This has got to be one of the easiest healing dessert recipes out there- bananas are blended with maple syrup, vanilla, cinnamon, and water to create a milk that is added to a bowl of your favorite chopped fruit. Add additive-free dried fruit for extra texture if you like, and you have fruit soup! My kids eat this just like a savory hot soup, which is why I have named this recipe as such.
The maple syrup, cinnamon, and vanilla in the banana milk work together to create a sweet and complex flavor that makes a yummy base for chopped fruit. I like to pair this milk with chopped peaches, mango, wild blueberries, blackberries, and strawberries for my kids.
Fruit Soup: A Kid-friendly Recipe
There are a couple of reasons I encourage fruit soup dessert as a kid-friendly option. One, this dish is very visually appealing, as each fruit adds a different color to the bowl, and sweet. This is great if you are trying to encourage kids to eat more fruit, try new varieties of produce, or eat healthier. Two, there is very little about this dish that requires a trust exercise, so if you have a picky eater this fruit soup might be a good place to start. And three, it is easily customizable to individual tastes and preferences. Bonus points if you have them make it with you.
This recipe is fat-free, cooling, and high in antioxidants making it perfect as a healing recipe. When buying vanilla I recommend using high-quality gum and alcohol-free powder or liquid variety such as this powder by Wilderness Poets or this extract by Simply Organic. Remember that a little goes a long way. Use what fruit you have or what is in season to customize your it to you. Let’s look at some of the benefits of these ingredients, aided by Life-Changing Foods Expanded by Anthony William.
Peaches
The skin of peaches helps clean up your small intestine and colon by cleansing out harmful debris such as putrified food and mucus. By cleaning up your digestive system, peaches have the ability to make way for productive bacteria and better nutrient absorption. This is great for digestive related functions, such as the production of B12.
One aspect of peaches is particularly helpful to cleansing the liver’s inner core; the combination of astringent phytochemical compounds, glucose, and mineral salts close to the pit make it so.
Banana
Bananas are natural electrolyte producers. They are high in both amino acids and bioavailable potassium that work in tandem to create an abundant amount of electrolytes. This, their high glucose content, and ability to balance blood sugar make them a perfect food for replenishing the body before and after exercise.
There is a reason bananas are one of the foods in Cleanse To Heal recommended for the mono diet- they are amazing at shifting digestive disorders such as gastritis, IBS, Chron’s, bloating, abdominal cramping and pain, constipation, diarrhea, and food sensitivities. Bananas are the star ingredient in fruit soup, used to create a creamy and sweet banana milk, but you could also chop them up and put them in the bowl. Feel free to use frozen bananas in the recipe if you want a chilled dessert, if you opt for this I recommend using half frozen bananas.
Cinnamon
Cinnamon has incredibly high levels of antioxidants- of all food sources it ranks the highest, coming in several hundred times higher than fruits and vegetables. Cinnamon has properties that make it good at balancing blood sugar- if you are struggling with diabetes, insulin resistance, blood sugar imbalances, or hyperglycemia consider bringing in cinnamon. Its comforting flavor and nutritional profile enhance the banana milk, if you want extra you could also sprinkle some over the dish.
Cinnamon has anti-bacterial, anti-fungal, and anti-viral properties that help your body’s immune system. It is also these properties that make it an incredibly antimicrobial essential oil and home disinfectant. If you have a diffuser, consider using cinnamon essential oil in it.
Final Thoughts
I hope that you take this recipe as a fun way to explore new combinations of flavors and textures. If you make it feel free to comment below how your fruit soup went, or tag me on Facebook and Instagram.
Happy holidays,
Muneeza
P.S. Ready to take your health journey deeper in 2026? My Intuitive Healing Community focuses on live group cleanses and healing. With live Q&A, expert teaching calls, and ongoing support, you’ll gain practical tools and guidance for real transformation. It’s a supportive, affordable, and highly immersive experience designed to help you on your healing path. Learn more here!
Fruit Soup with Vanilla Banana Milk: A Simple Dessert
Equipment
- Cutting board and knife
- Blender
- Serving bowl
Ingredients
- 1-2 mangos peeled & chopped
- 1 cup strawberries sliced
- ½ cup blackberries
- 1 cup wild blueberries
- ½ cup peaches chopped
Banana Milk
- 4 bananas fresh or frozen
- ½ tsp vanilla
- ½ tsp cinnamon
- 2 tbsp maple syrup
- Enough water or coconut water to make a pourable milk
Instructions
- Chop all the fruit and keep it ready to add to the fruit soup.
- Next add the bananas, water or coconut water, vanilla, cinnamon, and maple syrup to the blender. Blend well to make banana milk. If you would like a cold soup use half frozen bananas. You can make your milk thicker or thinner depending on your preference. My family likes a thinner banana milk.
- Once it's ready I pour it into a big soup serving bowl and add in all the fruit. Mix together and serve!
