Indulging in desserts doesn’t have to mean sacrificing your health goals. If inflammation has been a concern, finding recipes that fit into an anti-inflammation lifestyle can feel daunting.
But here’s a treat that proves you don’t need to compromise on flavor or elegance. This honey panna cotta with blackberry-lime sauce is creamy, luscious, and subtly sweet, offering a balance of anti-inflammatory ingredients that your body will thank you for.
A Dessert That Supports Wellness
Panna cotta, meaning “cooked cream” in Italian, is often seen as a decadent dessert. What makes this version unique is its dairy-free base using coconut milk.
Coconut milk is rich in healthy fats and has been linked to anti-inflammatory benefits, particularly due to its lauric acid content.
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Combined with honey—a natural sweetener with known anti-inflammatory properties—you’re looking at a dessert that not only tastes indulgent but also supports your overall health.
The blackberry-lime sauce adds a burst of antioxidants, courtesy of the blackberries, which are packed with vitamin C and anthocyanins. These compounds play a key role in reducing inflammation and protecting your cells from oxidative stress.
The lime juice and zest provide a zippy tang while adding their own dose of immune-boosting vitamin C.
Simple, Elegant, & Nutritious
One of the standout features of this recipe is how simple it is to prepare. Despite its sophisticated appearance, the process is quick and straightforward, making it ideal for busy individuals who want a dessert that aligns with their health goals.
Here’s why it’s worth trying:
- Coconut milk brings a creamy texture without dairy, perfect for those avoiding lactose.
- Honey adds a naturally sweet and floral flavor while offering anti-inflammatory benefits.
- Blackberries and lime create a refreshing sauce loaded with antioxidants and immune-boosting properties.
Even the use of gelatin plays a part in the anti-inflammation theme. Gelatin supports joint health and digestion, both of which are key to reducing inflammation.
Tips for Customizing Your Panna Cotta
Want to make this recipe your own? Here are some easy ways to adapt it:
- Swap the fruit: If blackberries aren’t your favorite, use other berries like blueberries or raspberries. Both are equally high in anti-inflammatory properties.
- Add a spice kick: For an extra boost, sprinkle a touch of ground turmeric into the panna cotta mixture. Its active compound, curcumin, is one of the most powerful natural anti-inflammatory agents.
- Reduce the sweetness: Adjust the amount of honey if you prefer a less sweet dessert. You can also experiment with maple syrup, another anti-inflammatory sweetener.
- Make it vegan: Substitute the gelatin with agar-agar for a fully plant-based dessert. Just follow the package instructions to achieve the right texture.
Why This Dessert Fits an Anti-Inflammation Lifestyle
Inflammation is your body’s natural response to injury or stress, but chronic inflammation can lead to health concerns over time. That’s why choosing recipes with wholesome, nutrient-dense ingredients is so important.
This panna cotta combines ingredients that not only soothe inflammation but also satisfy your sweet tooth without relying on processed sugars or additives.
By using whole, minimally processed components, this recipe offers:
- Healthy fats to reduce inflammation and support brain health.
- Natural sugars to avoid spikes in blood sugar levels.
- Fresh fruits for antioxidants and essential vitamins.
Perfect for Any Occasion
Whether you’re hosting a dinner party or treating yourself to something special, this honey panna cotta with blackberry-lime sauce is a versatile option.
Its dreamy texture and bright, fruity topping are sure to impress, while its health-conscious ingredients let you indulge guilt-free. Plus, it’s a dessert that looks as good as it tastes—perfect for snapping a photo before you dig in!
Honey Panna Cotta with Blackberry-Lime Sauce for Anti-Inflammation
Equipment
- Fine mesh strainer
- Medium saucepan
- Ramekins or small serving glasses
Ingredients
Panna Cotta:
- 2 ½ cups unsweetened coconut milk
- 2 teaspoons gelatin
- ¼ cup honey
- 1 vanilla bean split and seeds scraped
- Pinch of kosher salt
Blackberry-Lime Sauce:
- 2 cups blackberries
- Zest of ½ lime
- 2 teaspoons lime juice
- 1 teaspoon raw cane sugar
Instructions
Bloom the Gelatin:
- Pour ½ cup of the coconut milk into a small bowl. Sprinkle the gelatin over the top and let it sit for about 2 minutes to soften.
Cook the Coconut Milk Mixture:
- In a medium saucepan, combine the remaining 2 cups of coconut milk, honey, vanilla bean along with its seeds, and a pinch of kosher salt. Heat the mixture over low heat, stirring occasionally, until small bubbles form along the edges of the pan. Avoid boiling.
- Once heated, take the pan off the heat and let the mixture rest for 5 minutes to infuse the flavors.
Strain and Combine:
- Strain the coconut milk mixture through a fine-mesh sieve into a large bowl to remove the vanilla bean. Slowly whisk the gelatin mixture into the strained liquid, ensuring it fully dissolves and is free of lumps.
Divide and Chill:
- Evenly pour the mixture into six small ramekins or serving glasses, each holding about ½ cup. Cover them with plastic wrap or lids and refrigerate for at least 4 hours, or up to 8 hours, until firm and set.
Prepare the Blackberry-Lime Sauce:
- In a medium bowl, combine the blackberries, lime zest, lime juice, and sugar. Use a fork or a pastry blender to lightly mash the berries, releasing some juices while keeping a few berry pieces intact for texture.
- Let the sauce sit for at least 10 minutes to meld the flavors, or refrigerate it for later use, up to overnight.
Serve:
- Once the panna cotta has fully set, spoon the blackberry-lime sauce over each portion. Serve immediately and enjoy.
Notes
- Anti-Inflammatory Benefits: Coconut milk, honey, and blackberries are known for their anti-inflammatory properties, making this dessert both delicious and beneficial for wellness.
- Substitutions: Replace blackberries with other berries if desired, such as raspberries or blueberries.
- For a more pronounced lime flavor, increase lime zest to 1 teaspoon.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.