are often high in sugar fat and calories spelling disaster for your healthy eating regime and weight-loss efforts
However at The Healthy Mummy we believe that a healthy diet doesnt have to preclude a bit of indulgence even if youre trying to lose weight The key is to make smart choices look for healthy ingredients and keep an eye on your portions
To help you indulge without guilt weve created our 30 Healthy amp Simple Desserts cookbook Its packed full of deliciously sweet treats which can be whipped up in a flash And best of all you and your family can enjoy them knowing that they are much lower in sugar fat and calories than traditional alternatives and much better for your general health
We hope you love the recipes and enjoy cooking them
and The Healthy Mummy team
WELCOME TO THE HEALTHY MUMMY 30 HEALTHY amp SIMPLE DESSERTS
welcome
Rhian
ALL RIGHTS RESERVED This book contains material protected under International and Federal Copyright Laws and Treaties Any unauthorized reprint or use of this material is prohibited No part of this book may be reproduced or transmitted in any form or by any means electronic or mechanical
including photocopying recording or by any information storage and retrieval system without express written permission from the author publisher
Disclaimer This material is for information only and not intended to replace the advice of a medical professional Please consult with your doctor before starting any weight-loss program We do not recommend any dieting whilst pregnant unless under your doctorrsquos supervision
The information detailed in this book is accurate at the time of publication
53O HEALTHY amp SIMPLE DESSERTS
The recipes in this book dont use traditional processed white sugar we have instead opted to use a combination of whole fruits sugar
alternatives such as honey maple syrup and agave nectar and low-calorie natural sweeteners such as stevia or Natvia ndash all of which are readily available from health food shops and most supermarkets
About stevia Stevia is a sweet-leafed plant The leaves of the stevia plant have an incredible sweetness that is 300 times sweeter than sugar However stevia by itself can sometimes have a bitter aftertaste If you
find this try a natural sweetener blend such as Natvia which uses a combination of stevia and erythritol another natural sweetener
Stevia is available in liquid and powder forms
About Natvia Natvia is a 100 per cent natural sweetener blend It uses the very best part of the stevia plant combined with a naturally occurring nectar known as erythritol Natvia can be used in any of our
recipes in place of sugar It is easy to use as a one-to-one sugar substitute and can also be used for dusting
About agave nectar Agave nectar is a syrup extracted from the agave plant It is high in fructose but has a lower glycemic index score than
table sugar meaning it releases energy more slowly and helps you avoid the sugar highs and crashes associated with many sweet foods
SWEETENERS USED IN THE RECIPES
This is using powdered steviaWhen using stevia alwayscheck the packet for exact
conversion quantities
63O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
w - wwwhealthymummycom e - supporthealthymummycom
Join us on Facebook at wwwfacebookcomhealthymummy
Welcome letter 4Sweeteners used in the recipes 5
RECIPESStrawberry yoghurt mousse with berry coulis 6No-bake choc oat clusters 7Lemon macadamia balls 8Stewed rhubarb with yoghurt 9Cherry crumble 10Coconut tapioca pudding 11Rockmelon popsicles 12Peach amp passionfruit crisp 13Creamy avocado ice blocks 14Choc-dipped macaroons 15Mango sorbet 16Rice pudding with figs amp nuts 17Fruity coconut pancakes 18Choc-dipped kiwi amp banana pops 19Almond amp date coconut balls 20Cottage cheese blueberry bake 21Cinnamon almond baked peaches 22Ricotta pikelets with apricots 23Easy chocolate avocado amp pistachio pudding 24Dairy-free panna cotta with raspberries 25Watermelon coconut amp lime granita 26Banana amp orange delight 27Five-ingredient baked ricotta 28Super-fruity sundae 29Guilt-free apple amp blueberry crumble 30Dairy-free blueberry mousse 31Healthy triple-berry parfait 32Choc-berry chia pudding 33Strawberry amp mint rice paper rolls 34Blueberry yoghurt cheesecake 35
contents
33O HEALTHY amp SIMPLE DESSERTS
NAVIGATION TIP
CLICK ON A RECIPE
IN THE CONTENTS LIST TO GO TO
THE PAGE IT APPEARS ON
43O HEALTHY amp SIMPLE DESSERTS
There are few of us that dont have at least a bit of a sweet tooth ndash and nothing makes us crave desserts more than being told we cant have them But traditional desserts are often high in sugar fat and calories spelling disaster for your healthy eating regime and weight-loss efforts
However at The Healthy Mummy we believe that a healthy diet doesnt have to preclude a bit of indulgence even if youre trying to lose weight The key is to make smart choices look for healthy ingredients and keep an eye on your portions
To help you indulge without guilt weve created our 30 Healthy amp Simple Desserts cookbook Its packed full of deliciously sweet treats which can be whipped up in a flash And best of all you and your family can enjoy them knowing that they are much lower in sugar fat and calories than traditional alternatives and much better for your general health
We hope you love the recipes and enjoy cooking them
and The Healthy Mummy team
WELCOME TO THE HEALTHY MUMMY 30 HEALTHY amp SIMPLE DESSERTS
welcome
Rhian
ALL RIGHTS RESERVED This book contains material protected under International and Federal Copyright Laws and Treaties Any unauthorized reprint or use of this material is prohibited No part of this book may be reproduced or transmitted in any form or by any means electronic or mechanical
including photocopying recording or by any information storage and retrieval system without express written permission from the author publisher
Disclaimer This material is for information only and not intended to replace the advice of a medical professional Please consult with your doctor before starting any weight-loss program We do not recommend any dieting whilst pregnant unless under your doctorrsquos supervision
The information detailed in this book is accurate at the time of publication
53O HEALTHY amp SIMPLE DESSERTS
The recipes in this book dont use traditional processed white sugar we have instead opted to use a combination of whole fruits sugar
alternatives such as honey maple syrup and agave nectar and low-calorie natural sweeteners such as stevia or Natvia ndash all of which are readily available from health food shops and most supermarkets
About stevia Stevia is a sweet-leafed plant The leaves of the stevia plant have an incredible sweetness that is 300 times sweeter than sugar However stevia by itself can sometimes have a bitter aftertaste If you
find this try a natural sweetener blend such as Natvia which uses a combination of stevia and erythritol another natural sweetener
Stevia is available in liquid and powder forms
About Natvia Natvia is a 100 per cent natural sweetener blend It uses the very best part of the stevia plant combined with a naturally occurring nectar known as erythritol Natvia can be used in any of our
recipes in place of sugar It is easy to use as a one-to-one sugar substitute and can also be used for dusting
About agave nectar Agave nectar is a syrup extracted from the agave plant It is high in fructose but has a lower glycemic index score than
table sugar meaning it releases energy more slowly and helps you avoid the sugar highs and crashes associated with many sweet foods
SWEETENERS USED IN THE RECIPES
This is using powdered steviaWhen using stevia alwayscheck the packet for exact
conversion quantities
63O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
43O HEALTHY amp SIMPLE DESSERTS
There are few of us that dont have at least a bit of a sweet tooth ndash and nothing makes us crave desserts more than being told we cant have them But traditional desserts are often high in sugar fat and calories spelling disaster for your healthy eating regime and weight-loss efforts
However at The Healthy Mummy we believe that a healthy diet doesnt have to preclude a bit of indulgence even if youre trying to lose weight The key is to make smart choices look for healthy ingredients and keep an eye on your portions
To help you indulge without guilt weve created our 30 Healthy amp Simple Desserts cookbook Its packed full of deliciously sweet treats which can be whipped up in a flash And best of all you and your family can enjoy them knowing that they are much lower in sugar fat and calories than traditional alternatives and much better for your general health
We hope you love the recipes and enjoy cooking them
and The Healthy Mummy team
WELCOME TO THE HEALTHY MUMMY 30 HEALTHY amp SIMPLE DESSERTS
welcome
Rhian
ALL RIGHTS RESERVED This book contains material protected under International and Federal Copyright Laws and Treaties Any unauthorized reprint or use of this material is prohibited No part of this book may be reproduced or transmitted in any form or by any means electronic or mechanical
including photocopying recording or by any information storage and retrieval system without express written permission from the author publisher
Disclaimer This material is for information only and not intended to replace the advice of a medical professional Please consult with your doctor before starting any weight-loss program We do not recommend any dieting whilst pregnant unless under your doctorrsquos supervision
The information detailed in this book is accurate at the time of publication
53O HEALTHY amp SIMPLE DESSERTS
The recipes in this book dont use traditional processed white sugar we have instead opted to use a combination of whole fruits sugar
alternatives such as honey maple syrup and agave nectar and low-calorie natural sweeteners such as stevia or Natvia ndash all of which are readily available from health food shops and most supermarkets
About stevia Stevia is a sweet-leafed plant The leaves of the stevia plant have an incredible sweetness that is 300 times sweeter than sugar However stevia by itself can sometimes have a bitter aftertaste If you
find this try a natural sweetener blend such as Natvia which uses a combination of stevia and erythritol another natural sweetener
Stevia is available in liquid and powder forms
About Natvia Natvia is a 100 per cent natural sweetener blend It uses the very best part of the stevia plant combined with a naturally occurring nectar known as erythritol Natvia can be used in any of our
recipes in place of sugar It is easy to use as a one-to-one sugar substitute and can also be used for dusting
About agave nectar Agave nectar is a syrup extracted from the agave plant It is high in fructose but has a lower glycemic index score than
table sugar meaning it releases energy more slowly and helps you avoid the sugar highs and crashes associated with many sweet foods
SWEETENERS USED IN THE RECIPES
This is using powdered steviaWhen using stevia alwayscheck the packet for exact
conversion quantities
63O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
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GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
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DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
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CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
53O HEALTHY amp SIMPLE DESSERTS
The recipes in this book dont use traditional processed white sugar we have instead opted to use a combination of whole fruits sugar
alternatives such as honey maple syrup and agave nectar and low-calorie natural sweeteners such as stevia or Natvia ndash all of which are readily available from health food shops and most supermarkets
About stevia Stevia is a sweet-leafed plant The leaves of the stevia plant have an incredible sweetness that is 300 times sweeter than sugar However stevia by itself can sometimes have a bitter aftertaste If you
find this try a natural sweetener blend such as Natvia which uses a combination of stevia and erythritol another natural sweetener
Stevia is available in liquid and powder forms
About Natvia Natvia is a 100 per cent natural sweetener blend It uses the very best part of the stevia plant combined with a naturally occurring nectar known as erythritol Natvia can be used in any of our
recipes in place of sugar It is easy to use as a one-to-one sugar substitute and can also be used for dusting
About agave nectar Agave nectar is a syrup extracted from the agave plant It is high in fructose but has a lower glycemic index score than
table sugar meaning it releases energy more slowly and helps you avoid the sugar highs and crashes associated with many sweet foods
SWEETENERS USED IN THE RECIPES
This is using powdered steviaWhen using stevia alwayscheck the packet for exact
conversion quantities
63O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
63O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY YOGHURT MOUSSE WITH BERRY COULIS
SERVES 1
INGREDIENTS 1 tsp powdered gelatine
30ml water8 strawberries
6 tbsp reduced-fat Greek yoghurt 2 tsp maple syrup
frac12 cup raspberries (fresh or frozen and thawed) 2 tsp lemon juice or to taste
METHODSprinkle gelatine over water and leave to soften for a few minutes Then set bowl of gelatine mixture over a saucepan of hot water and stir until gelatine is dissolved
and liquid is clear Hull and slice strawberries reserving one Combine sliced strawberries yoghurt gelatine and half the maple syrup in a small serving dish Refrigerate for 2 hours or until set When ready to serve mash raspberries with a fork and stir through remaining maple syrup and lemon juice Slice remaining strawberry combine with raspberry sauce and pour over mousse to serve
209CALORIES PER
SERVE
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
73O HEALTHY amp SIMPLE DESSERTS
NO-BAKE CHOC OAT CLUSTERS
MAKES 12
INGREDIENTS 2 cups plain quick oats
1 cup shredded coconut frac12 cup unsweetened cocoa powder
frac12 cup unsweetened almond milk frac12 cup coconut oil 2 tsp liquid stevia
METHOD
In a large bowl combine oats and coconut Place cocoa powder almond milk and coconut oil in a saucepan and stir over a medium heat until the
mixture is smooth Bring to the boil and cook for 2-3 minutes stirring Stir in the stevia then pour mixture over the oats and coconut and quickly mix to coat Scoop out tablespoons of mixture and place onto a tray lined with baking paper Allow the clusters to cool and set then serve Clusters may
be kept in an airtight container for up to 1 week
140CALORIES PER
CLUSTER
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
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CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
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COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
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MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
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RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
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CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
83O HEALTHY amp SIMPLE DESSERTS
LEMON MACADAMIA BALLS
MAKES 15
INGREDIENTS 2 cups shredded coconut plus extra to coat
frac34 cup macadamias 3 tbsp honey
2 tbsp coconut oil 1 lemon zested and juiced
METHOD
Place all ingredients in a food processor and process for 1-2 minutes Using clean hands roll the mixture into small balls about the size of a 20-cent coin Roll the balls in extra coconut Place on a tray
lined with baking paper and chill in the fridge until firm
128CALORIES PER
BALL
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
93O HEALTHY amp SIMPLE DESSERTS
STEWED RHUBARB WITH YOGHURT
SERVES 6
INGREDIENTS 1 bunch rhubarb stalks chopped
1 apple peeled and grated 2 tbsp water
frac12 tsp stevia (powdered or liquid) 1 tsp ground cinnamon
1 cup reduced-fat Greek yoghurt
METHOD
Put the rhubarb apple water stevia and cinnamon in a saucepan and stir to combine Cover and stew over a low-medium heat for 15 minutes or until the rhubarb softens and begins to lose its shape Remove from the
heat and allow to cool a little Serve with a large dollop of yoghurt
75CALORIES PER
SERVE
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
103O HEALTHY amp SIMPLE DESSERTS
CHERRY CRUMBLE
SERVES 6
INGREDIENTS 3 cups pitted cherries (fresh or frozen and thawed)
1 tsp vanilla essence ⅓ cup reduced-fat coconut milk
2 tbsp agave nectar1 tsp cinnamon
⅓ cup rolled oats ⅓ cup almond meal 2 tbsp coconut oil
1 tbsp water Pinch of salt
200g reduced-fat Greek yoghurt
METHOD
Preheat oven to 190˚C Combine cherries vanilla essence coconut milk and agave nectar in a bowl In a food processor process cinnamon oats almond meal coconut
oil water and salt Pour the cherry mixture into an ovenproof baking dish then top evenly with the crumble mixture Bake for 20 minutes or until the topping is golden
brown and crunchy Allow to cool slightly then serve with a dollop of yoghurt
211CALORIES PER
SERVE
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
113O HEALTHY amp SIMPLE DESSERTS
COCONUT TAPIOCA PUDDING
SERVES 4
INGREDIENTS ⅓ cup tapioca pearls
1 cup unsweetened almond milk2 cups reduced-fat coconut milk
frac14 cup agave nectar1 tsp vanilla extract
1 tsp cornflourPinch of salt
4 large strawberries finely choppedfrac12 cup chopped rockmelon
frac12 cup chopped honeydew melonfrac12 cup chopped mango
METHOD Combine tapioca pearls and almond milk and allow to soak overnight Combine soaked tapioca and
coconut milk in a saucepan over a low-medium heat Once the pudding reaches boiling point add agave and vanilla extract Simmer for 10 minutes stirring then add cornflour and salt and stir to combine Simmer for another 5-6 minutes Transfer to a glass bowl or pyrex dish and allow to cool for at least
1 hour Spoon pudding into small jars or dessert glasses and top with fruit to serve
228CALORIES PER
SERVE
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
123O HEALTHY amp SIMPLE DESSERTS
ROCKMELON POPSICLES
MAKES 10
INGREDIENTS 1 rockmelon seeds and skin removed
4 tbsp lime juice
METHOD In a blender puree rockmelon and lime juice until very smooth Pour into
popsicle moulds and freeze for 4-6 hours until solid Alternatively pour puree into glasses or plastic pots and place a wooden popsicle stick in the centre
before freezing Dip in warm water to remove from moulds
25CALORIES PER
POPSICLE
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
133O HEALTHY amp SIMPLE DESSERTS
PEACH amp PASSIONFRUIT CRISP
SERVES 6
INGREDIENTS 6 peaches skin and stone removed sliced
4 passionfruit pulp only1 tbsp agave nectar
1 orange juiced1 tbsp lemon juice
1 tsp cinnamon ⅓ cup rolled oats1 tbsp coconut oil
1 tbsp honey Pinch of salt
⅓ cup almond meal
METHOD Preheat oven to 200˚C Place peaches and passionfruit in the bottom of an ovenproof dish
Drizzle agave nectar orange juice and lemon juice over the top then sprinkle with cinnamon In a food processor blitz oats coconut oil honey salt and almond meal for a few seconds
Scatter crumble mixture over fruit Bake for 20 minutes or until golden Serve warm
190CALORIES PER
SERVE
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
143O HEALTHY amp SIMPLE DESSERTS
CREAMY AVOCADO ICE BLOCKS
MAKES 6-8
INGREDIENTS 2 large avocados flesh only
200ml unsweetened almond milk (or reduced-fat coconut milk)
1 tbsp agave nectarA few drops of vanilla extract
METHOD In a blender process avocados and milk until creamy Add agave nectar
and vanilla and blend again to combine Pour mixture into ice-block moulds or alternatively pour into small glasses or plastic pots and place a wooden
popsicle stick in the centre Freeze for at least 4 hours or overnight
120CALORIES PER
ICE BLOCK
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
153O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED MACAROONS
MAKES 20
INGREDIENTS 4 egg whites
2 tbsp liquid stevia1 tsp vanilla essence
2 cups shredded coconutfrac12 cup dark cooking chocolate
METHOD Preheat oven to 180˚C Whisk egg whites and stevia together until peaks
form then add vanilla and coconut and gently mix with a spoon Scoop out 1 tablespoon of mixture and roll in your hands to make a small firm ball Place on a baking tray lined with baking paper Repeat with remaining mixture Bake for 10 minutes or until tops are golden and crispy Remove from the oven and allow to cool Heat chocolate in the microwave on a low setting until melted Carefully dip the bottoms of the cooled macaroons in the melted chocolate and place back on the baking paper Allow the chocolate to set then serve
61CALORIES PERMACAROON
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
163O HEALTHY amp SIMPLE DESSERTS
MANGO SORBET
SERVES 4
INGREDIENTS 1 orange juiced
2 ripe mangoes flesh roughly choppedfrac12 cup reduced-fat coconut milk
2 drops liquid stevia2 tbsp crushed pistachios
METHOD Place orange juice mango coconut milk and stevia in a blender
and blend until smooth Pour mixture into a freezer-safe container Freeze for 6 hours or overnight To serve remove sorbet from
freezer and sit on the bench for 15-20 minutes until slightly thawed Use an ice-cream scoop or tablespoon to scoop out chunks of
sorbet and serve with pistachios scattered on top
155CALORIES PER
SERVE
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
173O HEALTHY amp SIMPLE DESSERTS
RICE PUDDING WITH FIGS amp NUTS
SERVES 2
INGREDIENTS 2 frac12 cups unsweetened almond milk
2 drops vanilla extract1 tbsp honey
⅓ cup arborio rice 2 figs quartered
2 tbsp crushed pistachios
METHOD Place almond milk vanilla and honey in a saucepan and bring to the boil Add rice and simmer uncovered over a low heat for 20 minutes or until rice is tender stirring
regularly to ensure pudding doesnrsquot burn or stick to the sides If the mixture becomes too dry add a splash of almond milk or water as needed Once the rice is tender
remove saucepan from the heat and allow to stand for 5-7 minutes to thicken Serve with fresh figs and topped with pistachios
299CALORIES PER
SERVE
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
183O HEALTHY amp SIMPLE DESSERTS
FRUITY COCONUT PANCAKES
SERVES 2
INGREDIENTS 4 egg whites
2 drops vanilla extractfrac14 cup coconut flour
⅓ cup unsweetened almond milkfrac12 banana mashed1 tbsp coconut oil
1 punnet blueberries2 peaches sliced
METHOD Beat the egg whites until light and frothy Add vanilla coconut flour almond milk and banana and stir to combine Heat coconut oil in a
non-stick frying pan over a medium-high heat Ladle spoonfuls of batter into the pan and cook for 4 minutes on each side or until golden
Serve pancakes topped with blueberries and peaches
311CALORIES PER
SERVE
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
193O HEALTHY amp SIMPLE DESSERTS
CHOC-DIPPED KIWI amp BANANA POPS
SERVES 6
INGREDIENTS 6 kiwifruit peeled and thickly sliced
4 large bananas peeled and thickly sliced1 cup good-quality dark cooking chocolate chopped
METHOD Insert a wooden toothpick or popsicle stick in the end of each piece of banana and kiwifruit Line a tray or wooden
board with baking paper Place the dark chocolate pieces in a microwave-safe bowl and melt in the microwave on a low
setting Stir chocolate with a spatula to ensure it is melted and smooth Carefully dip each piece of fruit in the melted
chocolate then place on the baking paper and allow to set
280CALORIES PER
SERVE
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
203O HEALTHY amp SIMPLE DESSERTS
ALMOND amp DATE COCONUT BALLS
MAKES 25
INGREDIENTS 2 cups raw almonds
2 cups shredded coconut2 cups soft medjool dates pitted
2 tbsp coconut oil1 tsp vanilla extract
METHOD Place almonds and coconut in a food processor and blitz until the almonds are finely
chopped Add dates coconut oil and vanilla and process until ingredients are combined Scoop out heaped tablespoons of mixture rolling between your hands to form balls
Place on a tray lined with baking paper then place in the freezer to set for at least 1 hour
138CALORIES PER
BALL
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
213O HEALTHY amp SIMPLE DESSERTS
COTTAGE CHEESE BLUEBERRY BAKE
SERVES 2
INGREDIENTS 200g reduced-fat cottage cheese
1 lemon zested1 tbsp honey
1 eggA few drops of vanilla extract
1 tsp cornflourfrac14 cup blueberries
METHOD Preheat oven to 190˚C Place cottage cheese lemon zest honey
egg vanilla and cornflour in a large bowl and use an electric beater to combine Stir through blueberries Pour the mixture into 2 small ovenproof ramekins Bake for 40 minutes or until
golden brown Allow to cool for 5 minutes then serve
167CALORIES PER
SERVE
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
223O HEALTHY amp SIMPLE DESSERTS
CINNAMON ALMOND BAKED PEACHES
SERVES 4
INGREDIENTS 4 ripe peaches
4 dates pitted and choppedfrac14 cup almonds finely chopped
3 tbsp honey1 tsp cinnamon plus extra for dusting
Mint leaves to serve
METHOD Preheat oven to 190˚C Cut peaches in half remove the stones and place them flesh side up in a baking dish Combine dates almonds honey and cinnamon in a bowl Fill each peach with the almond mixture Add 1cm of
water to the baking dish ndash this prevents the peaches drying out while baking Bake for 20-25 minutes or until golden brown Serve warm
with mint leaves and a light dusting of cinnamon
179CALORIES PER
SERVE
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
233O HEALTHY amp SIMPLE DESSERTS
RICOTTA PIKELETS WITH APRICOTS
SERVES 4
INGREDIENTS 1 cup wholemeal flourfrac12 tsp baking powder
Pinch of saltfrac12 cup almond milk
3 eggs1 tbsp honey
1 cup low-fat ricotta1 tbsp coconut oil
4 fresh apricots halved4 tbsp low-fat Greek yoghurt
METHOD In a bowl combine flour baking powder and salt In another bowl whisk together almond milk eggs honey and ricotta Gently fold wet and dry
ingredients together until just combined Heat coconut oil in a non-stick frying pan over a medium heat Add tablespoons of batter to the pan and cook until
golden on each side Serve warm with apricots and a dollop of yoghurt
301CALORIES PER
SERVE
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
243O HEALTHY amp SIMPLE DESSERTS
EASY CHOCOLATE AVOCADO amp PISTACHIO PUDDING
SERVES 4
INGREDIENTS 2 large ripe avocados
frac14 cup honeyfrac12 cup cocoa powder1 tsp vanilla essence
frac12 tsp cinnamon1 cup almond milk
frac14 cup crushed pistachios
METHOD Place avocado honey cocoa powder vanilla and cinnamon in a food processor and process for 3 minutes or until smooth Add almond milk and process again
until combined ndash add more milk if a lighter consistency is preferred Spoon mixture into 4 small bowls cover and refrigerate for 2-3 hours Top with pistachios to serve
309CALORIES PER
SERVE
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
253O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE PANNA COTTA WITH RASPBERRIES
SERVES 4
INGREDIENTS 2 tsp powdered gelatine
2 cups coconut milkA few drops of vanilla extract
frac12 cup fresh raspberriesMint leaves to serve
METHOD Combine gelatine and half of the coconut milk in a small saucepan and allow to stand
for 5 minutes Heat over a low-medium heat and stir until the gelatine is dissolved Add remaining coconut milk and stir then remove from the heat and stir in the vanilla extract Allow to cool then pour mixture into 4 small jelly moulds (or jars small cups
or small bowls) Cover with cling wrap and refrigerate for 4 hours or until set Once set invert each mould on a plate and gently tap to remove the panna cotta alternatively serve in the mould jar or bowl Top with fresh raspberries and mint
203CALORIES PER
SERVE
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
263O HEALTHY amp SIMPLE DESSERTS
WATERMELON COCONUT amp LIME GRANITA
SERVES 4
INGREDIENTS 550g seedless watermelon flesh roughly chopped (plus extra sliced watermelon to serve if desired)
4 tbsp lime juice⅓ cup agave nectar
frac12 cup coconut waterfrac12 tsp natural coconut essence
METHOD Put all the ingredients in a blender and blend until smooth Taste the mixture and add extra lime juice agave syrup or coconut essence if desired Pour mixture into a baking dish or pan Place in freezer for 2 hours then drag a fork through the mixture to break up the ice Repeat this process twice
Depending on your freezer setting the granita should be ready to serve in 5-6 hours Scoop the granita into 4 small dishes or glasses and allow to melt
slightly before serving Serve with a small slice of watermelon if desired
122CALORIES PER
SERVE
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
273O HEALTHY amp SIMPLE DESSERTS
BANANA amp ORANGE DELIGHT
SERVES 2
INGREDIENTS 1 frac12 oranges peeled flesh roughly chopped
1 frac12 large bananas1 tbsp honey
300g reduced-fat Greek yoghurt2 tbsp almond meal
METHOD Place orange banana and honey in a blender and blend until
combined Spoon into 2 dessert glasses or jars Top each with a generous layer of yoghurt and sprinkle with almond meal to serve
375CALORIES PER
SERVE
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
283O HEALTHY amp SIMPLE DESSERTS
FIVE-INGREDIENT BAKED RICOTTA
SERVES 4
INGREDIENTS 400g reduced-fat ricotta
1 tsp cinnamon⅓ cup honey
20 fresh raspberriesMint leaves to serve
METHOD Preheat oven to 170˚C Divide ricotta between 4 small ovenproof ramekins
Sprinkle each with cinnamon and drizzle over honey Bake for 15-20 minutes until lightly browned Top with raspberries and mint leaves to serve
185CALORIES PER
SERVE
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
293O HEALTHY amp SIMPLE DESSERTS
SUPER-FRUITY SUNDAE
SERVES 1
INGREDIENTS 2 kiwifruit peeled and choppedfrac14 cup reduced-fat Greek yoghurt
1 tbsp honeyfrac14 cup untoasted fruit-free muesli
1 passionfruit1 orange peeled and chopped
METHOD Puree kiwifruit in a blender and spoon into a dessert glass tumbler or jar Top with half the yoghurt Drizzle over half the honey Top with half the muesli and the passionfruit pulp Puree orange flesh in the blender and spoon over the top of sundae Top with remaining yoghurt honey and muesli and serve
380CALORIES PER
SERVE
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
303O HEALTHY amp SIMPLE DESSERTS
GUILT-FREE APPLE amp BLUEBERRY CRUMBLE
SERVES 5
INGREDIENTS 5 large red apples cored and chopped
100g fresh blueberries1 cup cloudy apple juice
2 cloves1 tsp cinnamon200g rolled oats
4 tbsp honey50g whole almonds2 tbsp coconut oil
2 tbsp flaked almonds
METHOD Preheat oven to 180˚C Place apples blueberries apple juice cloves and half of the cinnamon in a
saucepan Simmer over a low heat stirring often for 25 minutes or until the apples begin to soften and break down If the mixture is becoming too dry add a little water or more apple juice In a food processor
blitz oats honey whole almonds coconut oil and remaining cinnamon until combined Spoon cooked apple into 5 small ovenproof ramekins or 1 large baking dish Cover with crumble mixture Bake for
20 minutes or until golden Top with flaked almonds to serve
337CALORIES PER
SERVE
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
313O HEALTHY amp SIMPLE DESSERTS
DAIRY-FREE BLUEBERRY MOUSSE
SERVES 4
INGREDIENTS 350g frozen blueberries
300g firm silken tofufrac14 tsp cinnamon
4 drops vanilla extract3 tbsp maple syrup
3 tbsp water
METHOD Set aside a few blueberries for the topping Place all other
ingredients in a blender or food processor and blend until smooth Spoon into bowls and top with reserved blueberries Serve
immediately or place in the freezer for an icy treat
168CALORIES PER
SERVE
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
323O HEALTHY amp SIMPLE DESSERTS
HEALTHY TRIPLE-BERRY PARFAIT
SERVES 2
INGREDIENTS frac12 cup blueberriesfrac12 cup raspberries
4 strawberries sliced (plus 2 extra to serve)200g reduced-fat Greek yoghurt40g fruit-free untoasted muesli
2 tsp sunflower seedsfrac14 cup almonds chopped
2 tbsp coconut flakes2 tsp honey
2 pinches of cinnamon
METHOD Place one-third each of the blueberries raspberries and strawberries in the bottom of 2 jars or dessert glasses Add a dollop of yoghurt then another third of berries Top with muesli sunflower seeds almonds and coconut flakes Drizzle over honey Add another dollop of yoghurt Sprinkle with cinnamon Top with remaining berries
Cut a slit in each of the extra strawberries and place on the lip of the jar or glass to serve
383CALORIES PER
SERVE
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
333O HEALTHY amp SIMPLE DESSERTS
CHOC-BERRY CHIA PUDDING
SERVES 2
INGREDIENTS 1 cup almond milk
frac12 cup light coconut milkfrac14 cup chia seeds
2 tbsp cocoa powderPinch of cinnamon
1 tbsp honeyBlackberries to serve
METHOD
Briskly stir all the ingredients except the blackberries in a bowl (or shake in a jar) Cover and refrigerate for a minimum of 3 hours Every couple of hours check the mixture to ensure it hasnrsquot separated too much and stir if necessary
Serve chilled in little bowls topped with fresh blackberries
315CALORIES PER
SERVE
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
343O HEALTHY amp SIMPLE DESSERTS
STRAWBERRY amp MINT RICE PAPER ROLLS
SERVES 4
INGREDIENTS 200g rice vermicelli noodles
8 medium rice paper wrappers15 fresh strawberries hulled and thinly sliced
A handful of fresh mint leaves1 cup reduced-fat Greek yoghurt
METHOD Bring a large saucepan of water to the boil then turn off the heat and drop noodles into the water Allow to stand for 5 minutes or until tender then drain pat dry and set aside Pour some warm water into a large bowl Dip a rice paper wrapper into the water then
let stand for 30 seconds on a clean flat surface cover with a tea towel to ensure it doesnt dry out Place a layer of strawberries at one end of the wrapper followed by a few mint leaves then some rice noodles Top with more strawberries and mint and
carefully roll up folding in the ends tightly ndash this process is tricky so take your time Repeat with remaining ingredients Serve with yoghurt in a small bowl for dipping
Note If not serving immediately refrigerate covered with a tea towel to ensure the rolls donrsquot dry out
256CALORIES PER
SERVE
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
353O HEALTHY amp SIMPLE DESSERTS
BLUEBERRY YOGHURT CHEESECAKE
SERVES 10
INGREDIENTS 1 frac12 cups almond meal
frac14 tsp saltfrac14 tsp baking soda
2 tbsp honeyfrac14 cup coconut oil1 tsp vanilla extractfrac12 cup boiling water
1 heaped tbsp powdered gelatine500g reduced-fat Greek yoghurt250g reduced-fat cream cheese
1 lemon zested300g blueberries (fresh or frozen)
1 handful mint leaves
METHOD Preheat oven to 180˚C Combine almond meal salt and baking soda in a bowl In another bowl combine
honey coconut oil and vanilla Use a wooden spoon to combine wet and dry ingredients until a dough is formed Transfer the dough into a cake tin or pie dish and press into the sides with your hands Bake for 15 minutes until
golden brown Stir together boiling water and gelatine until the gelatine is dissolved then set aside to cool Place yoghurt cream cheese and lemon zest in a blender and blend on a medium speed until the mixture is fluffy Add the gelatine mixture and blend for another few minutes Pour the filling into the cooked pie crust and
top with blueberries Refrigerate for 1 hour or until set Serve with fresh mint leaves
205CALORIES PER
SERVE
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
3O HEALTHY amp SIMPLE DESSERTS
EMPOWERING MUMS
TO LIVE A HEALTHIER LIFE
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
HEALTHY PREGNANCY
HEALTHY WEIGHT LOSS
HEALTHY KIDS
TO SEE OUR FULL PRODUCT RANGE VISIT WWWHEALTHYMUMMYCOM
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
383O HEALTHY amp SIMPLE DESSERTS
Rhian amp The Healthy Mummy team
yoursquove enjoyed reading and using The Healthy Mummys 30 Healthy amp Simple Desserts
If you would like to purchase any of our products and plans or want access to more health information and recipes please visit
our website wwwhealthymummycom
If you have any questions regarding anything in this book or any of our plans you can
email us at supportthehealthymummycom and wersquoll do our best to answer your query
Good luck on your healthy lifestyle journey
We hope
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy
393O HEALTHY amp SIMPLE DESSERTS
empowering mums to live a healthier life
HEALTHY PREGNANCYHEALTHY WEIGHT LOSS
HEALTHY KIDS
Disclaimer This material is for reference only and not intended to replace the advice of a medical professional Always speak to your doctor before changing your diet or
undertaking any exercise program The Healthy Mummy shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein
Contact us on supporthealthymummycom or join us on Facebook at wwwfacebookcomhealthymummy