6 tasty fruit-based summer desserts

Summer is here, and with it comes an abundance of beautiful fruit in season. Check out six of the best healthy, fruit-based desserts packed with nutrition and flavor. 

1. Watermelon, Cucumber, Feta, and Mint Salad

Watermelons have the most lycopene compared to other fresh fruits and vegetables and are rich in vitamins A and C, all of which support immune function and skin health. You can make this delicious salad in minutes, cooling your body off during a heat wave and the heat of summer.

“Watermelon and cucumber are both healthy and refreshing choices,” says Devin Brittain, registered dietitian at West Jefferson Medical Center. “They also have high water content and promote hydration, which is especially important on hot days. Feta cheese adds additional benefits like calcium.”

To make this dessert, simply cut the watermelon, cucumber, and feta into bite-sized chunks. Then, finely chop the mint and combine.

2. Frozen Yogurt Fruit Bark

This freeze-ahead dessert has plenty of protein from the yogurt and cottage cheese, valuable probiotics to strengthen your immune system, and all the vitamin benefits of fresh fruit. You can add other toppings, such as granola or nuts, if you’d like.

“I like to maximize the benefit of the frozen yogurt by adding a few nuts and a couple of strawberries,” says Dr. Mona Bahout, Associate Professor of Neurology at Johns Hopkins University School of Medicine. “Together, this tastes terrific, has lower sugar content, and fills me up quicker.”

For the base of the bark, blend equal parts low-fat Greek or coconut yogurt and cottage cheese. Spread this out evenly on a baking tray lined with parchment. Chop frozen mixed berries or nuts and sprinkle them over the base mixture. Drizzle with honey or maple syrup, if desired,  then freeze until solid. Break it into shards before serving.

3. Berry Chia Pudding

A symbol of summer, many find berries irresistible. Most berries are rich in antioxidants, which have a wide range of health benefits. You can easily make this delicious pudding, which is naturally high in fiber and has a creamy texture.

To start, grab some almond or coconut milk, chia seeds, a mixture of berries, and some maple syrup, honey, or agave. Chop the berries and stir all of your ingredients together. Refrigerate overnight to allow the seeds to swell and absorb all the flavors. That’s all there is to it!

4. Mango Coconut Popsicles

Who doesn’t love a popsicle? These tropical frozen treats are full of Vitamin A and will be a hit with the whole family.

To make this dessert, blend fresh or frozen mango chunks with coconut milk and a splash of maple syrup. Blend until smooth. Pour the mixture into molds and freeze until ready to enjoy.

5. Citrus Fruit Parfait

Citrus is another wonderful summer flavor, and this layered dessert is full of vitamin C and texture. Popular options include mandarins and blood oranges. “A healthy dessert keeps added sugars to a minimum and is made with nutrient-rich ingredients that do more than just taste good,” says Bonnie Newlin, MS, RD, a registered dietitian. “Whole foods like fruits, nuts, and seeds bring fiber, vitamins, minerals, and antioxidants to the table, nourishing your body while still hitting that sweet spot.”

For the base, use plain or dairy-free yogurt. Start with a layer of the creamy base in a glass, then add some of the segmented fruit. Next, add a layer of crunch (choose granola, muesli, or chopped nuts). Repeat these steps to fill the container, and finish with a drizzle of honey if desired.

6. Avocado Banana Delight

Avocados and bananas both contain high levels of magnesium, which can help ease anxiety and depression, among other health benefits. You can put together this delicious, feel-good dessert in minutes, easily creating a crowd-pleasing dessert. According to nutritionist Lovneet Batra, “both these fruits help the mind relax, instantly making you happier.”

In your blender, add the chopped avocado flesh,  bananas, and unsweetened cocoa powder. Blend until smooth. For a stronger chocolate flavor, add more cocoa. For extra sweetness, drizzle in some honey. Chill before serving.

What makes a dessert healthy and nutritious?

The best summer fruit desserts leverage natural sweetness from whole fruits. This means less refined sugar, which helps stabilize blood sugar and avoid inflammation in the body. Choose in-season fruits, such as berries, melons, peaches, and citrus.

To keep summer desserts wholesome, aim for recipes that have as few ingredients and processes as possible. Whole foods retain more essential vitamins and minerals, which your body has an easier time processing.

Follow these nutrition principles to choose summer desserts that taste great and are good for you. Healthy fruit-based desserts are the spirit of summer, so rustle up something delicious and reap the benefits. Savor your summer with smart, sweet desserts today!