4-Ingredient Fruity Dessert (sugar-free & gluten-free)

4-Ingredient Fruity Dessert is the recipe for today!

The recipe is sugar-free and gluten-free and not only the ingredient amount is limited but it will take you 5 minutes to make!


Is that even serious? - you may ask.


And my answer is - yes, you can make yourself a guiltless treat for a few minutes!

It's not as sweet as the all "sugar-free" dessert because it doesn't have dates or any other type of highly sweet sweeteners which are by the way are increasing your sugar levels anyway, so it only has one banana which is actually enough for me, but you can always add any kind of sweetener you love ;)


And the main ingredient here is sour cherries - so take a look at their possible health benefits!


Sour cherries (also called tart cherries) are loaded with important nutrients, including phytochemicals (disease-fighting plant compounds), antioxidants and vitamin C. This tiny red fruit is beneficial for cancer prevention, reduces inflammation, enhances heart health and provides other health benefits.


Antioxidant-Rich Fruit

Sour cherries are red fruits. Red fruits and vegetables are rich in the antioxidant phytochemical class known as anthocyanins. Phytochemicals give brightly colored fruits and vegetables their colorful hues. Anthocyanins, in particular, encourage healthy circulation, ensure proper nerve function and offer anti-cancer properties.


According to a study published in the "Journal of Nutrition" in March 2002, researchers found that plants that contain the most antioxidants include members of the Rosaceae family (fruits include the sour cherry, blackberry, strawberry, raspberry). Sour cherries offer a healthy dose of the antioxidant vitamin C. Vitamin C is essential for a strong immune system and plays a role in collagen synthesis, as well as wound healing.


Cancer Prevention

In addition to vitamin C and anthocyanins, sour cherries are loaded with three disease-fighting chemicals that have been shown to stop cell transformation (leading to cancer) in numerous research studies. These powerful chemicals include perillyl alcohol, limonene, and ellagic acid. Only cherries contain all three chemicals. They are particularly protective against breast, lung, liver, skin and colon cancers. In fact, findings from an experiment designed to test the potential of sour/tart cherry anthocyanins to inhibit intestinal tumor development in mice were published in "Cancer Letters" in May 2003. Researchers found that mice consuming the cherry diet had significantly fewer and smaller adenomas than mice consuming the control diet. Cherry anthocyanins also reduced cell growth of certain human colon cancer cell lines in vitro. These results strongly suggest that sour cherry anthocyanins may reduce the risk of colon cancer.


Cardiovascular and Anti-Inflammatory Benefits

Sour cherries contain quercetin, one of the most powerful antioxidants. Among other functions, quercetin prevents oxidative damage, via free radicals, from damaging low-density lipoprotein (LDL or "bad" cholesterol). When LDL cholesterol is oxidized, it is more likely to adhere to artery walls, forming plaque, which contributes to heart attack and stroke. In a study published in the "American Journal of Physiology" in Sept 2006, sour cherry seed kernel extract (10 and 30 mg/kg) significantly improved the recovery of cardiac function (including blood flow and blood pressure) in rats after an induced heart attack.


Because sour cherries are rich in two anti-inflammatory compounds, anthocyanins and quercetin, they may be beneficial in alleviating asthma symptoms and other respiratory conditions and offer relief for gout sufferers (a gout is a painful form of arthritis). According to an article published in "Science Daily" in February 1999, the anthocyanins and other compounds found in tart cherries inhibit pro-inflammatory enzymes called cyclooxygenase-1 and -2 nearly as well as ibuprofen and other nonsteroidal anti-inflammatory drugs.*source


So let's jump to the recipe!


Prep: 5 min

Level: easy

Servings: 6 portions

Calories per serving: 52 kcal



Find the recipe & nutrition facts below :



Ingredients:

  • 1 cup frozen cherries

  • 1 banana

  • 2 tbsp coconut cream

  • 1/2 cup coconut flour

For the glaze(optional):

  • vegan chocolate (of choice)

  • vegan cooking cream (of choice)


Method:

Step 1: Add all of the ingredients except coconut flour into a blender or a food processor. Blend until smooth.

Step 2: Transfer into a large mixing bowl and mix in the coconut flour.

Step 3: Prepare small silicone forms and fill them with the mixture.

Step 4: Place in the freezer for at least an hour.

Step 5: Remove carefully from the forms and cover with chocolate glaze(optional).




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