Perhaps you’ve heard the advice to “eat the colors of the rainbow” to glean optimal nutrient content and variety. When it comes to finding a rainbow of colors and nutritional benefits in just one bowl, this recipe has you covered, from the antioxidants in berries, to the fiber in mango and papaya, potassium in bananas, and iron content of the dates, just to name a few.

Yield: 4 1/2 cups fruit and creme
Prep time: 10 minutes
Total time: 10 minutes
Serving size: 1 cup
Number of servings: 4


1 cup peeled, seeded, and chopped papaya (1/2-inch pieces)
1 cup peeled, pitted, and chopped mango (1/2-inch pieces)
1 cup sliced banana1/2 cup blueberries1/2 cup raspberries
1/4 cup peeled and diced kiwi
1/2 cup Cashew Cream (recipe below)
1/4 cup chopped hazelnuts, toasted (optional)

1. Combine the fruit in an artistic fashion in four bowls.
2. Top with a dollop of cashew cream, and chopped hazelnuts, if using.



Experiment with different fruits, such as peach, pear, plum, apple, apricot, or dried figs.
Superfood it up by adding cacao nibs, goji berries, chia seeds, or ground flaxseeds.

Strawberry Cashew Cream

Cashews transform again, this time into a sweet cream in a delicacy that can be eaten alone or as a topping for other lovely dessert items. The health benefits of cashews are many. They supply iron, phosphorus, selenium, phytochemicals, antioxidants, and protein. This cream is sweetened with the addition of bonbon-sweet, nutrient-rich, energy-supplying dates. For a lighter color, replace the dates with raw coconut nectar or raw agave nectar.


Yield: 1 1/2 cups cream
Prep time: 10 minutes
Soak time: 20 minutes
Total time: 30 minutes
Serving size: 2 tablespoons
Number of servings: 10


Cashew Cream

3/4 cup raw cashew pieces
5 large pitted Medjool dates
1/2 teaspoon pure vanilla extract (optional)
Pinch of sea salt1/2 to 3/4 cup water
1 cup chopped fresh strawberries
1/8 teaspoon ground cardamom


Prepare the Cashew Cream:

1. Place the cashews in a bowl with ample water to cover. Allow to sit for at least 20 minutes, and up to a few hours. Rinse and drain well.

2. Place in a strong blender along with the dates, vanilla, if using, salt, and 1/2 cup of the water. Blend until very creamy, adding additional water, if necessary, to reach your desired consistency.

3. Add the strawberries and cardamom, and blend well.


Replace the dates with sweetener to taste, such as coconut nectar, raw agave nectar, xylitol, or pure maple syrup.
Replace the strawberries with mango, blueberries, peach, or papaya.



Related Vegan Recipe By Mark

Broiled Artichoke Fritters

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