When I was studying nutrition at the Institute of Holistic Nutrition, one of our assignments was to make a nutritious food item and demonstrate the recipe for the class. I decided to make a simple healthy twist on the famous Martha Stewart’s Key Lime Pies.
In place of the dairy filling, use cashews and full-fat coconut milk.
- Cashews are high in antioxidants and fight against heart disease. They also aid in weight loss.
- Coconut milk is rich in phosphorus which contributes to strong bones. Selenium is found in coconut milk which is an antioxidant, relieving symptoms of arthritis by controlling free radicals and decreasing the risk of joint inflammation. It is also a great source of magnesium and lowers cholesterol.
Sub the gluten filled graham crackers with heart healthy nuts like almonds and pecans.
- Almonds make your heart happy by reducing the risk of a heart attack by 50 per cent. They contain vitamin E which will protect the artery walls from becoming damaged. They also lower “bad” cholesterol, alkalize the body and nourish the nervous system.
- Pecans act as an antioxidant. Just a handful a day can lower “bad” cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10 percent of the Daily Recommended intake of fiber.
Ditch the white refined sugar by adding dates and REAL maple syrup (not the Aunt Jemima garbage).
- Dates are high in dietary fiber. They contain vitamins A and K. Vitamin A protects the eyes, maintains healthy skin and protects the lungs and mouth from cancer.
- Maple syrup contains 54 antioxidants that can help delay or prevent diseases caused by free radicals, such as cancer or diabetes. Maple syrup also contains high levels of zinc and manganese, keeping the heart healthy and boosting the immune system.
Key Lime Pie
Ingredients
Crust
- 1 1/2 cups raw almonds
- 1/2 cup raw pecans
- 8 medjool dates pitted
- 1-2 Tbs coconut oil melted
- 1/2 tsp sea salt
Filling
- 1 cup raw unsalted cashews presoaked in water for 30 minutes
- 1/3 cup canned full-fat coconut milk
- 3 Tbs maple syrup
- 2 limes juiced
Instructions
- Grind almonds, pecans and salt in a high speed blender such as the Vitamix until they are a crumbly texture.
- Add the dates and coconut oil and pulse until a dough starts to form.
- Press the dough into individual greased pans or one large pan with a removable bottom.
- Place the pans in the fridge for 30 minutes to set while you prepare the filling.
Filling
- Place the pre-soaked cashews, coconut milk, maple syrup and lime juice into your Vitamix and blend until smooth.
- Add more juice if you desire.
- Pour the filling into the tart shells and place back into the fridge until they set. Approximately two hours. For a quicker setting time, pop them into the freezer.
Notes
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