No Guilt Ice Cream – Mango Berry Ice Cream Cups

With hundreds of varities available, the juicy Mango is a popular fruit enjoyed worldwide by millions daily. Boosting our health with a wealth of antioxidents and phytochemicals, Mangos fortify our bodies against diseases like cancer and leukemia and strengthen our hearts without adding unnessary cholesterol.

Often called the “king of fruits,” the virtues of these pulpy, fruits have been around for a long time. First cultivated in India thousands of years ago, this highly prized fruit was even said to be a favorite of the Master Buddha who found peace and solace by meditating among the orchards and groves.

Some Health Benefits that Mangos Offer –

Immunity Booster. One average sized Mango packs a punch when it comes to vitamin C. Vitmain C is an immunity booster and bolsters our health, helping us avoid colds and flu’s. One average Mango provides nearly two-thirds of our daily vitamin C requirements.

Regulates Cholesteral Levels. Because of their satiating quality and phytochemicals, Mangos help us control cholesterol levels and body fat, keeping heart-related diseases at bay.

Skin-friendly. Enjoyed in moderation, Mangos kick in a wealth of vitamin C and vitamin A, exfoliating and eliminating dead, lifeless pores – crucial for skin repair. According to health practitioner Shilpa Arora ND, “Mangoes are loaded with nutrients that work to heal and repair the skin.” Dense with fiber, they help cleanse the gut, eliminating the toxic stuff.

Helps with Weight Loss. All fruits and veggies that are high fiber help us to feel full which prevents over-eating other fattening snacks and Mangos are no different. The high fiber content in Mangos along with the phytochemicals offer natural fat busters.

Promotes Healthy Eyes. Rich in beta-carotene, Mangos boost the production of Vitamin A, a powerful antioxident that, among other things improves vision while helping to prevent macular-degeneration, an age-related vision loss.

Increases Body Alkalinity. Potassium increases our alkaline levels and Mangos offer our bodies plenty of this mineral. Potassium also helps us to maintain a healthy heart and prevents hypertension that could otherwise lead to cardiovascular issues.

Slows Aging. The collagen in Mangos helps to prevent those dreaded wrinkles that seem to appear out of no where as we age. To increase the anti-aging benefits, the pulp is often slathered directly on the face.

It’s time to put Mangos to the taste-test and choose which the ones favored by your taste buds. Your body will thank you for it!

Mango Berry Ice-Cream Cups

No Guilt Ice Cream - Mango Berry Ice Cream Cups
Puply and delicious, Mangos offer a wealth of health benefits. This sumptuous fruit even take ice-cream to a new level helping us avoid the guilt normall associated with this all-time favorite dessert.
Recipe type: Dessert
Cuisine: All
  • ¾ cup cashews
  • 1 tablespoon honey
  • 1 tablespoon desiccated coconut
  • Pinch of salt
  • Blend all ingredients together until well combined and mixture starts to stick together.
  • Press into 2 small individual cake moulds of your choice that have been lined with
  • plastic wrap.
  • Place in fridge.
  • ½ cup cashews
  • ½ cup any berries, frozen
  • ½ cup mango, chopped frozen
  • 3 tablespoons coconut oil, warmed until liquid
  • 1 tablespoon honey
  • 2 teaspoons vanilla essence
  • Pinch of salt
  1. Blend all ingredients together until well combined and mixture starts to stick together.
  2. Press into 2 small individual cake moulds of your choice that have been lined with plastic wrap. Place in fridge
  1. Blend all filling ingredients together then fill the shells with the ice cream and garnish with slices of mango. YUM!



Mangos offer our bodies such a weath of health benefits, isn’t it time to give them the attention they deserve?

For more delicious, nutritious desserts and treats – 

“Blended Bites” 

Inside  you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness


Nutrient Dense Desserts and Treats – Brownies with Avocado Frosting

Nutrient dense foods. What are they and why do we need them?

Nutrient dense profiling is the scientific way to rank or classify foods according to the nutrients they contain.

Getting enough nutrients into our bodies can be challenging at times, especially as we age. It’s important to get the best ROI and we do that by focusing on nutrient dense food choices.

These types of foods offer the biggest ROI – return on investment, supplying us with a wealth of rich vitmains, minerals and other nutrients that keep our bodies healthy without adding unnecessary calories. In other words, foods with high nutrient value rather than high calories are considered nutrient dense.

Nutrient dense foods are low in sugar, starches, sodium and bad fats, while offering an abundance of nutrients – vitamins and minerals (micronutrients), lean protein, fiber, complex carbohydrates and unsaturated healthy fats. They provide the biggest bang for our buck as opposed to nutrient poor choices that weigh us down with calories but leave our bodies craving nutrients.

When our diets are poor and our food choices fall into the high calorie range rather than the nutrient dense range (as an example – American diets tend to be high calorie but low in micro nutrients), we find ourselve hungry shortly after eating. “Why? When we have not met our bodies need for nutrients (supplying it with lots of dead-calories instead), it keeps sending the signal to eat because it is still hungry for the correct nutrients.

The end result is not a healthy one as these kinds of foods are usually loaded with added sugars, salt, and trans or saturated fats – none of the good stuff along with excessive calories. The only thing we may gain from eating these types of foods is weight and an open door to disease such as diabetes. Issues most are trying to avoid.

Can’t we just take a supplement to fill the nutrient gap in? While supplements have their place in our diets, getting our nutrients the natural way, via the foods we consume, is a much healthier and positive way to ensure our body absorbs them.

Foods that are naturally nutrient-rich include –

Veggies and fruits – low in fat but add important nutrients, color and flavor to our diet.

Fish and lean meats – choose low-fat, lean cuts of meat (high in protein but low in fat)

Dairy – Skim milk, low-fat milk, fat free or low-fat cheeses and plain yogurt (add your own healthy berries without all that sugary syrup kicking in unnecessary calories) are all good sources providing our bodies with calcium and vitamin D to keep our bones strong.

Legumes, nuts, seeds – Nature’s bounty, rich in protein while offering a high density of monounsaturated fats. Healthy fats are different in structure and essential to cell growth. They also offer important protection for our organs. Since these types of choices are also relatively high in calories via their healty fats, be sure and monitor your intake, but include them in your diet.

Whole grains – grains are either refined or whole. Whole grains have not been stripped of the bran and germ that refined grains are. They provide our bodies with much needed fiber and are a good source of energy. You may find refined grains beefed up with added vitamins, but the fiber is not replaced.

The good news is, nutrient dense foods are not limited to meals but can transform the otherwise “guilt-ridden” dessert and treat into something that is actually healthy for us. Creating healthy desserts and treat choices using nutrient dense ingredients is easier than you might think.

Normally caloric dense and nutrient poor, this recipe turns Brownies (a long-time family favorite) into a healthy choice!


Brownies with Avocado Frosting
Who doesn't love a rich chocolaty brownie? A long-time favorite with all ages, brownies can now be added to the "healthy dessert" list. Adding avocado and using the right healthy ingredients transforms calorie dense brownies into healthy-brownies -those that contribute to our health rather than detracting from it. Sure to become a family favorite!
Recipe type: Desserts and treats
Cuisine: All
  • 1½ cups walnuts
  • 1 cup dates, soaked at least 30 minutes and drained
  • ⅓ cup cocoa or cacao powder
  • Place walnuts in food processor and process until broken down and crumbly.
  • Add dates and cocoa and process until well combined. Spread into a small dish or pan.
  • 1 ripe avocado
  • ¼ cup honey
  • ½ cup coconut oil, warmed until liquid
  • ¼ cup cocoa or cacao powder
  • 2 teaspoons vanilla essence
  1. Add dates and cocoa and process until well combined. Spread into a small dish or pan.
  1. Place all ingredients into the food processor and blend until smooth. Spread over
  2. the brownie layer. Place in fridge to firm up then cut into bars.


Enjoy more delicious raw dessert recipes like this one:

Blended Bites

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Carrot Cake Ice-Cream – Delicious and Nutritious!

Dessert – a sweet course such as pastry, fruit or ice-cream enjoyed at the end of a meal or as the last course of a meal.

A recent study from Dataessential that included over 2,000 participants revealed the latest trends in desserts.

Not surprisingly, ice-cream came in as the top of the list/favored dessert with nearly 90% listing it as number 1. Chocolate Chip Cookies came in second at 86%, while other frozen type treats/desserts such as Ice-cream Sandwichs and Cakes as well as Soft Serve Ice-cream all fared high on the scale of “most popular dessert.” Ice-cream products with added sauces/toppings were also a highly rated consumer preference.

It’s a shame then, that so many harmful and processed ingredients continue to be used in nearly all commercially purchased snacks and treats including  ice-cream, scaring off every health and weight-conscious person.

There are quite a list of other unsavory ingredients littering many of today’s most famous grocery store ice creams. Here are just some of them: Mono and diglicerides, disodium phosphate, benzyl acetate, mono stearate, propylene glycol, sodium benzoate, polysorbate 80, potassium sorbate, modified corn starch and soy lecithin. Yuck!

Does this mean we can no longer enjoy this favored family treat/dessert? Is it’s myriad of flavors, textures and toppings doomed because too many ingredients that go into making this favorite dessert (take for instance, white sugar and the list above) are now known to be “unhealthy?”

Healthy ice-cream –

The good news is, all snacks, treats and desserts can be adjusted and made with healthy ingredients and that includes ice-cream.

Healthy Ice-Creams are sugar and dairy free, plant based, Ketogenic and delicious!

If you are ready to put yummy snacks back into your life, without compromising any health and body weight-goals, here’s a delicious ice-cream recipe to get you started – one that anyone can eat, enjoy and feel good about. No guilt here as the ingredients are actually healthy for the body!

All lovers of carrot cake can now expand their horizens to include ice-cream!

Carrot Cake Ice-Cream

Carrot Cake Ice-Cream - Delicious and Nutritious!
If you love Carrot Cake, this one's for you! One of many plant based ice-cream recipes that the whole family will love and Mom can feel good about serving! A delightful dessert that actually nourishes the body!
Recipe type: Dessert/Treat
Cuisine: All
  • 1 banana, chopped frozen
  • 1 can full fat coconut milk or cream
  • 1 large or 2 small carrots, roughly chopped
  • 6-7 dates, soaked 30 minutes and drained
  • 1 teaspoon vanilla essence
  • ½ teaspoon cinnamon
  • 4 teaspoons ground ginger, optional
  • ¼ cup nuts, chopped
  1. Place all ingredients except nuts in a food processor or high speed blender and process until smooth.
  2. Stir in chopped nuts.
  3. Pour into 2 freezer safe bowls and place in the freezer for a total of 1-2 hours, removing
  4. every 30 minutes to stir.
  5. When it gets to a soft serve consistency, you are ready to eat!
  6. Garnish with shredded coconut or chopped nuts.
  7. ENJOY!


More healthy and delicious raw dessert, ice-cream and treat recipes like this one can be found here:

Blended Bites

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Explore the Exciting World of Raw Sweet Desserts and Treats…

healthy desserts2Have you ever made a cake without having to bake it? Or whipped up desserts like chocolate mousse, cookies, and ice cream without using sugar, flour, dairy, soy or eggs as ingredients? Does that seem impossible to you?

It’s not only possible, it is by far the preferred way to prepare snacks and desserts and most people are astonished to discover how easy it is to make exciting, delicious sweet recipes which use raw and live food ingredients including vegetables.

The truth is, understanding the role that raw foods play in your diet and the expansion of their use is critical to your long term overall health.

[Read more…]