Dates give a lovely natural sweetness that replace traditional cane sugar.  They are also high in minerals, potassium, chromium, magnesium and iron. Walnuts are a delicious source of omega 3 EFA’s (essential fatty acids) which are critical for good health. However, the body cannot make them on its own. For this reason, omega-3 fatty acids must be obtained from food, thus making outside sources of these fats “essential.” Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly.

Avocado and coconut contain the best plant fats on the planet, help lower cholesterol and contain fibre. Not to mention great sources of the fat soluble vitamins, A, D, E and K. Lime and honey are a stunning combination and what brings this recipe to life. Honey, maple or rice syrup are my go-to sweeteners when making something sweet, as they have a much lower Glycemic Index (GI) than sugar, as well as other nutrients – which sugar has zero! Whip these baby’s up and then store in the freezer. Top with Kiwi fruit (or other fresh fruit) just prior to serving. 


1 cup shredded coconut

1 cup walnuts

1/2 cup pitted dates (soaked in warm water for 30 minutes)

2-3 avocados

1/4 cup lime juice

1 teaspoon lime zest

1/4 cup honey


Grease or line a 12-muffin tin. Place coconut and walnuts in a food processor and blend until coarse. Add the dates and blend until mixture begins to stick together. Press about 1 big tablespoon of mixture into the bottom of each muffin cup.

Blend avocados (this replaces sugary, sweet condensed milk of the classic key lime pie), lime juice and zest and honey in food processor until smooth. Evenly pour this mixture over the base in each muffin cup. Freeze for 30-60 minutes to set. Place fresh fruit on top to serve. Enjoy!


Recipe by Ingrid Weir. Follow her at

Photograph by Chris Court & Styled by Ingrid Weir.

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