6 Reasons to Make These Raw Banana-Berry Pudding Pie Cups
But in case you are looking for any good excuses of why you should not feel guilty about munching on these Raw Banana-Berry Pudding Pie Cups, then I have 6 good reasons for you, based on each of the main ingredients in this recipe.
And because these pudding pie cups are never actually cooked, all of the ingredients can remain as living foods and hold on to their maximum nutritional values and beneficial enzymes and probiotics.
6 Reasons Why You Should Not Feel Bad About Eating These Raw Pudding Pie Cups
(also known as the 6 Reasons I have also served these for breakfast to my family):
- Coconut – as oil, as cream, as kefir, as shredded; is highly nutritious and rich in fiber, Anti-Viral, Anti-Bacterial, and Anti-Fungal. The anti-microbial properties of the coconut helps in dealing with various bacteria, fungi, parasites that cause indigestion and irritable bowel syndrome. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids. It supports your immune system, metabolism, and heart health as well.
- Berries – are an important source of fiber, phytonutrients, and are powerful antioxidants that can support normal bowel function. Blueberries are among the best source of Antioxidants. They are also packed with Vitamin C and Cancer fighting compounds.
- Cashews – are rich in Magnesium, Copper, and Selenium. They also contain proanthocyanidins, which have been shown to help cancer cells from dividing. They are a great source of plant protein and have a lower fat content than most nuts. The fat that is there is in the form of oleic acid, the same mono-unsaturated fat that is found in olive oil.
- Medjool Dates – have a significantly higher vitamin and mineral content than most other sweeteners and contain more potassium than even a banana. They are also loaded with dietary fiber.
- Chia Seeds - can help support healthy digestive function and overall health and wellness. Chia seeds are nutrional power-houses. They are high in Omega-3 essential fatty acids and are packed with protein. They have a wonderful balance/ratio of Omega 3 Fatty Acids to Omega 6 Fatty Acids. They are easily digested, more-so than flax seeds, and therefore it is not essential to grind them.
- Pecans – are one of the most antioxidant rich tree nuts. They contain more than 19 vitamins and minerals, including Vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. They are also high in dietary fiber and healthy unsaturated fats.
Raw Mini Banana-Berry Pudding Pie Cups
Gluten-Free, Dairy-Free, Egg-Free, Soy-Free (NOT Nut-Free)
- 2 cups Raw Whole Pecans, or Walnuts (not soaked)
- 6 large Medjool Dates (Soaked for 20 minutes and drained on paper towel)
- 1/4 cup Finely Grated Coconut (preferably organic)
- 1 tablespoon Ground Chia Seeds
- 1/2 teaspoon Sea Salt
- 1 cup Raw Cashews (soaked for at least 1 hour, up to overnight, then drained)
- 6 large Medjool Dates (Soaked for 20 minutes and drained on Paper Towel)
- 1/3 cup Raw Coconut Cream (skim the thick cream from the top of your canned coconut milk)
- 1 banana
- 8 – 10 medium Strawberries, hulled and quartered
- 2 tablespoons + 2 teaspoons Ground Chia Seeds
- 1/3 cup Raw Coconut Milk Kefir (Or Coconut Milk, if Kefir is not available)
1. For crust: Grease 9 openings of a muffin pan. Cut plastic wrap into 9 – 6 inch by 6 inch squares and place one piece in each opening.
2. In food processor, add pecans and process until finely chopped. Add dates, grated coconut, chia, and sea salt. Process again until mixture starts to really come together into almost a paste.
3. Scoop out about 1/4 cup of crust from processor and form a ball in hands. Place ball in an opening in prepared pan and gently press on bottom and up sides, making sure not to let crust get too thin. This will be your support of the pudding mixture, so you want a thick bottom and sides. Repeat with the rest of the crust in each prepared opening. Place muffin pan in freezer for 1 hour.
4. For Filling: In high speed blender, or in food processor, blend together drained cashews, dates, coconut cream, banana, strawberries, chia, and Kefir (or milk). Mix until fully blended and totally smooth (about 2 minutes, at least).
5. Remove pan from freezer and spoon or pipe (if you want a fancier look) your filling into each prepared crust (you will have more filling than you do crust – I fill ramekins with the additional filling). Just know that the crust will get slightly soft after a day or so of filling in them. So fill them the day you will be eating them.
6. Return to refrigerator and let set for at least 3 hours. Once chilled and set, use plastic wrap to lift cups out of tins. Serve with fresh berries, grated coconut, and even coconut whipped cream, if desired.
So now you really can have your cake and eat it too…or, in this case, your Raw Pudding Pie Cups!
Kim Maes is the creator of the Cook It Allergy Free iPhone and iPad Apps, which customize recipes to meet multiple food allergy needs. She also writes the recipe blog Cook It Allergy Free, where she shares her passion for teaching others how easy and delicious it can be to eat whole, pure allergy-friendly meals that the entire family will enjoy. Kim went back to receive a Master’s Degree in Holistic Nutrition after her son and her husband were diagnosed with Celiac Disease and other food sensitivities.