8 Tips for Making Satisfying Summer Sweets

There are so many ways to cater to all of your tastebuds – sour, salty, bitter, umami, and sweet – while enjoying heritage diets.

One of the many perks of heritage diets is that they are made up of foods that are inherently satisfying: packed with nutrients and diverse in texture and flavor. With such variety, it is easy to enjoy delicious and nourishing dishes of all kinds – including dessert. Just as with any other heritage meal, all of the ideas below focus on adding nutrition to foods you love, rather than restricting yourself.

Try taking these ideas and making them your own, mixing flavors, textures and ingredients – you may just stumble upon a new favorite sweet treat…

1. Freeze your fruit: Few things scream summer like frozen fruit. It’s hydrating, sweet, and refreshing, making it the perfect treat to enjoy during the warmer weather. It’s so easy to get creative with frozen fruit. Frozen grapes and cherries are delicious on their own, creamy fruits like passionfruit can be blended into sorbet, and high-water-content fruits like watermelon make for delicious icy refreshments, like granita. 

Or, when in doubt, just freeze fresh fruit juice into popsicles for a treat perfect for all ages.

2. Swap out refined grains for whole: Whole grains make for delicious desserts, year-round, but there are some recipes that we find ourselves turning to over and over again in the summertime. Blueberry season is a big deal, especially here in New England, and whole grain flour adds a delicious nutty flavor to these Blueberry Muffins. Or try this Peach Crisp, made with oatmeal – it couldn’t be easier! 

3. Toss your fruit onto the grill: Syrupy fruits like peaches and pineapples are the perfect contenders for this option. A little char brings big flavor out of your favorite fruits, and it makes great use of the grill during barbecue season. 

4. Use cooling Greek yogurt in place of ice cream: Greek yogurt is a beautiful canvas for any array of flavors, especially sweet ones. If you want a summery twist on classic oatmeal, try this cold Banana Berry Overnight version, made with Greek yogurt. Taking advantage of this protein-packed ingredient can also be as simple as placing a dollop atop desserts like the peach crisp or grilled fruits mentioned above.

5. Try a date-based dessert: Date season is starting right now, and we need no further reason to reach for these caramel-like fruits. Dates are particularly special because they add a rich sweetness to dishes without overpowering the other flavors present. These Teff and Cocoa Energy Bites are held together with dates; they are the perfect snack to send to summer camp with kids or just to enjoy poolside. Or, for a dessert that can feed a crowd, try these bright Lemon Bars with Tahini and Date Crust.

6. Make use of leftover zucchini: This delicious summer vegetable is notorious for showing up in droves by the time summer reaches its peak. Although it’s always tasty when sauteed, baked, or grilled, zucchini is also a powerhouse of moisture in baked goods. Try mixing this vegetable into muffins and breads for a satisfying dessert.

7. Blend up cooling banana treats: From refreshing breakfasts like this Blueberry-Banana Smoothie Bowl to better-for-you soft serve, bananas are the perfect sweet and creamy base for summertime sweets, whether frozen or fresh. 

8. Experiment with sweet salads: There’s a salad out there for every meal, and for every occasion. Dessert is no different. Try dressing chopped fruit of your choosing with olive oil and honey for a velvety mouthfeel, or enjoy fruit salad it all on its own! Just as with other varieties, a fruit salad is also delicious with add-ins like crunchy nuts, chewy whole grains or even cheese.

Whether you’re leaning into the wonderful world of whole grains, playing around with Greek yogurt, or grilling up fruit, there are so many ways to make summertime sweets more satisfying. Heritage diets are meant to be a lifestyle, not a trend – and that means leaving room for all of your favorite flavors while fueling your body, mind and spirit. Adding, not subtracting.