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TYPE: Snack, Dessert PREP TIME: < 15 mins
Goodies Needed
- Pineapple (organic)
- Strawberries (organic)
- Bananas (organic)
- Raw, unsweetened shredded coconut (organic)
- Raw walnuts (organic)
- Cranberries (dried, unsweetened OR fresh)
* Quantities depend on portion sizes and number of people being served
Preparation Steps
- Twist off the top leaf part of the pineapple, cut the pineapple in half (lengthwise) and cut off the ends
- Cut the 2 halves of the pineapple into their own half (I find that a quarter of the pineapple is usually good to make a serving for 2-3 people)
- Cut out the core of the pineapple, cut off the skin and cut up the pineapple into chunks
- Peel the banana(s) and cut up into slices
- Wash the strawberries thoroughly, remove the leaf parts and cut up into quarters
- Place the 3 fruits into small bowls
- Sprinkle the tops of the dessert with a desired amount of the coconut, walnuts and cranberries (rinse the cranberries if using fresh ones)
- This is a fast, healthy, raw and delicious snack that the whole family can enjoy!
- You can serve this in some decorative glassware, to make a great healthy dessert for dinner guests who are used to eating some “sweets” after dinner
- Get creative too using different fruits and toppings!
- Enjoy and come back and let me know how you liked it!
Meal Nutritional Benefits
Pineapple:
- Good source of antioxidants
- good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
- promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
- for more information, visit the pineapple detailed overview from World’s Healthiest Foods
Bananas:
- Is a high energy food source
- good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
- offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
- for more information, visit the bananas detailed overview from World’s Healthiest Foods
Strawberries:
- good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
- contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
- for more information, visit the strawberry detailed overview from World’s Healthiest Foods
Dried, Unsweetened Coconut:
- good source of (in descending order): manganese, fiber, copper, selenium, magnesium, phosphorus, iron, potassium, zinc, vitamin B6, vitamin B5 and vitamin B2
- enhances overall health due to its many beneficial properties
- for more information, visit the coconut detailed overview from Nutrition Data
Walnuts:
- Rich and buttery in taste and texture
- Source of great antioxidants
- Just ¼ of a cup supplies over 90% of the omega-3 amount needed daily
- Source of (in descending order): omega-3, manganese, copper and tryptophan
- Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
- Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
- Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
- Enhance proper sleep as they are a source of natural melatonin
- for more information, visit the walnut detailed overview from World’s Healthiest Foods
Cranberries:
- Excellent source of antioxidants
- good source of (in descending order): vitamin C, fiber, manganese and vitamin K
- protect against urinary tract and bladder infections
- contain antibacterial and antiviral properties and help eliminate things like ulcer causing bacteria, herpes virus and E. coli
- prevent kidney stone formation, enhances oral and gastrointestinal health
- helps protect against high cholesterol, heart disease, cancer, macular degeneration
- for more information, visit the cranberry detailed overview from World’s Healthiest Foods
* For other healthy fruit options, if substituting any of the above, check out World’s Healthiest Food Listing












One Comment to “Vegetarian Recipe: Simple Raw Fruit Fantasia”
YUMMMMMMMM!
That serving would be just an appetizer for me. I could make a meal of this, easy. :D