Ingredients
For the crust
- 1/4 cup raw almonds Can substitute with crushed oats or shredded coconut for a nut-free version.
- 4-5 large dates (pitted)
- 1 Tbsp shredded coconut
- 1/4 tsp vanilla extract
- pinch sea salt
For the filling
- 1 cup frozen blackberries Can use fresh blackberries as an alternative.
- 1/2 cup low fat cottage cheese For vegan option, substitute with plant-based alternatives.
- 1/4 cup low fat plain Greek yogurt May substitute with coconut yogurt for a vegan option.
- 1/2 Tbsp maple syrup Adjust sweetness according to taste.
- 1/4 tsp vanilla extract
- 1/2 cup frozen blackberries (thawed)
- 1/4 cup plain Greek yogurt
- to taste Fresh mint (optional) For garnish.
Method
Preparation
- Line a muffin tin with liners or use small 4 oz glass jars.
- In a food processor, add the crust ingredients: almonds, dates, coconut, vanilla extract, and salt.
- Pulse until the mixture looks like large grains of sand and is slightly sticky, about 30 seconds.
- Measure 1 1/2 tablespoons of the crust mixture and place it into each muffin cup or jar. Press down firmly with the dome side of the tablespoon.
- Freeze the crusts while you prepare the filling.
- In a blender or food processor, add the filling ingredients (frozen blackberries, cottage cheese, Greek yogurt, maple syrup, and vanilla extract). Blend until smooth, with no lumps from the cottage cheese.
- Spoon 2 tablespoons of the filling onto each crust.
- Return the pan to the freezer for about 30 minutes to firm up.
- Once set, layer the thawed blackberries and plain Greek yogurt on top.
- Garnish with fresh mint if desired.
Nutrition
Serving: 1gCalories: 200kcalCarbohydrates: 20gProtein: 10gFat: 8gSaturated Fat: 1.5gSodium: 70mgFiber: 5gSugar: 10g
Notes
These cups stay fresh for 7 days in the fridge or can be frozen for up to 30 days. Label the container with the date.
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