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

Klein’s Naturals Walnuts, Organic, Shelled, Net Wt. 7 oz. (Pack of 6)
Price: USD 31.54

Let’s Do Organic Shredded, Unsweetened Coconut, 8-Ounce Packages (Pack of 12)
Price: USD 21.14

Just Tomatoes Just Cranberries, 5.5-Ounce Bag
Price: USD 19.69

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

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.