Summer is a season of sunshine, celebration, and connection. It’s often the time when we linger around tables, share meals outdoors, and indulge in life’s little joys. Dessert included.

We know many of our retreat guests, clients, and readers are also mindful of their health and what they eat. The great thing is that you don’t have to miss out on the sweet treats of the season. They can be added in a moderated way that work for both your tastebuds and your wellness goals.

These fresh, refined sugar-free summer desserts are the perfect way to strike the balance between nourishment and enjoyment. They’re packed with real, whole-food ingredients, and they’re all about celebrating the season—without overindulging.

This is the heart of what the Mediterranean way of eating is all about: connection, balance, quality ingredients, and joy.

Here are three delicious treats to enjoy with friends, family, or just as a moment of self-care.

No Bake Strawberry Cheesecake Bites

Creamy, tart, and just the right amount of sweet. These bite-sized treats are made with oats, coconut cream, and real strawberries. They're perfect for warm days when you don't want to turn on the oven.

Ingredients:

Rolled oats, raw cashews, coconut oil
Coconut cream, frozen strawberries, lemon juice
Vanilla extract, sea salt, coconut water

Instructions:
Create a crust from oats and cashews, then blend a strawberry-coconut filling to pour over top. Freeze and enjoy!

Dairy-free
Refined sugar-free
Make-ahead friendly

Tip: Keep a stash in the freezer for unexpected guests or late-night cravings.

REFRESH WITH THE MEDITERRANEAN BLUEPRINT!

Avocado Green Tea Popsicles

Yes, avocado in a dessert! When blended with coconut yogurt, honey, and matcha, it creates a lusciously smooth, subtly sweet popsicle that’s both refreshing and antioxidant-rich.

Ingredients:

Ripe avocados
Unsweetened coconut yogurt
Raw honey or maple syrup
Green tea powder (matcha)

Instructions:
Blend, pour into popsicle molds, freeze, and enjoy! Add a drizzle of white chocolate for an extra flair.

Dairy-free
Loaded with healthy fats
Vegan option available

Tip: These are perfect post-pool or post-workout cool-down treats.

Air Fryer Nectarines with Yogurt & Pecans

Warm, cinnamon-spiced nectarines with a dollop of cool yogurt and crunchy pecans—it’s summer in a bowl. This dessert is simple enough for a weeknight but elegant enough for a backyard dinner party.

Ingredients:

Ripe nectarines
Maple syrup, cinnamon
Coconut yogurt, chopped pecans

Instructions:
Air fry nectarines with maple and cinnamon, then top with yogurt and nuts. That's it!

Quick & easy
No refined sugar
Customizable with your favorite yogurt or toppings

Tip: Swap yogurt for a scoop of vanilla ice cream for a more indulgent version.

Let’s Talk About Balance...

Healthy living doesn't mean never enjoying dessert. It’s about choosing ingredients that nourish your body and create joy, especially when shared with others. Summer is about memories—and often, those memories are made around good food.

That’s the foundation of the Mediterranean lifestyle—and it's exactly what inspired these recipes. It’s a sustainable, satisfying approach to eating well without cutting out the foods you love.