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DISCLAIMER: All content presented in this eBook is for informational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease, nor is it intended to be a substitute for medical treatment. Please seek the advice of your healthcare professional for your speciﬁc health concerns. TABLE OF CONTENTS

1. Copyright 2. Master Table of Contents 3. Welcome Le!er 4. Legends & Notes

POPSICLES ICE CREAM, SORBET, 5. Matcha Milk Popsicles FRO-YO & MILKSHAKES 6. Watermelon Green Tea Pops 25. Cherry Acai Ice Cream 7. Coconut Chai Pops 26. Avocado Ice Cream 8. Fizzy Raspberry Lemonade Pops 27. Banana Ice Cream 9. Caffeinated Chunky Monkey Pops 28. Raw Vegan Ice Cream Sandwiches 10. Strawberry Basil Limeade Slushy Pops 29. Cashew Vanilla Bean Ice Cream 11. Key Lime (Pie) Popsicles 30 Coconut Vanilla Ice Cream 12. Berry Oatmeal Breakfast Popsicles 31. Blueberry Sorbet 13. Strawberry Banana Pops 32. Strawberry Basil Sorbet 14. Matcha Lemonade Pops 33. Coconut Avocado Frozen Yogurt 15. Berry Vanilla Popsicles 34. Strawberry Banana Fro-Yo 16. Sparkling Watermelon Limeade Pops 35. Chocolate Peanut Bu!er Fro-Yo 17. Patriotic Popsicles 36. Strawberries & Cream Milkshake 18. Orange Pomegranate Iced Tea Pops 37. Cookies & Cream Milkshake 19. Anti-Inﬂammatory Gingerade Pops 38. Mint Chocolate Chip Milkshake 20. Fro-Yo Creamsicles 39. Banana Nut Milkshake 21. Vegan Fudgesicles 22. Frozen Fruit Popsicles 40. Conversions 23. Two Ingredient Pops WELCOME

Welcome to my Frozen Treats eBook, completely dedicated to popsicles, ice cream, fro-yo, sorbet, and milkshakes! You have all been so supportive of the many eBooks that I have released over the past few years, and your many requests have inspired me to create a compilation eBook of fun frozen treats for summer—or any time of year you’re looking to cool off and enjoy a guilt-free sweet!

In the following pages, you’ll ﬁnd over 40 recipes for various frozen treats to inspire your sustainable healthy lifestyle. Most of these recipes are easily customizable, too, so you can make them your own! You can almost always omit ingredients you don’t like, or substitute with your favorites. I encourage you to take what you want from these ideas and leave what you don’t!

I hope you enjoy these recipes as inspiration for your healthy lifestyle! I had so much fun creating these recipes, photographing them, and designing the eBook—I’m so excited to share it with you now and I can’t thank you enough for the support!.

Remember that you can always head to www.mindovermunch.com for all of my easy recipes! For comments, questions, recipe requests, or anything else, please feel free to email me at [email protected]! I always love hearing from you! Sending you lots of love on your journey!

Cheers!

Alyssia Sheikh

YouTube.com/mindovermunch @mindovermunch Facebook.com/mindovermunch alyssiasheikh @mindovermunch LEGENDS & NOTES

Legends In This Book: The macronutrients—covering your calories, as well as grams of protein, carbohydrates, and fat—are noted for every recipe, along with sugar and ﬁber. You’ll also ﬁnd a Dietary Preferences section indicating if a recipe suits Vegetarian (Veg), Vegan (V) (HINT: They are all vegan-friendly!), Paleo (P), Gluten-Free (GF), Dairy-Free (DF) and Nut-Free (NF) lifestyles based on what is highlighted. Substitutes will be noted next to the preferences section with an asterisk (see example below).

**Sub maple syrup for Vegan

Note: Coconut is NOT included in the Nut-Free lifestyle preference. If you have a nut allergy but are unsure if you are allergic to coconut, consult your doctor before trying these recipes. If necessary/possible, additional instructions are included to accommodate the noted preferences.

Remember: T & Tbsp = Tablespoon • t & tsp = teaspoon • c = cup

Notes: Rather than repeating some of the ingredient notes below throughout the eBook every time they appear in a recipe, I’m noting them all below for your reference as they apply throughout the eBook:

GENERAL NOTES: Serving Sizes: Serving sizes in this book for popsicles are determined accounting for a traditional popsicle mold, which will hold about ½ cup of mixture. Serving sizes are noted for every recipe. Click here for the traditional popsicle mold I used. Nutrition: Nutrition is calculated per serving, and the serving size is noted above the macronutrients next to the word "Nutrition." Popsicles & Ice Cream Thawing: Popsicles and ice cream should be left on the counter for 5–10 minutes before removing from the mold or scooping. Storage Info: You can leave popsicles in molds in the freezer for a few days. For longer storage, remove from molds and place in individual freezer bags, or in an airtight plastic container with layers of wax paper or plastic wrap in between. The popsicles will last 3 to 4 weeks stored this way. Ice cream should be transferred to an airtight container and will last up to a week in the freezer. "Health" Claims: Keep in mind that "healthy" is relative. Some of these frozen treats are extremely light and low in calories, but some are indulgent. I still recommend all be consumed in moderation. All of the recipes found in this book are are made with primarily whole- foods ingredients and are cleaner than store-bought alternatives. You are also completely in control of the ingredients and added sugars.

INGREDIENT NOTES: Milk: You can always use whichever milk you prefer. Nutrition calculations use almond milk or full-fat coconut milk, unless another unless another milk is noted. Use a soy or coconut milk if necessary for Dairy-Free and Nut-Free. If coconut milk is noted, I suggest using that to keep the recipe creamy. If "full-fat" is not speciﬁed, you may use either "full-fat" or "light." Greek Yogurt: For Vegan, Paleo, or Dairy-Free, sub full-fat coconut milk or non-dairy yogurt of your choice for recipes using Greek yogurt. Paleo: It is your responsibility to make sure you are using Paleo-approved ingredients, especially sweeteners. Vegan: All of the recipes in this eBook are vegan-friendly! It is your responsibility to make sure you are using a dairy-free milk and vegan sweetener (such as maple syrup instead of honey) if your dietary restrictions call for it. matcha milk popsicles

All of the antioxidant power of matcha green tea powder, packed into a sweet and creamy popsicle! Coconut milk gives these pops a smooth, indulgent texture, and provides nutritious fats. So simple to make, so refreshing, and so GREEN!

INGREDIENTS 2 cups (475 mL) coconut milk 1 Tbsp matcha powder 2-3 Tbsp honey, or sweetener of choice 1 tsp vanilla extract

PROCEDURE • Add all ingredients to a blender and blend until well-integrated. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

5 WATERMELON GREEN TEA POPS

Healthy popsicles don’t get much easier than this. You only need iced green tea and watermelon—I don’t even think the sweetener is necessary! Just blend your ingredients together and freeze into a naturally-sweet frozen treat.

INGREDIENTS 1 cup (155g) watermelon, cubed 1 cup (235 mL) green tea sweetener of choice

PROCEDURE • Blend watermelon, green tea, and sweetener if desired. (Option: you can strain your mixture for super smooth pops.) • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

6 COCONUT CHAI POPS

If you love an iced chai tea latte, why not freeze it into a popsicle?? The blend of chai spices and cinnamon is so refreshing, while the coconut shreds add a natural sweetness. Add sweetener if you like, but these pops don’t have to be sweet to be refreshing!

INGREDIENTS 1 cup (235 mL) brewed chai tea, cooled ¾ cup (180 mL) coconut milk ½ tsp cinnamon 1 cup (100g) unsweetened coconut shreds sweetener of choice, if desired (these don’t have to be sweet to be refreshing!)

PROCEDURE • Blend chai tea, coconut milk, and cinnamon together. • Once blended, stir in coconut shreds. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

7 FIZZY RASPBERRY LEMONADE POPS

This deliciously powerful pop is LOADED with vitamins, antioxidants, and even some ﬁber! (That’s right, ﬁber in a popsicle.) Use sparkling water to turn this pop into a fun, bubbly twist on traditional frozen goodies!

INGREDIENTS ½ cup (120 mL) freshly-squeezed lemon juice (about 3 large lemons) 1 cup (125g) raspberries ¼ cup (60 mL) honey 2 cups (475 mL) sparkling water

PROCEDURE • Muddle raspberries. Add honey and squeeze lemon juice. • Pour in carbonated water and mix to integrate. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Sub maple syrup for Vegan

8 CAFFEINATED CHUNKY MONKEY POPS

Take your iced co!ee to the next level in this power pop! With just a hint of cocoa, some peanut butter, and banana slices, these pops are loaded with ﬂavor, nutritious fuel, and a ca!eine boost! An indulgent dessert that’s still healthy and light.

INGREDIENTS 2 bananas, separated/sliced 1 cup (235 mL) coconut milk ⅓ cup (80 mL) co%ee concentrate 2 Tbsp peanut butter 1 Tbsp maple syrup 1 Tbsp cocoa 1 tsp cinnamon

PROCEDURE • Add all ingredients to a blender (except 1 banana) and blend until well-integrated. • Slice remaining banana and stick slices against side of popsicle mold. • Pour blended mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Substitute another nut butter for peanut butter for Paleo 9 STRAWBERRY BASIL LIMEADE SLUSHY pops

Ripe, sweet strawberries make for irresistibly sweet popsicles. With a bit of lime and basil, these beauties have a fresh, zesty ﬂavor twist! I LOVE these fruity pops because of their thicker texture—but this slushy is also truly delicious eaten with a spoon!

INGREDIENTS 2 cups (330g) strawberries, frozen 3 limes, juiced (~⅓ cup/80mL lime juice) 2-4 fresh basil leaves, to taste liquid sweetener, to taste (honey, maple syrup, etc.)

PROCEDURE • In a blender, combine strawberries, basil, lime juice, and sweetener. • Blend until smooth, adjusting texture and sweetness to your preference. (Add ice cubes to thicken the slushy, or add water to thin it out.) • Transfer mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Nutrition calculated using 2 Tbsp honey as sweetener. 10 KEY LIME (PIE) POPSICLES

These key lime pops are so sweet, tangy, and VEGAN! They’ve got a healthy dose of fuel-ﬁlled fat from the coconut, and there’s even some spinach snuck into the mix. You put the lime in the coconut (HA!) and get a tropical ﬂavor bonanza!

INGREDIENTS 1 can (14 oz/400mL) coconut milk, light or full-fat 1 cup (30g) spinach ⅓ cup (15g) sweetener of choice ¼ cup (60 mL) lime juice 1 lime, zest 1 tsp vanilla extract pinch of salt graham cracker crumbs, optional

PROCEDURE • Add all ingredients to a blender (except for graham cracker crumbs) and blend until well-integrated. • Pour mixture into popsicle molds, cover, and insert sticks. I used small paper cups to make the pops shown in this photo, but any mold you prefer will do. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold. • For graham cracker coating, add graham cracker crumbs to a shallow dish or plate. Dip frozen pop in warm water and then into graham cracker crumbs. Enjoy!

**Use vegan graham crackers for Vegan **Omit graham cracker crumbs for Paleo and GF. 11 BERRY OATMEAL BREAKFAST POPSICLES

Shake up your morning routine with DESSERT for breakfast! These lovely layered pops are just like an extra-cool batch of berry oatmeal, perfect for hot summer days. Oats are great warm or cold, so why not frozen and on a stick?!

INGREDIENTS ½ cup (40g) quick cooking oats 1 cup (235 mL) milk of choice 1 cup (150g) fresh berries, muddled, or frozen berries (blueberries, blackberries, raspberries, strawberries, etc.) 3 Tbsp maple syrup, to taste ½ cup (120g) yogurt of choice

PROCEDURE • Add oats and milk of choice to a bowl. Heat for 1-2 minutes in the microwave, until steaming. • Mix berries and syrup into oatmeal. (If using fresh berries, muddle before mixing into the oatmeal!) • Fill molds with 2-3 spoonfuls of oatmeal mixture, followed by a layer of yogurt, and alternate until popsicle molds are ﬁlled. • Freeze 4-6 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Use non-dairy milk & yogurt for Vegan, DF, & Paleo **Use certiﬁed GF oats for GF 12 STRAWBERRY BANANA POPS

If you’re a fan of strawberry banana smoothies, you’ll love these nutritious popsicles! Just as sweet and creamy, but even MORE cool and refreshing for summer. And, with fresh, ripe bananas and strawberries, you don’t even need to add sweetener!

INGREDIENTS 3 cups (495g) strawberries 1 cup (240g) Greek yogurt 3 ripe bananas 1 tsp vanilla extract sweetener of choice, to taste

PROCEDURE • Blend strawberries with sweetener if desired, to taste. • Blend yogurt, bananas, vanilla, and sweetener separately. • Layer the two mixtures in your desired mold, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Substitute for Greek yogurt with full- fat coconut milk for Vegan, DF, & Paleo 13 MATCHA LEMONADE pops

These vibrant pops take cool, refreshing lemonade to the next level! For the brightest color, most antioxidant power, and a naturally sweet (not earthy) taste, spring for high-quality matcha. The perfect treat for you and your main squeeze!

INGREDIENTS 3 cups (710 mL) + 6 cups (1.4 L) water 1 Tbsp sifted matcha powder ½–1 cup (15–25g) sweetener of choice, to taste 1 cup (235 mL) freshly-squeezed lemon juice, strained

PROCEDURE • In a saucepan, bring 3 cups (710 mL) of water to a boil. • Remove from heat and stir in sifted matcha powder and sweetener of choice. • Once dissolved, add lemon juice and 6 cups (1.4 L) of cold water. Mix to combine. • Transfer mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Nutrition calculated using a no-calorie sweetener 14 BERRY VANILLA POPSICLES

Nothing says summer like these bright, vibrant pops! Blueberries blended with Greek yogurt create the all-natural purple color—plus they pack in wholesome protein and antioxidants. Best of all, you only need FOUR INGREDIENTS to make them!

INGREDIENTS 1 cup (100g) blueberries sweetener of choice, to taste 2 cups (480g) Greek yogurt 1 tsp vanilla extract

PROCEDURE • Add sweetener to yogurt, to taste. • Blend ¾ cup (180g) yogurt mixture with the blueberries and vanilla. • Layer the blueberry mixture and the remaining yogurt into your desired mold, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Substitute for Greek yogurt with full-fat coconut milk for Vegan, DF, & Paleo 15 SPARKLING WATERMELON LIMEADE pops

Summer is watermelon season! Naturally sweet and juicy, it pairs perfectly with tangy lime juice. And, no added sweetener is needed in these fun, ﬁzzy pops! Turn these into lemonade popsicles by using lemons & lemon juice instead of limes!

INGREDIENTS 5 cups (1,175 mL) watermelon juice (~10 cups seedless watermelon, cubed, or 1 medium watermelon) 5 limes, juiced (~½ cup/120 mL lime juice) 3 limes, zest handful of fresh mint leaves 2-3 cups (475–710 mL) seltzer water (or regular water, if preferred)

PROCEDURE • Add watermelon to a blender and blend until smooth. Strain blended mixture through a ﬁne mesh strainer and set aside. • Add mint and lime zest to a pitcher, then crush with a muddler. • Add 2-3 cups (475-710 mL) of ice to the pitcher. Pour in lime juice and strained watermelon juice, along with seltzer water, to taste. Stir to combine. • Transfer mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

16 PATRIOTIC POPSICLES

What better way to celebrate Independence Day than with these simple, spirited popsicles?! You only need 3 main ingredients, and layering them into your popsicle molds creates perfectly patriotic stripes. Each pop is a nutritious little frozen yogurt parfait!

INGREDIENTS 1 cup (165g) strawberries 1 cup (100g) blueberries 1 cup (240g) Greek yogurt sweetener of choice, to taste

PROCEDURE • Purée strawberries (sweeten if desired). • Purée blueberries (sweeten if desired). • Mix yogurt (or full-fat coconut milk) with sweetener (unless yogurt is already sweetened). • Layer into popsicle molds with the heaviest/most dense mixture going in ﬁrst. Cover and insert sticks. Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Substitute for Greek yogurt with full-fat coconut milk for Vegan, DF, & Paleo 17 ORANGE POMEGRANATE ICED TEA pops

Nothing cools down a hot day quite like iced tea—except for these iced tea popsicles! The sweet-and-tangy orange juice pairs perfectly with the black tea and cinnamon. And, these pops get a fruity, ﬂoral boost from the pomegranate juice!

INGREDIENTS 4 cups (945 mL) water 1 navel orange, sliced 1 cinnamon stick, broken 6 whole cloves 4 black tea bags 1 cup (235 mL) pomegranate juice 1 cup orange juice 2-3 Tbsp sweetener of choice, to taste

PROCEDURE • In a large saucepan, combine water, orange slices, cinnamon, and cloves. • Bring to a boil, add sweetener, and stir until dissolved. • Remove from heat, add tea bags, and cover. • Steep for 5 minutes, then strain mixture. • Combine tea with orange juice and pomegranate juice. Mix to combine. • Transfer mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Nutrition calculated using a no-calorie sweetener 18 ANTI-INFLAMMATORY GINGERADE pops

Cayenne and ginger both pack a SERIOUS anti-inflammatory punch. And now you can enjoy their immune-boosting benefits in a refreshing popsicle! These pops definitely have a flavorful, spicy kick, but the honey keeps them deliciously sweet.

INGREDIENTS 2 cups (235 mL) water + 4 cups (945 mL) water 1 cup (235 mL) honey ⅓ cup (35g) sliced ginger 1½ cups (355 mL) freshly-squeezed lemon juice, strained ¼ tsp cayenne ⅛ tsp turmeric

PROCEDURE • Add 2 cups (475 mL) of water, honey, and ginger to a pot. Bring to a boil over medium-high heat. • Turn o" heat and stir in cayenne and turmeric. Steep for 10 minutes. • Strain, and combine with lemon juice, 4 cups (945 mL) of water, and the gingerade mixture. Stir to integrate. • Transfer mixture into popsicle molds, cover, and insert sticks. • Freeze 6-8 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Substitute maple syrup for honey for Vegan 19 FRO-YO CREAMSICLES

All you need to make these tangy creamsicles are three ingredients and a freezer! With just orange juice, Greek yogurt, and the sweetener of your choice, they’re a deliciously guilt-free treat. I used little paper cups as my molds, but any mold will do!

INGREDIENTS 1¼ cups (300g) Greek yogurt 1½ cups (355 mL) orange juice ⅓ cup (10g) sweetener of choice

PROCEDURE • Whisk all ingredients together until combined. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze completely, 3-4 hours. • Once frozen, remove desired pops from mold and enjoy!

Keep cool and satisfy your chocolate cravings with these 2-ingredient fudgesicles! Coconut milk pairs perfectly with the rich ﬂavor of cocoa, and makes these pops irresistibly creamy. Plus, they’re dairy-free and totally vegan!

INGREDIENTS ⅓ cup (80g) cocoa powder, unsweetened 1 can (14 oz/400mL) coconut milk, light or full-fat 2 Tbsp sweetener of choice

PROCEDURE • Combine ingredients in a blender and blend until well-integrated. • Pour mixture into popsicle molds, cover, and insert sticks. • Freeze 4 hours or overnight. • Once frozen, remove desired pops from mold and enjoy!

**Nutrition calculated using a no-calorie sweetener and light coconut milk 21 FROZEN FRUIT POPSICLES

Make the most of sweet seasonal fruits this summer by freezing them into these easy popsicles! All you need are your favorite fruits and the juice of your choice. I like to use apple juice because it freezes clear, so each pop looks like a work of art!

INGREDIENTS 3 cups fresh fruit of choice: ½ cup (65g) raspberries ½ cup (50g) blueberries ½ cup (85g) strawberries, sliced ½ cup (90g) kiwi, peeled & sliced ½ cup (50g) cherries, pitted & halved ½ cup (100g) peaches, sliced ~2 cups (475 mL) apple juice You can really use whichever fruits or juices you like!

PROCEDURE • Add your favorite fruits to popsicle molds. Fill the molds up as much as you can! • Add a bit of your favorite juice (I use no-sugar-added apple juice because it freezes clear). • Add the sticks to your popsicle molds and freeze, 2-4 hours, or overnight. • Once frozen, remove desired pops from mold and enjoy!

22 Two ingredient pops

The beauty of popsicles is there are NO RULES. Your ﬂavor possibilities are endless, and you only need a few ingredients! These 8 scrumptious popsicles use just TWO INGREDIENTS each—feel free to get creative with new combinations!

GENERAL RECIPE INGREDIENTS 2 cups (~200g) fresh/frozen fruit 1 cup (235 mL) water/juice/liquid of choice (may need more or less depending on amount of liquid in di#erent fruits, adjust amount of liquid as needed for desired consistency) sweetener of choice, to taste any additional mix-ins you like!

PROCEDURE • In a food processor or blender, add fruit and water/juice. (I recommend only adding some of the liquid, and then adding more throughout the blending process if needed!) • Blend to desired consistency. (These can be as smooth or as chunky as you prefer!) • Transfer blended fruit mixture to a measuring cup. If you have additional dry mix-ins, like coconut shreds, stir them into your mixture now. • Carefully pour mixture into popsicle molds, or plastic zip-top popsicle bags. If using the bags, you may want to use a funnel to help with pouring! Be sure to leave a bit of room at the top of the bag so you can seal it and get most of the air bubbles out. • Once popsicle bags are ﬁlled and sealed, layer them onto a baking sheet with a rim/lip. • Transfer to the freezer and freeze overnight. • Once frozen, enjoy, or remove pops from mold and enjoy!

FLAVOR COMBOS The following page has ﬂavor combinations for your inspiration!

23 Two ingredient pops

watermelon coconut KIWI LIME MANGO BANANA 2 cups (310g) watermelon, cubed 10 kiwi, peeled & cubed 1 cup (135g) mango ⅓ cup (35g) unsweetened 1 lime, juiced 1 cup (200g) ripe banana, sliced coconut shreds ½ cup (120 mL) water 1 cup (235 mL) water Nutrition per pop, yields 4 Nutrition per pop, yields 6 Nutrition per pop, yields 6 89 calories 77 calories 29 calories 6g fat 1g fat 0g fat 8g carbs 19g carbs 10g carbs 2g fiber 3G fiber 1G fiber 5g sugars 11g sugars 7g sugars 1g protein 2g protein 0g protein

plum smoothie STRAWBERRIES & CREAM 2 cups (400g) plums, cubed 2 cups (330g) strawberries 1 cup (240g) yogurt of choice ½ cup (120g) coconut cream Nutrition per pop, yields 6 ⅔ cup (160 mL) water 47 calories Nutrition per pop, yields 6 0g fat 57 calories 8g carbs 4g fat 1g fiber 4g carbs 7g sugars 1G fiber 4g protein 3g sugars 1g protein

CHOCOLATE MOCHA BERRY POPS cherry banana 1 can (14 oz/400mL) coconut cream 1 cup (100g) blueberries 1 cup (100g) pitted cherries 3 Tbsp (22g) cocoa powder 1 cup (125g) raspberries 1 cup (200g) banana 1 cup (235 mL) brewed co"ee, cooled 1 cup (235 mL) water 1 cup (235 mL) water Nutrition per pop, yields 5 Nutrition per pop, yields 6 Nutrition per pop, yields 6 166 calories 25 calories 34 calories 17g fat 0g fat 0g fat 4g carbs 6g carbs 9g carbs 1g fiber 2g fiber 1g fiber 1g sugars 6g sugars 6g sugars 1g protein 0g protein 0g protein

24 CHERRY ACAI ICE CREAM

Have you ever seen ice cream this purple?! And you only need 3 ingredients to make it! Frozen bananas make this treat naturally sweet, and acai packs a powerful punch of antioxidants. The bright purple color is amazing, and the texture is like ice cream meets sorbet!

INGREDIENTS 2 bananas, frozen 2 packs frozen acai purée (1 cup) 1 cup (100g) frozen cherries

PROCEDURE • Add all ingredients to a blender and blend until smooth. • Serve as is and enjoy! • For a ﬁrmer texture, place ice cream in a glass dish or baking pan and freeze for a few hours. Then, thaw 10 minutes before scooping and enjoying!

25 AVOCADO ICE CREAM

Coconut milk is my go-to dairy-free ice cream base. Add some avocados, and you get a creamy, indulgent, and GREEN frozen treat! Plus, it’s lower in carbs and deliciously fuel-ﬁlled. I like to use my ice cream machine for this recipe, but you don’t need one!

INGREDIENTS 2 avocados 1 can (7.4 oz, 210g) condensed coconut milk 2 cans (14 oz ea, 400mL) coconut milk (1 can be lite, or both full-fat)

PROCEDURE • In a food processor or blender, add all ingredients and blend until smooth. • Place blended mixture into ice cream maker and freeze according to your machine instructions. • Enjoy immediately, or transfer to a loaf pan and freeze until ﬁrm. Thaw 10 minutes before scooping and enjoying.

NO-MACHINE OPTION: • Skip the condensed milk and add liquid sweetener (maple syrup, honey, etc.), to taste. • Blend until smooth. • Transfer blended mixture to a large mixing bowl and freeze for 6-8 hours, or overnight. Stir the mixture every 45 minutes for the ﬁrst 4 hours so it doesn’t get icy! Then you can let it ﬁnish freezing. • Scoop and enjoy!

26 BANANA ICE CREAM

You only need ONE ingredient to make a deliciously satisfying ice cream: BANANAS! Then, you can take that base and run with it. Add any ﬂavors that you enjoy, like cocoa powder, chocolate chips, peanut butter, or your favorite fruits!

INGREDIENTS 2 large bananas, frozen additional ﬂavorings, optional (fruit, cocoa powder, nut butter, honey, cinnamon, raisins, etc.)

PROCEDURE • Peel and slice bananas. Store in a freezer-safe bag and freeze for a few hours. (You don’t want it TOO frozen—if you freeze overnight, be sure to thaw for a few minutes before using). • Place your frozen pieces (and any additional ﬂavorings) into your food processor or blender. • Pulse the blender a bit to break up the pieces, and then blend to a creamy consistency. • Devour immediately as “soft serve,” or transfer to a loaf pan or plastic container and freeze so it will ﬁrm up like scoopable carton ice cream! Enjoy!

**Nutrition calculated for plain banana ice cream with no additional mix-ins or ﬂavorings 27 raw vegan ice cream sandwiches

Ditch the processed treats—try these raw vegan ice cream sandwiches! Almonds, dates, and cocoa make for a deliciously chewy, chocolaty ‘cookie’ base that’s clean and so easy to make. Get creative with your ice cream and add your favorite ﬂavorings!

INGREDIENTS 1 cup (100g) raw almonds 1 cup (180g) soft pitted dates, packed (soak hard dates in warm water for about 1 hour before blending!) 3 Tbsp cacao powder 3 bananas, frozen (thaw slightly before blending) any additional ﬂavorings you’d like for your ice cream! (see P. 27)

PROCEDURE • Combine your almonds, dates, and cacao powder in the food processor. • Blend until a sticky dough ball forms. (Consistency will vary depending on your dates. If a ball doesn’t form, don’t worry—the recipe will still work, just make sure the mixture presses together and holds.) • Press half of your dough into the bottom of a loaf pan lined with parchment (I use an 8x4-inch loaf pan). • Blend slightly-thawed frozen bananas (and any additional ﬂavor ingredients). • Spread ice cream on top of the bottom layer of the cookie sandwich in your loaf pan. • Place in the freezer until the banana layer is frozen. (Time will vary based on how cold your freezer is.) Keep the other half of the dough wrapped in plastic. • Once the banana ice cream layer is frozen, press the second half of the dough on top of the banana layer. Return to the freezer for 20–30 minutes. • Allow to thaw for a few minutes before cutting into bars, serving, and enjoying.

28 CASHEW VANILLA BEAN ICE CREAM

This clean ice cream recipe is dairy-free AND coconut-free, for anyone who doesn’t like coconut! Cashews have a natural creaminess, making this treat SO luscious and deliciously nutty. It even ﬁrms up so you can scoop it onto a cone like traditional ice cream!

INGREDIENTS 2 cups (130g) raw cashews, soaked 2 cups (475 mL) unsweetened nut milk ½ cup (60 mL) maple syrup 1 vanilla bean pinch of salt

PROCEDURE • Soak cashews overnight. • Drain cashews and add to blender with remaining ingredients. • Blend until frothy and smooth (a few minutes). • Pour into ice cream maker and churn until ice cream forms (30–40 minutes). • Freeze 1-2 hours in a freezer-safe container or loaf pan. • If you don't have an ice cream machine, freeze mixture, and stir every 30–45 minutes for the ﬁrst 4 hours. After that it can be left to freeze on its own. This will keep it from becoming too hard. • Allow to soften 5-10 minutes before scooping, serving, and enjoying!

29 COCONUT VANILLA ICE CREAM

Satisfy your cravings for smooth, sweet ice cream WITHOUT any dairy! The fuel-ﬁlled fats in coconut cream make for a deliciously soft and creamy frozen treat. This WILL taste a bit like coconut, so if you’re not a fan try my banana or cashew ice creams!

INGREDIENTS 1 can (14 oz, 400 mL) coconut cream 1 cup (235 mL) almond milk ¼ cup (60 mL) maple syrup 1 vanilla bean or ½ tsp vanilla extract pinch of salt

PROCEDURE • Place can of coconut cream in the fridge overnight. Make sure it stays still and standing upright—don’t move it or shake it! • When ready to make ice cream, flip can upside down to open it. (When cold, the thick coconut cream separates from the liquid and the liquid goes to the bottom of the can. By flipping the can to open it, you can drain the liquid and scrape the cream!) • In a large mixing bowl, add coconut cream and whip with a hand mixer. • Add remaining ingredients and beat to integrate. • Place bowl in the freezer for 4 hours, stirring every 30-45 minutes. (This step is crucial so your ice cream doesn’t turn out icy!) • Once ice cream mixture has hardened, transfer to a loaf pan, and return to the freezer for about an hour. • Once firm, scoop, serve, and enjoy!

**Use non-nut milk of choice for NF

30 blueberry sorbet

Sorbet may sound fancy, but it’s SO simple. You only need one ingredient to make this decadent dessert: frozen blueberries! Grab a spoon, chill out, and enjoy a sweet antioxidant boost!

INGREDIENTS 4 cups (400g) frozen blueberries sweetener of choice, to taste

PROCEDURE This is my ﬁrst sorbet method—see P. 32 for my second! You can apply both methods to either recipe. • Add frozen fruit to a blender or food processor. (Add sweetener, if desired.) • Blend until smooth. (You may need to scrape down the sides of your blender, or add a little water to adjust the consistency.) • Serve and enjoy!

31 STRAWBERRY BASIL SORBET

Blend, freeze, and blend to transform a batch of ripe strawberries into a frosty frozen treat! (Yes, it’s THAT easy, and so delicious.) Take their sweet ﬂavor up a notch with fragrant and refreshing basil leaves!

INGREDIENTS 4 cups (660g) fresh strawberries, quartered ½ cup (15g) fresh basil leaves sweetener of choice, to taste

PROCEDURE This is my second sorbet method—see P. 31 for my ﬁrst! You can apply both methods to either recipe. This is my preferred method for texture, although it takes a little longer. • Add fresh fruit to a blender or food processor. • Blend until super smooth and silky in texture. • Line a baking sheet with parchment paper and pour your sorbet mixture onto it, spreading it out evenly. • Freeze for 2-3 hours. • Remove from the freezer and break apart the frozen sheet of sorbet into chunks that can ﬁt in a blender. • Transfer your sorbet pieces to the blender/food processor and blend. • Scrape down the sides or use a spatula to keep the mixture moving if necessary. • Once blended, transfer to a large mixing bowl. • Serve immediately, or, if it’s softened up from working with it, you can return it to the freezer for 20-30 minutes. Enjoy!

32 Coconut avocado frozen yogurt

Coconut + avocado = the creamiest fro-yo you ever did eat! The combo adds a luscious thickness AND keeps this treat low in carbs. Use a coconut, almond, or soy milk yogurt for a dairy-free and VEGAN fro-yo!

INGREDIENTS 1 cup (240g) yogurt of choice (Greek, regular, coconut, soy, etc.) 1 can (14 oz, 400 mL) coconut cream 1 avocado 2 Tbsp lime juice sweetener, to taste Optional mix-in: 3 Tbsp unsweetened coconut shreds

PROCEDURE • Combine all ingredients (except for coconut shreds) in the food processor or blender and blend until smooth. (Feel free to leave it chunky if you prefer chunks!) • Stir in coconut shreds, if desired. • Transfer mixture to a freezer-safe container and freeze for 6 hours. (I recommend removing the container every 45 minutes or so and stirring the mixture to “keep it moving.” This will help prevent it from freezing too hard.) • Allow to thaw on the counter for 10-15 minutes before enjoying.

**Nutrition calculated using coconut milk yogurt 33 STRAWBERRY BANANA FRO-YO

In case you can’t get enough strawberry-banana goodness…now you can enjoy them in a fro-yo! At under 50 calories per serving, you’ll deﬁnitely want to go back for more. Use ripe berries and bananas and you don’t even need to add sweetener to this treat!

INGREDIENTS 1 cup (165g) strawberries 1 cup (200g) banana slices 1 cup (240g) yogurt of choice (Greek, regular, coconut, soy, etc.) 1 Tbsp lemon juice sweetener, to taste

PROCEDURE • Combine all ingredients in the food processor or blender and blend until smooth. (Feel free to leave it chunky if you prefer chunks!) • Transfer mixture to a freezer-safe container and freeze for 6 hours. (I recommend removing the container every 45 minutes or so and stirring the mixture to “keep it moving.” This will help prevent it from freezing too hard.) • Allow to thaw on the counter for 10-15 minutes before enjoying.

**Nutrition calculated using coconut milk yogurt 34 CHOCOLATE PEANUT BUTTER FRO-YO

Get your chocolate-and-peanut-butter ﬁx in a fuel-ﬁlled, low-carb fro-yo! Use coconut milk yogurt to cut down on carbs and boost the nutritious fats. With 7 grams of protein and just 1 gram of sugar, it’s a dessert you can feel good about devouring!

INGREDIENTS 2 cups (480g) yogurt of choice (Greek, regular, coconut, soy, etc.) ½ cup (130g) peanut butter 2 Tbsp cocoa powder sweetener, to taste Optional mix-in: 3 Tbsp chocolate chips (dairy-free if preferred)

PROCEDURE • Combine all ingredients (except for chocolate chips) in the food processor or blender and blend until smooth. (Feel free to leave it chunky if you prefer chunks!) • Stir in chocolate chips. • Transfer mixture to a freezer-safe container and freeze for 6 hours. (I recommend removing the container every 45 minutes or so and stirring the mixture to “keep it moving.” This will help prevent it from freezing too hard.) • Allow to thaw on the counter for 10-15 minutes before enjoying.

NUTRITION per ½ cup, yields 5 servings (about 2½ cups) 179 calories | 14g fat | 9g carbs | 4g fiber | 1g sugars | 7g protein **Sub sunﬂower seed butter for PB for NF **Sub almond butter for PB for Paleo **Nutrition calculated using coconut milk yogurt 35 STRAWBERRIES & CREAM MILKSHAKE

With only 3 simple ingredients, you can make the most delicious milkshake! Seriously, this is one of my favorite frozen treats EVER. It’s simple and fresh, with a gorgeous creamy, pink color. Plus, it’s not loaded with sugar or artiﬁcial ﬂavors—all natural!

INGREDIENTS 1 cup (200g) ice cream of choice 2 Tbsp milk of choice 1 cup (165g) frozen strawberries

PROCEDURE • Remove frozen strawberries from freezer and allow to thaw about 10-15 minutes before blending. • Blend strawberries. • Blend ice cream and milk. • Pour and swirl together. Enjoy! Top with whipped or coconut whipped cream if desired.

This mouthwatering milkshake tastes as good as it looks! And, made with a non-dairy ice cream, it’s totally vegan! Of course, the sandwich cookies aren’t the healthiest mix-in…but this milkshake is so delicious, you won’t regret the indulgence!

INGREDIENTS 1 cup (200g) ice cream of choice 3 sandwich cookies (a.k.a. Oreos) 2-3 Tbsp milk of choice

PROCEDURE • Crush cookies in plastic bag. • Blend ice cream and milk. Add half of crushed cookies and pulse to integrate. • Stir in remaining crushed cookies. • Serve with whipped cream, a drizzle of chocolate sauce or additional crushed cookies.

This beauty looks and tastes EXACTLY like a classic mint chocolate chip milkshake, but it’s packed with some serious FUEL! A dose of healthy fats from the avocado, antioxidants from the spirulina—and together they create a natural minty green color!

INGREDIENTS 1 cup (200g) ice cream of choice ½ avocado 2 Tbsp milk of choice ⅛ tsp peppermint extract ½ tsp vanilla extract spirulina, for color chocolate chip pieces/cacao nibs, crushed

PROCEDURE • Blend everything (except chocolate chips/cacao nibs) together, adding spirulina a little at a time until you get desired color. (Add gradually—you'll only need a little bit!) • Stir in chocolate chips or cacao nibs. • Top with whipped or coconut whipped cream if desired. Enjoy!

There’s nothing like the flavor of REAL banana in a milkshake! And, its natural sweetness pairs perfectly with the nutty flavor in this indulgent milkshake! With a dash of turmeric, you’ll get a gorgeous yellow color and powerful anti-inflammatory benefits!

INGREDIENTS 1 cup (200g) ice cream of choice 2 Tbsp milk of choice ½ banana, frozen dash of cinnamon dash of turmeric, for color 2 Tbsp walnuts 1 Tbsp honey (or maple syrup for Vegan)

PROCEDURE • Add all ingredients to a blender and blend until smooth. • Pour into a glass, serve, and enjoy! • Top with whipped or coconut whipped cream if desired.

Volume Conversions Weight Conversions Temperature Conversions

Imperial Metric Ounces Grams Fahrenheit Celsius 1 tsp 5 mL ½ 15 225 120 1 Tbsp 15 mL 1 30 300 150 ¼ cup 60 mL 3 90 325 160 ⅓ cup 75 mL 4 115 350 180 ½ cup 125 mL 8 225 375 190 ⅔ cup 150 mL 12 350 400 200 ¾ cup 175 mL 1 pound 450 425 220 1 cup 250 mL 2 ¼ pounds 1 Kg 450 230

Baking Pan Conversions

American Metric 8 x 1 ½ inch round baking pan 20 x 4 cm cake tin 9 x 1 ½ inch round baking pan 23 x 3.5 cm cake tin 11 x 7 x 1 ½ inch baking pan 28 x 18 x 4 cm baking tin 13 x 9 x 2 inch baking pan 30 x 20 x 5 cm baking tin 2 quart rectangular baking dish 30 x 20 x 3 cm baking tin 15 x 10 x 2 inch baking pan 30 x 25 x 2 cm baking tin (Swiss roll tin) 9 inch pie plate 22 x 4 or 23 x 4 cm pie plate 7 or 8 inch springform pan 18 or 20 cm springform or loose bo!om cake tin 9 x 5 x 3 inch loaf pan 23 x 13 x 7 cm or 2 pound narrow loaf tin or pate tin 1 ½ quart casserole 1.5 liter casserole 2 quart casserole 2 liter casserole

Handy Conversions US–AUS Conversions

3 tsp 1 Tbsp 1 dash 6 drops US AUS 4 Tbsp ¼ cup 3 tsp ½ oz 1 Tbsp 1 dsp + 1 tsp 5 Tbsp + 1 tsp ⅓ cup 48 tsp 1 cup ¼ cup 3 Tbsp 8 Tbsp ½ cup 1 pint 16 oz/2 cups ⅓ cup ¼ cup + 1 Tbsp 10 Tbsp + 2 tsp ⅔ cup 1 Quart 2 pints/4 cups ½ cup ⅓ cup + 2 Tbsp 12 Tbsp ¾ cup 1 Gallon 4 qt/16 cups 1 cup ¾ cup + 2 Tbsp + 1 dsp 16 Tbsp 1 cup 1.2 tsp (US) 1 tsp (UK) 3 cups 2 ¾ cup + 1 Tbsp 5 cups 4 ¾ cup **All conversions are approximate and rounded to the nearest value Recipes, Design and Photography by Alyssia Sheikh, Property of Mind Over Munch®.