A quick, wholesome, and refreshing dessert doesn’t always require baking or gelatin. With just milk and fresh fruits, you can prepare a creamy, naturally sweet, and nourishing treat in only 5 minutes. This recipe is not only beginner-friendly but also versatile enough to customize with your favorite fruits. Perfect for kids, adults, and anyone looking for a light yet satisfying sweet dish.
Ingredients
- 2 cups of chilled milk (whole or low-fat)
- 2 tablespoons honey or maple syrup (optional, for added sweetness)
- 1 teaspoon vanilla extract (optional)
- 1 cup diced fresh fruit (such as mango, banana, apple, or berries)
- 1 tablespoon chia seeds or ground flaxseed (optional for thickness and fiber)
Instructions
- Pour the chilled milk into a blender. Add honey or maple syrup and vanilla extract if using.
- Add half of the fresh fruit into the blender and blend until smooth and creamy.
- Pour the mixture into serving bowls or glasses, top with the remaining diced fruit, sprinkle chia seeds if desired, and serve immediately.
Servings
This recipe serves 2 people generously.
Nutritional Info (per serving, approx.)
- Calories: 180–220
- Protein: 7g
- Carbohydrates: 28g
- Fat: 5g
- Fiber: 3g
- Calcium: 20% of daily needs
- Vitamin C: 25% of daily needs
Notes
This dessert is best enjoyed fresh. If you want it chilled further, refrigerate for 20–30 minutes before serving. You can use plant-based milk like almond, oat, or soy for a dairy-free version. Adjust the sweetness depending on the natural flavor of the fruit.
Tips
Choose ripe and naturally sweet fruits such as mango, banana, or peaches for the best taste. If you like a thicker texture, add more blended fruit or a tablespoon of chia seeds and let it sit for 5 minutes. Always serve with a mix of fruits to add color and nutrition. For extra indulgence, sprinkle some crushed nuts or coconut flakes on top.
Health Benefits
This milk and fruit dessert is rich in vitamins, minerals, and antioxidants. The milk provides protein and calcium essential for strong bones and muscles. Fresh fruits supply dietary fiber, which supports digestion, and natural sugars that boost energy levels. Unlike heavy desserts, this option is light on calories and free from processed additives. Using honey or avoiding added sweeteners makes it diabetic-friendly in moderation. Additionally, the recipe supports hydration, heart health, and immune function thanks to the nutrient-dense fruits.
Q & A
Q: Can I prepare this dessert in advance?
A: Yes, you can blend the base earlier and refrigerate, but add the fresh fruit toppings right before serving for the best texture.
Q: Which fruits work best?
A: Mangoes, bananas, strawberries, blueberries, kiwi, and peaches blend perfectly, while apples and pears are better diced as toppings.
Q: Can I make this vegan?
A: Absolutely, just replace dairy milk with almond, soy, or oat milk.
Q: How do I make it thicker without gelatin?
A: Use chia seeds, flaxseed, or blend in extra fruit to naturally thicken the mixture.
Q: Is this dessert suitable for kids?
A: Yes, it’s kid-friendly, nutrient-rich, and free of artificial ingredients, making it a healthy sweet treat option.