Beginner's Guide to Healthier Deserts

Beginner's Guide to Healthier Deserts


Looking for a dairy free healthy dessert alternative with low added sugar?

Well, we have just the recipe for you. If you are a fan of chocolate and fruity flavors you will love this flavor pairing. This sundae is the perfect option to satisfy your cravings for something sweet this summer. It is also a great option to make for kids and is dairy and gluten free to accommodate for common food allergies.

This recipe will give you a similar taste to regular ice cream with lower cholesterol, sodium and saturated fat content. It is especially rich in calcium, vitamin C, potassium, omega-3s, manganese, dietary fiber, and iron due to the use of fresh fruits and chia seeds.


Ingredient highlight: Strawberries

rise bar

            Who doesn’t love biting into fresh strawberries, especially during strawberry season in the summer! Strawberries are rich in antioxidant compounds, polyphenols, which have been seen to decrease inflammation and be protective again chronic diseases like heart disease and cancer. The high vitamin C content of strawberries will help support your immune system, muscle growth, and, when paired with a source of plant-based iron can help individuals absorb the iron they need. Strawberries are also high in potassium which is one of the most important minerals in the body. Remembering to eat an adequate amount of fruits and vegetables rich in potassium can help regulate your body’s everyday fluid balance and muscle contractions. Especially in the summer, when temperatures are higher and activity level may be increased, more potassium will be lost through sweat and urine daily; therefore, higher potassium consumption is needed to maintain energy levels. Strawberries also make for great additions to smoothies, yogurt bowls, and different kinds of summer salads. Continue reading below to see how we paired fresh strawberries with our very own vegan Chocolatey Coconut bar.  


Strawberry Chocolatey Coconut Chia Sundae (Vegan, Gluten free)

Serves: 2 


Strawberry “Nice Cream” Base:

  • 2 cups frozen strawberries
  • 2 frozen bananas
  • ½ cup coconut water


Chia Seed Pudding:

  • ¼ cup chia seeds
  • 1 cup coconut milk



  • 2 fresh strawberries
  • ½ chocolatey coconut Rise Bar
  • Rainbow sprinkles 


  1. To make the chia seed pudding, combine chia seeds and coconut milk in a bowl and mix together for 5 minutes.
  2. Put chia seed pudding in refrigerator to set for 2 hours.
  3. To make “nice cream” base, add frozen strawberries, bananas, and coconut water to a blender. Mix until you get a thick ice cream like consistency.
  4. Split mixture evenly between 2 bowls.
  5. Add ½ of the chia seed pudding mixture on top of each bowl.
  6. Top with fresh strawberries, Rise Bar bites, and rainbow sprinkles.
  7. Enjoy!


rise bar

Whether you are wanting a quick dessert or even a sweeter breakfast option, this recipe will provide you with adequate protein, vitamins, and minerals to either kick start your day or end your day with good nutrition and flavor all in one. The combination of sweet strawberries with chocolate and coconut flavor will leave you wanting more. Let us know what you think if you try out the recipe!


Author: Karli McCarthy
Cal Poly, SLO Nutrition Student


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