Creamy Carmel and pecan dessert pots

October 12, 2016 • Desserts • Views: 1934

These quick, delicious dessert pots are packed full of protein, & fiber.


  • 1 cup of pecans
  • ½ cup of medjool dates
  • 1/8 of a cup coconut milk
  • 1/8 of a cup of cacao butter
  • ¼ cup of coconut milk
  • ¼ tsp vanilla essence
  • 4 tablespoons of maple syrup


Pre-heat the oven to180 degrees Celsius. Place the pecans on a roasting tray & roast for about 5 minutes until golden & crisp.

Gently heat the coconut oil and cacao butter in a saucepan. Please be mindful not to allow this to boil but gently heat to retain the natural antioxidants & integrity of the cacao butter.

Allow the pecans to cool before placing them in a food processor with the rest of the ingredients. Process the ingredients until you have a thick & creamy, but smooth consistency.

Pour into ramekins & serve with fresh pecans or walnuts.


These dessert pots are packed with natural fibre & protein.

Pecans are a plant sourced protein & rich in antioxidant vitamin E. They also contain the good type of fat which we know as monounsaturated fat. Pecans are also a good source of oleic acid which combined with monounsaturated fat has been shown to support the functioning of the immune system & reduce inflammation.

Medjool dates are the king of all dates & they are fantastic in providing satiety & supporting people with addiction for sweet foods. This is due to their rich fibre content that keeps you full longer.

Coconut oil contains medium-chain fatty acids which include caprylic acid, lauric acid, & capric acid. Unlike other oils which, are often described as long chain fatty acids, coconut oil only has to go through a 3 step process to be turned in to fuel compared to LCFA’s which needs to go through a 26 step process. This means coconut is easier to digest & is anti-fungal & anti-microbial.

It is easier to be processed by the liver, which means that it is immediately converted to energy instead of being stored as fat.

Cacao butter will benefit your skin & is often added to skincare ranges because it has amazing qualities that enrich the skin with a supportive barrier & helps reduce inflammation & the appearance of scars on the skin..


These creamy dessert pots offer a rich, indulgent taste & are packed full of natural fibre & protein they will completely satisfy any sweet tooth.



2 Responses to Creamy Carmel and pecan dessert pots

  1. Hayley says:

    I’ve been very interested in learning different ways to make better, healthy date caramel, and so it’s so timely that you’ve posted a recipe detailing all of the health benefits. I’m looking forward to trying this out the next time I pick up a box of medjool dates (those things are so amazing!)

    • Sophie says:

      Hi Hayley, I adore medjool dates because they have such a great toffee flavour and taste delicious in sweet treats!