CHAPTER 22
Fruits, Sweets, and Treats
FRUITS CAN BE SERVED A VARIETY OF WAYS, and fresh is always the healthiest. Fresh fruit cut up is easy to handle for most children. For those with sensory issues, use puréed fruits and fruit sauces such as applesauce and pear sauce. Baby foods are readily available and easy to use.
For an easy, tasty, and healthy “syrup” topping, blend frozen raspberries or strawberries (organic is the best choice). Spoon on top of any mix of cut-up fruit.
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Baked Honey Apple Slices
This is very appealing to little ones, and another quick and easy recipe.
1/4 cup (85 g) honey
Juice of 1 lemon (fresh or bottled)
3 large cooking apples
1/2 teaspoon cinnamon
2 teaspoons ghee
Mix honey and lemon juice in a shallow baking dish or pie pan.
Peel and core apples. Cut apples in quarters, then slices.
Place apples in honey-juice mixture, coating well. Sprinkle with cinnamon.
Melt ghee and pour over the mix.
Bake in a moderate oven, 350°F (180°C, gas mark 4), for 30 to 40 minutes or until tender.
Baste with pan liquid twice during baking.
YIELD: 4 to 6 servings
Calories (kcal): 149; Total fat: 3g; Cholesterol: 6mg; Cholesterol: 35g; Cholesterol: 3g; Protein: trace; Protein: 2mg; Potassium: 153mg; Calcium: 16mg; Iron: 1mg; Zinc: trace; Vitamin A: 145IU.
Poached Pears
Poached fruit is an easy, but elegant dessert for a festive occasion. Serve pears alone or with poaching liquid, warm or chilled, spooned over ice cream, yogurt, or angel-food cake. (For SCD, use almond- or cashew-based ice cream or non-soy homemade yogurt.)
Modified for SCD
4 medium pears (about 11/4 pounds, or 560 g), peeled, cored, and quartered
2 cups (475 ml) cranberry juice (For SCD, use 100% juice without added sugar.)
2 cinnamon sticks
3 whole cloves
Zest of 1/2 orange, in strips
Put all ingredients into a large saucepan. Be sure that pan is not too large, so that the juice completely covers the pears. If the juice does not cover the pears and the fruit floats, place a small plate upside down in pot, to weight pears down in liquid. Bring to a simmer over medium heat and cook for 7 (for ripe fruit) to 10 minutes (for less ripe fruit). Pears should pierce easily with a fork.
To make syrup, transfer pears to a bowl. Simmer the poaching liquid until it is reduced by one-third and thickened to desired consistency, 30 to 40 minutes. Store in poaching liquid in a covered container in the refrigerator for up to 3 days.
This recipe works well with fruit of the same firmness and ripeness. Try combining apples with pears. Softer fruits such as peaches and plums are also a good option, but you’ll need to reduce the cooking time so the fruit does not become mushy.
YIELD: Makes 4 servings of 4 quarters each
Calories (kcal): 204; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 52g; Cholesterol: 9g; Protein: 1g; Protein: 16mg; Potassium: 320mg; Calcium: 138mg; Iron: 4mg; Zinc: trace; Vitamin A: 84IU.
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Warm Stewed Fruit
This recipe title says it all—a warm, tasty comfort food. It is especially good for those with oral motor difficulties who do not handle raw fruit well and prefer softer textures.
6 medium apples (can use different varieties), peeled and chopped
1/2 teaspoon cinnamon
1/4 teaspoon dried ginger
1/4 cup (60 ml) apple juice or white grape juice
1/4 cup (60 ml) water
1 teaspoon sugar-free mixed berry jam (optional)
Combine all ingredients in a saucepan. Bring to a boil. Reduce heat and simmer, uncovered, until apples are soft.
VARIATION: Use apples and pears or apples and cranberries. This recipe can also be made with 6 cups (660 g) of fresh strawberries instead of apples—just omit the cinnamon, ginger, and water.
YIELD: 4 to 6 servings
Calories (kcal): 87; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 22g; Cholesterol: 4g; Protein: trace; Protein: 1mg; Potassium: 173mg; Calcium: 13mg; Iron: trace; Zinc: trace; Vitamin A: 74IU.
Fruit Clafouti
This is a classic French dessert. It falls somewhere between a pancake and a custard, and is surprisingly simple to make. Traditionally, sour cherries are used, but you can use any fresh fruit in season you like (although softer fruits work better than crunchy ones like apples, which require more baking time).
1 pound (455 g) fruit (either cherries, berries, or chopped fruit such as peaches, apricots, or plums)
1 cup (235 ml) rice milk
1/2 cup (100 g) sugar
3 large eggs
1/2 cup (70 g) GF flour blend
2 teaspoons GFCF vanilla extract
1 teaspoon lemon zest
1/4 teaspoon salt
Preheat the oven to 350°F (180°C, gas mark 4). Distribute the fruit evenly on the bottom of a greased baking dish or large pie plate. Combine the rice milk, sugar, eggs, flour blend, vanilla extract, zest, and salt in a blender for 1 minute. Pour over the fruit and bake for 45 to 50 minutes, until edges have puffed and top is lightly browned (center should be set and should not look liquid-y when jiggled). Cool for 5 to 10 minutes, then cut into wedges and serve.
YIELD: 6 servings
Calories (kcal): 225; Total fat: 3g; Cholesterol: 112mg; Cholesterol: 44g; Cholesterol: 3g; Protein: 6g; Protein: 142mg; Potassium: 179mg; Calcium: 23mg; Iron: 1mg; Zinc: trace; Vitamin A: 918IU.
Fried Bananas
Small bananas, called baby, finger, or apple bananas, are best for this dish, but slightly green, regular bananas can be used. Just cut them in half lengthwise, and then in half again crosswise.
13/4 cups (175 g) rice flour
1/4 cup (20 g) unsweetened shredded coconut
1 tablespoon (13 g) sugar
1 tablespoon (8 g) sesame seeds
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup (120 ml) water
3 cups (710 ml) canola oil (or other oil suitable for frying)
1/2 pound (225 g) slightly green baby bananas, peeled and cut in half lengthwise
Honey, for drizzling
Mix the rice flour, coconut, sugar, sesame seeds, baking powder, and salt together in a medium bowl. Whisk in the water until the batter is smooth and free of lumps. Heat the oil in a wok or deep pan to 350°F (180°C).
Dip the banana pieces into the batter and then carefully slide them into the hot oil. Cook for 3 minutes, then flip over and cook another 2 minutes, until golden brown all over. Remove with a slotted spoon and drain on a plate lined with paper towels. Drizzle with honey and serve immediately.
YIELD: 2 to 4 servings
Calories (kcal): 181; Total fat: 10g; Cholesterol: 30mg; Cholesterol: 19g; Cholesterol: 2g; Protein: 3g; Protein: 99mg; Potassium: 237mg; Calcium: 101mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 30IU.
Cashew Cookies
Every child loves cookies and these protein-packed cookies are sure to win them over.
Low Phenol
16 ounces (455 g) cashews
1 cup (235 ml) sunflower oil plus 2 tablespoons (30 ml) for making cashew butter
3/4 cup (170 g) brown sugar
3/4 cup (150 g) sugar
4 eggs
1/2 cup (120 ml) water
1 tablespoon (14 g) baking soda
1 tablespoon (8 g) xanthan gum
3/4 teaspoon salt
21/4 cups (315 g) brown rice flour
11/2 cups (180 g) quinoa flour
11/2 cups (180 g) tapioca starch
Grind cashews in a food processor and add enough sunflower oil to make a smooth nut butter. Mix additional 1 cup (235 ml) sunflower oil and all remaining ingredients. Chill dough at least 1 hour.
Place dough in a cookie press or roll out between 2 sheets of wax paper and shape with cutters. Bake pressed cookies at 375°F (190°C, or gas mark 5) for 12 to 15 minutes, cut-out cookies for 10 to 12 minutes. This dough can also be rolled into balls and crisscrossed with a fork.
YIELD: 18 to 24 cookies
Calories (kcal): 480; Total fat: 27g; Cholesterol: 42mg; Cholesterol: 55g; Cholesterol: 3g; Protein: 9g; Protein: 322mg; Potassium: 328mg; Calcium: 32mg; Iron: 3mg; Zinc: 2mg; Vitamin A: 62IU.
Chocolate Chip Cookies
Almost every child wants to be able to eat a chocolate chip cookie, so we are giving you a recipe for a GFCF version of this favorite treat.
1 cup (225 g) ghee, softened
2 cups (450 g) Sucanat
2 large eggs
1/2 teaspoon salt
2 tablespoons (30 ml) vanilla
1 cup (120 g) almond flour
1 cup (140 g) garbanzo bean flour
1 teaspoon baking soda
2 cups (350 g) GFCF semisweet chocolate chips
2 cups (190 g) ground almonds or walnuts (You can substitute with the above almond flour.)
Place a rack in the center of the oven. Preheat oven to 375°F (190°C, or gas mark 5). Line several baking sheets with Silpat sheets or parchment paper. With an electric mixer, beat the ghee with the Sucanat until very fluffy. In a separate small bowl, mix together the eggs, salt, and vanilla until well blended. Add to the ghee/Sucanat mixture. Stir until well blended. In a separate large bowl, mix together the almond flour, garbanzo bean flour, and baking soda. Add to the ghee/Sucanat mixture. Stir until well blended. Stir in chocolate chips and the ground almonds or walnuts. If the dough is too stiff to work, add more ghee. Drop onto the baking sheets, spacing the cookies 2 inches (5 cm) apart.
Bake until the cookies are just slightly colored on top and rimmed with brown at the edges (8 to 10 minutes). Be sure to rotate the sheets halfway through the baking time (front to back). Be careful: Since the recipe does not use regular flour, the cookies can burn more quickly than usual. Watch them closely. Remove the sheets to a rack. Let the cookies cool for a few minutes before transferring them to a rack to finish cooling. You can freeze them when completely cool. Place wax paper between layers of cookies before freezing them.
YIELD: 48 cookies
Calories (kcal): 157; Total fat: 10g; Cholesterol: 19mg; Cholesterol: 15g; Cholesterol: 1g; Protein: 3g; Protein: 55mg; Potassium: 100mg; Calcium: 23mg; Iron: 1mg; Zinc: trace; Vitamin A: 197IU.
Maya’s Cookies
Extra protein has been added to these cookies, reducing the negative effect on blood sugar. This is also a way to sneak protein into the picky eater.
Low Phenol
7/8 cup (105 g) almond meal flour
7/8 cup (88 g) GF oat flour
7/8 cup (125 g) garbanzo and fava bean flour
11/2 cups (210 g) GF flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup (200 g) sugar
1/2 teaspoon cinnamon
11/4 cups (295 ml) safflower oil
1/4 cup (85 g) molasses
5 eggs, or 3 eggs and 3 egg whites
2 teaspoons vanilla
Preheat oven to 350°F (180°C, gas mark 4).
Combine all dry ingredients in a bowl.
In a large bowl, beat the liquid ingredients on medium speed until smooth. Add dry ingredients and mix thoroughly with a wooden spoon.
Drop by rounded teaspoons on an ungreased cookie sheet. Flatten with bottom of a glass that has been dipped in sugar.
Bake 8 minutes, until edges are lightly browned. Transfer to a wire rack to cool. These cookies can be stored in a covered container for up to 3 days or in a sealed freezer bag in the freezer for up to 6 months.
YIELD: 44 cookies
Calories (kcal): 135; Total fat: 8g; Cholesterol: 21mg; Cholesterol: 14g; Cholesterol: 1g; Protein: 3g; Protein: 61mg; Potassium: 105mg; Calcium: 21mg; Iron: 1mg; Zinc: trace; Vitamin A: 33IU.
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Peanut Butter Truffle Cookies
The yummy taste of this recipe, which has been modified from a Skippy peanut butter recipe, is excellent for hiding nutritional supplements.
Low Phenol
1 cup (260 g) creamy GFCF peanut butter
1 cup (225 g) light brown sugar
1 large egg
1 teaspoon baking soda
1/2 cup (90 g) GFCF semisweet chocolate chips
Preheat oven to 350°F (180°C, gas mark 4). Cream together all the ingredients, except for the chocolate chips, with a wooden spoon. Add chocolate chips. Drop by rounded teaspoonfuls onto a greased cookie sheet. Bake 9 minutes. Allow to cool for 5 minutes on the sheet before removing to cool completely.
NOTE: Be sure to read the peanut butter label, some brands contain soy.
YIELD: 36 cookies
Calories (kcal): 71; Total fat: 4g; Cholesterol: 5mg; Cholesterol: 7g; Cholesterol: 1g; Protein: 2g; Protein: 72mg; Potassium: 72mg; Calcium: 7mg; Iron: trace; Zinc: trace; Vitamin A: 13IU.
Welby’s 3-in-1 Cookie Recipe
Using one standard dry mix, we present Welby Griffin’s 3 cookie variations. The addition of almond meal and sorghum also makes these cookies high in protein.
Dry Mix
1/2 cup (60 g) tapioca flour
1/2 cup (70 g) sorghum flour
1/2 cup (60 g) almond meal
1/4 cup (40 g) potato starch
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon xanthan gum
For the Chocolate Chip Cookies
1/2 cup (120 g) GFCF Spread (such as Earth Balance)
3/4 cup (170 g) brown sugar
1/4 cup (50 g) granulated sugar
1 large egg
11/2 teaspoons GF vanilla
6 ounces (170 g) GFCF chocolate chips
For the Peanut Butter Cookies
1/3 cup (80 g) GFCF Spread
1/3 cup (87 g) peanut butter
3/4 cup (150 g) granulated sugar
1 large egg
1 teaspoon honey
1 teaspoon GF vanilla extract
1/2 cup (72.5 g) chopped peanuts (optional)
For the Sugar Cookies
1/2 cup (120 g) GFCF Spread
1 cup (200 g) granulated sugar
1 large egg
11/2 teaspoons GF vanilla extract
Dash of nutmeg
To make dry mix: Blend all dry mix ingredients in a bowl and set aside.
To make all cookies: Preheat oven to 350°F (180°C, gas mark 4). Spray a baking sheet with cooking spray or line with parchment paper and set aside.
In a large bowl, cream together the GFCF spread and sugar(s). (For the peanut cookie variation, also add in the peanut butter.) Then add the remaining ingredients for your chosen recipe, except for any chocolate chip or nut additions. Stir in the dry mix, and then gently fold in the nuts or chips. Chill dough until firm.
Roll dough into 1-inch (2.5 cm) balls and place 2 to 3 inches (5 to 7.5 cm) apart on the prepared cookie sheet (if dough becomes too warm, place cookie sheet in refrigerator for 10 minutes to firm it up). Bake cookies for 10 to 15 minutes (depending on whether you like your cookies chewy or crispy). Allow cookies to cool on sheet for 5 minutes before moving to a cooling rack.
NOTE: To achieve classic look, flatten peanut butter with a fork or slotted spatula halfway through baking.
TIP: Make several batches of dry mix at once, and store them in separate, labeled, freezer bags.
VARIATION: Sugar cookie variations: Roll balls of cookie dough in cinnamon sugar to make Snickerdoodles or in colored sugar for a holiday look.
YIELD: 31/2 dozen cookies
Dry Mix: Calories (kcal): 20; Total fat: trace; Cholesterol: 0mg; Cholesterol: 4g; Cholesterol: trace; Protein: 1g; Protein: 39mg; Potassium: 23mg; Calcium: 13mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.
Chocolate Chip Cookies: Calories (kcal): 76; Total fat: 4g; Cholesterol: 5mg; Cholesterol: 10g; Cholesterol: trace; Protein: 1g; Protein: 42mg; Potassium: 34mg; Calcium: 22mg; Iron: 1mg; Zinc: trace; Vitamin A: 8IU.
Peanut Butter Cookies: Calories (kcal): 62; Total fat: 4g; Cholesterol: 5mg; Cholesterol: 6g; Cholesterol: trace; Protein: 2g; Protein: 51mg; Potassium: 51mg; Calcium: 16mg; Iron: trace; Zinc: trace; Vitamin A: 8IU.
Sugar Cookies: Calories (kcal): 60; Total fat: 3g; Cholesterol: 5mg; Cholesterol: 8g; Cholesterol: trace; Protein: 1g; Protein: 41mg; Potassium: 25mg; Calcium: 14mg; Iron: trace; Zinc: trace; Vitamin A: 8IU.
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Chocolate Date Balls
From Susan Lyttek, Springfield, VA
11/2 cups (267 g) pitted, chopped dates
11/2 cups (180 g) chopped walnuts, toasted
1/2 cup (40 g) GFCF unsweetened cocoa powder
1 teaspoon cinnamon
1/4 cup (60 ml) coconut milk
Pulse dates, walnuts, cocoa powder, and cinnamon in food processor until finely ground. Add coconut milk and process until combined. Form into 1-inch balls and freeze.
YIELD: 31/2 dozen balls
Calories (kcal): 51; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 6g; Cholesterol: 1g; Protein: 1g; Protein: 7mg; Potassium: 69mg; Calcium: 6mg; Iron: trace; Zinc: trace; Vitamin A: 17IU.
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Apple Pie Cake
This recipe combines the better of two family favorites into one really fantastic dessert.
1/3 cup (40 g) quinoa flour
1/3 cup (45 g) brown rice flour
1/3 cup (40 g) tapioca starch
2/3 cup (135 g) sugar
1 teaspoon baking soda
1 teaspoon xanthan gum
1/2 teaspoon cinnamon
Pinch of salt
2 tablespoons (30 ml) oil
1 egg
1 tablespoon (15 ml) hot water
4 apples, sliced thin
1/4 cup (35 g) crushed nuts (optional)
Mix all ingredients except crushed nuts, adding apples last. Pour into ungreased 9-inch (23 cm) pie pan. Sprinkle with nuts (optional). Bake in a 350°F (180°C, gas mark 4) oven for 35 minutes.
YIELD: 8 servings
Calories (kcal): 238; Total fat: 7g; Cholesterol: 23mg; Cholesterol: 43g; Cholesterol: 3g; Protein: 3g; Protein: 184mg; Potassium: 184mg; Calcium: 19mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 73IU.
Meringue Cookies
These cookies are lighter than air, chewy on the inside, and crunchy on the outside. They are portable and a favorite for many. A protein treat that will please the kids who love something crunchy.
4 egg whites, at room temperature
1/4 teaspoon salt
1/4 teaspoon cream of tartar
11/2 cups (300 g) sugar
11/2 teaspoons vanilla extract
Basics
Use a clean, dry bowl that is absolutely grease-free. Glass, ceramic, stainless steel are best. Avoid copper. Plastic bowls should be avoided because they can have trace amounts of oil.
Cold eggs separate easily, but eggs whip to a higher volume when at room temperature. Separate the cold eggs, and then set them aside for 10 or 15 minutes. There can be absolutely no yolk mixed in the whites. Save the yolks for another dish.
Superfine sugar is best. Simply process granulated sugar in the food processor.
Beat egg whites with salt and cream of tartar until stiff. Add sugar 1 tablespoon (13 g) at a time, beating well after each addition. Add vanilla extract.
Adding sugar early in the beating process results in a firmer, finer-textured meringue. When the mixture becomes stiff and shiny like satin, stop mixing, the meringue is ready.
If making a variation, add extra ingredient.
Line large baking sheets with parchment paper. Drop meringue by tablespoonful 11/2 inches (3.75 cm) apart onto prepared baking sheets.
Bake at 250°F (120°C, or gas mark 1/2) for 30 to 40 minutes (until they crack). Turn off oven and let them cool down (15 minutes).
VARIATIONS:
ALMOND MERINGUES: 1 teaspoon GFCF almond extract
CINNAMON MERINGUES: 1/8 teaspoon ground cinnamon
CHOCOLATE CHIP: 1 cup (85 g) GFCF chocolate chips
CHOCOLATE MERINGUES: 1 cup (85 g) GFCF chocolate chips, melted
YIELD: 2 dozen
Calories (kcal): 52; Total fat: 0g; Cholesterol: 0mg; Cholesterol: 13g; Cholesterol: 0g; Protein: 1g; Protein: 31 mg; Potassium: 13mg; Calcium: 1mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.
Carrot Cake
1 package (10.5 ounces, or 294 g) extra-firm silken tofu
11/2 ounces (42 ml) canola oil
21/4 cups (450 g) sugar
11/2 cups (355 ml) canola oil
6 cups (720 g) shredded carrots
11/2 cups (180 g) tapioca flour
11/2 cups (180 g) arrowroot flour
1 cup (140 g) garbanzo and fava bean flour
1/2 cup (70 g) sorghum flour
1 teaspoon xanthan gum
1 tablespoon (14 g) baking powder
1 tablespoon (14 g) baking soda
1 tablespoon (7 g) ground cinnamon
3/4 teaspoon ground nutmeg
3/4 teaspoon ground clove
1 teaspoon salt
Frosting, recipe follows
3 cups (315 g) toasted, finely chopped walnuts
Preheat oven to 350°F (180°C, gas mark 4). Spray two 9-inch (23 cm) cake pans with canola oil, line bottom with parchment paper, and spray again. Lightly flour the pans with white rice flour. In a food processor, purée the tofu and 11/2 ounces (42 ml) canola oil until very smooth and set aside. Beat together in a mixer with the paddle attachment (or by hand) the sugar and the tofu mixture for about 3 minutes; add in the shredded carrot. While the oil and sugar are mixing, combine together with a whisk in a separate bowl the flours, xanthan gum, baking powder, baking soda, spices, and salt. Add this mixture to the carrot mixture and mix until combined. Do not overmix, as it will result in a dense, unleavened cake. Divide mixture between prepared cake pans and bake for about 50 to 60 minutes or until a toothpick comes out clean.
After the cake is completely cool, you can cut each cake into 2 layers to make a 4-layer cake (or do not cut the cakes, to make a 2-layer cake). Frost the top of the first layer and lightly sprinkle with walnuts. Place the second layer on top of the first, frost, and sprinkle with walnuts. Do this for all 4 layers, omitting the walnuts on the top layer. Frost the sides of the cake and then press the remainder of the nuts onto the sides and top of the frosting.
YIELD: 8 to 16 servings
Calories (kcal): 835; Total fat: 55g; Cholesterol: 0mg; Cholesterol: 81g; Cholesterol: 4g; Protein: 11g; Protein: 735mg; Potassium: 321 mg; Calcium: 109mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 12956IU.
Frosting
21/4 pounds (1 kg) vegan cream cheese
1 tablespoon (1 ml) vanilla extract
11/2 tablespoons (23 ml) lemon juice
9 ounces (255 g) confectioners’ sugar, sifted
In a mixer, soften cream cheese by beating with the paddle attachment. Add the vanilla extract and lemon juice until combined. Add the confectioners’ sugar and mix until there are no lumps.
Travis Martin’s Favorite Flourless Chocolate Mousse Cake
Using bittersweet chocolate avoids the dairy-based milk chocolate and lessens the glucose effect without sacrificing taste. Serve sweet things in small half portions and do so after a meal of protein and fiber. This will slow the entry of sugar into the bloodstream and avoid the glucose rise and fall that can trigger behavior and attention problems.
8 ounces (225 g) GFCF bittersweet chocolate, finely chopped
6 tablespoons (90 g) nondairy spread (non-hydrogenated)
6 large eggs, separated
1/2 cup (100 g) sugar
Preheat oven to 275°F (140°C, or gas mark 1) and place rack in center of oven. Grease a 9-inch (23 cm) springform pan.
Place chopped chocolate and spread in a large, microwave-safe bowl and microwave on high in 30-second increments. Stir after each increment, continuing until the chocolate is completely melted. Allow to cool slightly, then whisk in the egg yolks.
Beat egg whites to soft peaks. Gradually add sugar, beating until stiff and glossy.
Whisk one-fourth of the egg whites into the chocolate mixture to lighten it.
Using a rubber spatula, gently fold the chocolate mixture into the rest of the egg whites.
Pour mixture into the prepared pan and smooth the top.
Bake 40 to 50 minutes. The thin mousse cake will have pulled away from the pan side.
Allow to cool.
To serve, dust the top of the cake with confectioners’ sugar or spread with raspberry fruit spread.
YIELD: 8 servings
Calories (kcal): 322; Total fat: 27g; Cholesterol: 140mg; Cholesterol: 21g; Cholesterol: 4g; Protein: 7g; Protein: 146mg; Potassium: 281 mg; Calcium: 40mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 616IU.
Hot Chocolate Pudding Cake
This is a great rustic treat for a cold winter’s night, and delicious served with GFCF vanilla ice cream.
2/3 cup (54 g) GFCF unsweetened cocoa powder, divided
1/3 cup (75 g) brown sugar
1/4 cup (22 g) GFCF chocolate chips
3/4 cup (105 g) GF flour blend
1 teaspoon baking powder
1/4 teaspoon salt
6 tablespoons (85 g) ghee, melted
1 large egg yolk
1 cup (200 g) granulated sugar
1/3 cup (80 ml) rice milk
2 teaspoons GFCF vanilla extract
11/2 cups (355 ml) hot water
Preheat oven to 325°F (170°C, gas mark 3), and grease an 8-inch (20 cm) square baking dish. In a small bowl, combine 1/3 cup (27 g) cocoa powder, brown sugar, and chocolate chips and set aside. In another bowl, whisk together flour, baking powder, and salt, and set aside.
In a medium bowl, whisk together the ghee and remaining cocoa powder until smooth. Add yolk, granulated sugar, rice milk, and vanilla extract and whisk to combine. Stir in flour mixture until just combined. Spread batter evenly into baking dish, and then sprinkle with reserved cocoa-brown sugar mixture. Pour hot water evenly over batter and bake for 40 to 45 minutes, until edges have puffed up and begun to pull away from the sides of the pan (center will still jiggle slightly). Cool on wire rack 20 minutes; serve warm.
YIELD: 6 to 8 servings
Calories (kcal): 347; Total fat: 14g; Cholesterol: 54mg; Cholesterol: 55g; Cholesterol: 4g; Protein: 3g; Protein: 192mg; Potassium: 31mg; Calcium: 52mg; Iron: 1mg; Zinc: trace; Vitamin A: 424IU.
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Pie Crust
1 package (6 ounces, or 170 g) Snickerdoodle cookies
3 tablespoons (45 g) nondairy margarine, melted
1 teaspoon (5 ml) vanilla extract
1/4 teaspoon cinnamon
1/3 cup (75 g) brown sugar
1/2 cup (35 g) coconut or (60 g) chopped nuts (optional)
Process all ingredients in a food processor until well combined.
Place in a 9-inch (23 cm) pie shell. Press down and smooth crumbs up the sides.
Bake at 350°F (180°C, gas mark 4) for 8 minutes. Let cool.
Fill as desired—works great for pumpkin or pecan pies!
YIELD: One 9-inch (23 cm) pie shell
Calories (kcal): 120 9; Total fat: 65g; Cholesterol: 0mg; Cholesterol: 146g; Cholesterol: 15g; Protein: 13g; Protein: 427mg; Potassium: 330mg; Calcium: 180mg; Iron: 66mg; Zinc: 1mg; Vitamin A: 2649IU.
Banana Cake or Muffins
Besides being downright delicious, this versatile treat can be made as a cake or muffins.
1 cup (120 g) quinoa flour
2/3 cup (90 g) brown rice flour
1/3 cup (40 g) tapioca starch
1 cup (200 g) sugar
1 teaspoon xanthan gum
1/2 tablespoon (7 g) baking soda
2 teaspoons baking powder
3/4 teaspoon salt
2 eggs + 1 egg white
1 cup (225 g) mashed banana
1/2 cup (120 ml) oil (safflower, almond, sunflower, or canola)
1/2 cup (120 ml) rice milk
Combine dry ingredients in a mixing bowl. Add remaining ingredients and mix with electric mixer on low speed until blended. Mix on medium-high speed for 2 minutes. Oil a 9 x 13-inch (23 x 33 cm) pan and cover with parchment paper or use cupcake papers. Bake in a 350°F (180°C, gas mark 4) oven; cake bakes for 45 minutes, muffins for 20 minutes.
NOTE: Nut butter makes a great, healthy frosting for this recipe.
YIELD: 8 cake servings or 12 medium muffins
Calories (kcal): 393; Total fat: 16g; Cholesterol: 47mg; Cholesterol: 58g; Cholesterol: 3g; Protein: 6g; Protein: 585mg; Potassium: 328mg; Calcium: 91mg; Iron: 33mg; Zinc: 1mg; Vitamin A: 93IU.
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Baked Apple Crumble
5 large apples, peeled and cut into chunks
3 tablespoons (45 ml) lemon juice
1/2 cup (100 g) granulated sugar
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 package (6 ounces, or 170 g) No-oats “Oatmeal” cookies
1/2 cup (115 g) brown sugar
6 tablespoons (90 g) nondairy spread
1/4 teaspoon vanilla extract
Pinch of salt
Put apples in a bowl with the lemon juice. Combine apples with the granulated sugar, cinnamon, and nutmeg. Toss to coat.
Spray an 8 x 8-inch (20 x 20 cm) pan with GFCF cooking spray. Spread apples in the bottom of the pan. Place the cookies, brown sugar, margarine, vanilla extract, and salt in a food processor and process until well combined. Spread the cookie mixture over the apples and bake in a 350°F (180°C, gas mark 4) oven for 40 minutes.
Can be served warm or at room temperature.
NOTE: Read the label on the margarine—some brands may contain soy or corn.
YIELD: 12 servings of 1/2 cup (125 g) each
Calories (kcal): 189; Total fat: 7g; Cholesterol: 0mg; Cholesterol: 31g; Cholesterol: 3g; Protein: 1g; Protein: 80mg; Potassium: 96mg; Calcium: 22mg; Iron: 1mg; Zinc: trace; Vitamin A: 378IU.
American Apple Pie
This is adapted from www.gfutah.org recipes online.
1 teaspoon ground cinnamon
3 tablespoons (24 g) cornstarch
3/4 cup (150 g) granulated sugar
5 cups (750 g) peeled, cored, and sliced baking apples
Unbaked 8-inch (20 cm) double Pie Crust
Mix cinnamon, cornstarch, and sugar together in a medium bowl and stir in apples.
Spread apple mixture in an unbaked pie shell.
Cover with top crust and crimp edges with your fingers to seal. Cut slits in top.
Bake in preheated 400°F (200°C, or gas mark 6) for 10 minutes. Turn oven to 350°F (180°C, gas mark 4) and continue cooking for 30 to 40 minutes or until crust is lightly brown.
VARIATION: Omit top crust and sprinkle pie with Walnut Streusel (recipe follows).
NOTE: This recipe can also be made with peaches or pears.
YIELD: 8 servings
Calories (kcal): 287; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 53g; Cholesterol: 4g; Protein: 2g; Protein: 54mg; Potassium: 142mg; Calcium: 32mg; Iron: 1mg; Zinc: trace; Vitamin A: 378IU.
Walnut Streusel
Modified for Low Phenol
1/2 cup (80 g) rice flour
1/4 cup (50 g) granulated sugar
1/4 cup (60 g) brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 cup (55 g) nondairy spread
1/2 cup (65 g) walnuts, chopped fine (Use cashews or sunflower seeds for low phenol diet.)
Combine flour, sugars, and spices.
Cut in cold spread with knives or pastry blender until coarse and crumbly. Add in walnuts. Sprinkle over pie; bake until topping is golden brown.
YIELD: 11/2 cups (310 g)
Calories (kcal): 140; Total fat: 82g; Cholesterol: 0mg; Cholesterol: 157g; Cholesterol: 5g; Protein: 20g; Protein: 549mg; Potassium: 543mg; Calcium: 100mg; Iron: 3mg; Zinc: 3mg; Vitamin A: 2205IU.
Tracey’s Pie Crust
1/2 cup (70 g) brown rice flour
1/2 cup (60 g) quinoa flour
1/2 cup (60 g) tapioca starch
1/2 cup (80 g) sweet rice flour
1/4 cup (35 g) garbanzo bean flour
2 teaspoons xanthan gum
1 teaspoon salt
1/2 cup (120 ml) + 2 tablespoons (30 ml) oil (sunflower, almond, safflower, or canola)
1/4 cup (60 ml) milk substitute
1/2 cup (120 ml) water
Stir together dry ingredients. Add oil, milk substitute, and water and mix thoroughly. Divide dough in half and roll out bottom crust between two pieces of floured parchment paper. Lift parchment paper and dough and place both in bottom of an ungreased pie pan. Roll out second pie crust. Loosely roll together crust with parchment paper and unroll carefully over filled pie crust. Bake per pie’s instructions.
TIP: A small, one-handled roller works well.
VARIATION: For pot pies, replace flours with the following mixture: 3/4 cup (105 g) brown rice flour, 1/2 cup (60 g) quinoa flour, 1/2 cup (60 g) tapioca starch, 1/2 cup (70 g) garbanzo bean flour.
YIELD: 1 double pie crust or 2 single pie crusts
Calories (kcal): 119 9; Total fat: 73g; Cholesterol: 0mg; Cholesterol: 125g; Cholesterol: 7g; Protein: 14g; Protein: 1088mg; Potassium: 558mg Calcium: 48mg; Iron: 5mg; Zinc: 3mg; Vitamin A: 5IU.
Pumpkin Pie (Pareve)
This is Travis Martin’s favorite Kosher recipe, and it is as good as the usual version. Enjoy!
3 cups (675 g) canned pumpkin
1 cup (225 g) brown sugar
1 cup (200 g) granulated sugar
1 teaspoon salt
1 teaspoon nutmeg
1 teaspoon cinnamon
1 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon allspice
4 eggs, beaten
1/4 cup (55 g) margarine, ghee, or nondairy shortening, melted
1 unbaked (10-inch, or 25 cm) pie shell
In a large bowl, mix together pumpkin, sugars, salt, and spices.
In a small bowl, mix together eggs and margarine or ghee. Add to pumpkin mixture.
Pour mixture into a pie shell. Bake for 10 minutes in a preheated 450°F (230°C, or gas mark 8) oven.
Reduce heat to 350°F (180°C, gas mark 4) and bake 40 minutes longer or until a knife inserted into center comes out clean.
YIELD: 8 servings
Calories (kcal): 443; Total fat: 17g; Cholesterol: 111mg; Cholesterol: 69g; Cholesterol: 5g; Protein: 5g; Protein: 362mg; Potassium: 329mg; Calcium: 80mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 20992IU.
Blender Pecan Pie
This is a simple way to make a holiday favorite.
2 cups (200 g) pecan halves, divided
2 large eggs
2/3 cup (135 g) sugar
1/2 teaspoon salt
1/2 cup (170 g) agave nectar
2 tablespoons (28 g) ghee, melted
1 teaspoon GFCF vanilla extract
1 9-inch (23 cm) prebaked GFCF pie crust
Preheat oven to 425°F (220°C, gas mark 7). Select 1 cup (100 g) of the best-looking pecan halves and reserve for top. Combine the remaining filling ingredients in a blender and purée until smooth. Pour into prebaked crust, top with reserved pecan halves and bake for 15 minutes. Reduce oven temperature to 350°F (180°C, gas mark 4) and bake for another 30 minutes, until center of pie is set. Cool completely on a wire rack, 2 to 3 hours. Serve.
YIELD: 8 servings
Calories (kcal): 398; Total fat: 26g; Cholesterol: 70mg; Cholesterol: 42g; Cholesterol: 3g; Protein: 4g; Protein: 43mg; Potassium: 123mg; Calcium: 16mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 242IU.
Apple, Pear, and Cranberry Crisp
This is a great, simple-to-make, holiday dessert. If you can’t find fresh cranberries, frozen ones can be thawed and used instead. Or, if cranberries are too tart for your taste, try substituting an equal amount of raspberries or blueberries.
For Topping
1/2 cup (70 g) GF flour blend
1/2 cup (55 g) chopped pecans
1/2 cup (120 g) brown sugar
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
4 tablespoons (56 g) Spectrum Palm Shortening, chilled
For Filling
3 medium tart apples, peeled, cored, and cut into 1/2-inch (1.3 cm) pieces
3 semi-firm pears, such as Bosc or Bartlett, peeled, cored, and cut into 1/2-inch (1.3 cm) pieces
1 cup (100 g) fresh cranberries
1/2 cup (100 g) granulated sugar
1/2 teaspoon lemon zest
Pinch of salt
TO MAKE THE TOPPING: In food processor, pulse dry ingredients until combined. Add shortening and continue pulsing until small clumps form and mixture appears sandy. Set aside in the refrigerator until ready to use.
TO MAKE THE FILLING: Preheat oven to 350°F (180°C, gas mark 4). In large bowl, toss apples, pears, and cranberries with sugar, salt, and lemon zest until evenly coated. Transfer mixture to an 8- or 9-inch square baking dish and sprinkle evenly with chilled topping. Bake for 40 to 45 minutes, until fruit is bubbling and topping is golden brown.
YIELD: 6 servings
Calories (kcal): 414; Total fat: 16g; Cholesterol: 0mg; Cholesterol: 70g; Cholesterol: 7g; Protein: 3g; Protein: 56mg; Potassium: 281mg; Calcium: 32mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 74IU.
Apricot Almond Torte
Substitute sliced peaches/plums in place of the apricots.
1/3 cup (37 g) slivered almonds
3/4 cup (150 g) sugar, plus 2 tablespoons (26 g) for sprinkling
3/4 cup (105 g) GF flour blend, plus more for dusting pan
1/2 teaspoon baking powder
1/4 teaspoon xanthan gum
1/4 teaspoon salt
6 tablespoons (83 g) Spectrum Palm Shortening, plus more for greasing pan
1 large egg
1 large egg yolk
1 teaspoon GFCF vanilla extract
1/4 teaspoon GFCF almond extract
1 pound (455 g) fresh apricots, halved and pitted
Preheat oven to 350°F (180°C, gas mark 4). Grease and flour a 9-inch (23 cm) springform pan. In the bowl of a food processor, grind nuts and 3/4 cup sugar together until fine. Add flour blend, baking powder, xanthan gum and salt and continue processing until combined. Add shortening and pulse until all the nut mixture is coated. Add the egg, yolk, and extracts and process until smooth, scraping sides if necessary. Spread batter evenly in the prepared pan, and then arrange apricots cut-side up on top. Sprinkle apricots with the remaining sugar and bake for 55 to 60 minutes. Cool for 30 minutes on wire rack; serve warm or at room temperature.
YIELD: 6 to 8 servings
Calories (kcal): 321; Total fat: 14g; Cholesterol: 54mg; Cholesterol: 45g; Cholesterol: 4g; Protein: 5g; Protein: 115mg; Potassium: 212mg; Calcium: 46mg; Iron: 1mg; Zinc: trace; Vitamin A: 1459IU.
Chocolaty Pumpkin Bars
These bars are for those who love chocolate! Calcium and magnesium powders can be hidden in this recipe.
2 cups (280 g) GF flour blend
1/2 teaspoon xanthan gum
3/4 cup (150 g) sugar
1 cup (125 g) finely chopped pecans (optional)
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large eggs, beaten
1 can (15 ounces, or 420 g) pumpkin purée
1/2 cup (120 ml) canola oil
1/4 cup (60 ml) milk substitute
1/2 cup (80 g) GFCF mini chocolate chips
Preheat oven to 350°F (180°C, gas mark 4). Whisk together the flour, xanthan gum, sugar, pecans, baking powder, cinnamon, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, pumpkin, oil, and milk substitute. Stir the wet and dry mixtures together, then add chocolate chips. Spread the batter evenly into a greased 15 x 10 x 1-inch (37.5 x 25 x 2.5 cm) pan (a jellyroll pan with an edge) that has been sprayed with nonstick spray.
Bake 25 minutes. Check with a toothpick in the middle—bars are done when the toothpick comes out clean. Cool completely on a wire rack in the pan before cutting and serving.
YIELD: 2 dozen bars
Calories (kcal): 186; Total fat: 10g; Cholesterol: 31mg; Cholesterol: 22g; Cholesterol: 2g; Protein: 2g; Protein: 122mg; Potassium: 93mg; Calcium: 37mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 3962IU.
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Chocolate Mousse
It doesn’t get easier than this! A sweet source of protein and a terrific way to hide supplements.
1 bag (12 ounces, or 340 g) or 2 cups GFCF chocolate chips
1 package (12 ounces, or 340 g) silken tofu
Melt the chocolate chips. Drain the tofu of its water. Combine chocolate and tofu in food processor. Blend until smooth (this may take several minutes). Chill in the refrigerator for at least a few hours.
YIELD: 4 to 6 servings
Calories (kcal): 599; Total fat: 37g; Cholesterol: 0mg; Cholesterol: 73g; Cholesterol: 8g; Protein: 12g; Protein: 18mg; Potassium: 512mg; Calcium: 125mg; Iron: 8mg; Zinc: 2mg; Vitamin A: 96IU.
Chocolate-Almond Truffles
The better-quality chocolate used, the richer and more delectable these simple, not-too-sweet truffles will taste. This is also a good way to hide supplements.
1 cup (235 ml) vanilla non-GMO soy milk
16 ounces (455 g) GFCF semisweet chocolate, chips or chopped
6 ounces (170 g) GFCF unsweetened chocolate, chopped
1/2 teaspoon almond extract (optional)
1 cup (145 g) raw almonds
Pinch of salt
Heat soy milk in a saucepan until hot but not boiling. Remove from heat and whisk in chocolates until smooth. Add almond extract, if desired, and whisk. Place in refrigerator and cool for 2 hours or until firm.
Preheat oven to 300°F (150°C, or gas mark 2). Toast almonds for 10 minutes or until lightly browned and fragrant. Cool. Transfer almonds to a food processor and add a pinch of salt. Grind until fine.
When chocolate is firm, scoop out portions and roll quickly between the palms, forming walnut-size balls. Roll each ball in crushed almonds, pressing into sides. Transfer to a parchment-lined baking sheet and keep cool until ready to serve.
YIELD: 36 truffles
Calories (kcal): 111; Total fat: 9g; Cholesterol: 0mg; Cholesterol: 10g; Cholesterol: 2g; Protein: 2g; Protein: 7mg; Potassium: 124mg; Calcium: 18mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 33IU.
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Healthy Truffles
A tasty, high-protein snack and a good way to hide supplements.
11/3 cups (230 g) pitted dates
1/2 cup (85 g) flaxseed
1/2 cup (70 g) peanuts
1/2 cup (60 g) dried cranberries
1/4 teaspoon cinnamon
1/2 –3/4 cup (130–195 g) GFCF peanut butter
1–2 tablespoons (15–30 ml) flaxseed oil (optional)
Cinnamon or unsweetened shredded coconut (optional)
Mash dates in a bowl with the back of a spoon (or chop dates if too hard to mash). Grind flaxseed, and then add peanuts, to form a fine meal (use short bursts in the food processor to avoid an oily paste). Add to the dates and combine with a spoon or fingers. Add cranberries and cinnamon and combine. Add peanut butter and flax oil and mix well.
Shape the mixture into small balls. Roll in cinnamon or coconut, if desired. Place in an airtight container and refrigerate or freeze immediately. Eat at room temperature, cold, or frozen.
YIELD: 12 to 24 (depending on the size)
Calories (kcal): 216; Total fat: 13g; Cholesterol: 0mg; Cholesterol: 21g; Cholesterol: 5g; Protein: 7g; Protein: 79mg; Potassium: 323mg; Calcium: 31mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 10IU.
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Lemon Pudding
This is another good food for hiding mild-tasting supplement powders.
6 egg yolks
1/2 cup (65 g) cornstarch
11/2 cups (300 g) sugar
2 cans (14 ounces, or 425 ml, each) coconut milk
3 cups (710 ml) dairy-free milk substitute
Rind from 1 lemon
2 cinnamon sticks
Juice from 11/2 lemons
Beat egg yolks. Mix all ingredients together. Heat on medium to a boil. Continue cooking on low, stirring constantly, until thickened. Refrigerate for at least 2 hours or until firm.
YIELD: 6 servings
Calories (kcal): 644; Total fat: 37g; Cholesterol: 213mg; Cholesterol: 79g; Cholesterol: 6g; Protein: 7g; Protein: 34mg; Potassium: 411mg; Calcium: 107mg; Iron: 5mg; Zinc: 2mg; Vitamin A: 337IU.
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Banana Mango “Pudding”
This recipe is not just tasty, it is a good way to hide supplements.
11/3 cups (315 ml) water
1/4 cup (50 g) basmati or white rice
2 juicy ripe mangoes
2 large bananas
1 teaspoon (5 ml) vanilla
1/8 teaspoon cinnamon, to taste (optional)
Bring the water to a boil in a small pan. Add the rice and cover. Simmer gently for 10 minutes, stirring occasionally to prevent sticking. Remove from the heat and set aside to cool to just above room temperature.
Purée the mangoes, bananas, and rice in the blender. Add vanilla and cinnamon to taste.
YIELD: 21/2 cups (500 g)
Calories (kcal): 668; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 164g; Cholesterol: 16g; Protein: 8g; Protein: 23mg; Potassium: 1635mg; Calcium: 78mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 16313IU.
Apple Coconut Milk Pudding
This sweet treat is enjoyable as a dessert. It also can be used for hiding supplements for children who are unable to swallow pills and capsules; the richness of the coconut milk and sweetness of the honey is good for masking the taste and texture of supplement powders.
1 13.5 ounce (400 ml) can unsweetened, full-fat coconut milk (without guar gum)
2 apples (peeled and chopped)
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2 tablespoons (40 g) honey (Adjust to taste.)
1 teaspoon unflavored organic gelatin
Add coconut milk, apples, vanilla, cinnamon, and honey to a saucepan and cook over medium heat until apples are soft. Transfer ingredients to a blender and add gelatin while blending at high speed. Refrigerate until pudding is set.
YIELD: 6 servings
Calories (kcal): 180; Total fat: 14g; Cholesterol: 0mg; Cholesterol: 15g; Cholesterol: 1g; Protein: 2g; Protein: 10mg; Potassium: 194mg; Calcium: 17mg; Iron: 2mg; Zinc: trace; Vitamin A: 21IU.
Autumn Sweet Cake
This is a “must” at our house for every Thanksgiving. Everyone loves it. There is no pumpkin in this pudding!
2 pounds (910 g) sweet potatoes (garnet or white Japanese)
2 pounds (910 g) butternut squash
3 quarts (2.8 L) + 1/2 cup (120 ml) water
1 teaspoon salt, plus 1/4 teaspoon
1 thin slice fresh ginger, peeled
1 cinnamon stick
5 cloves
1 cup (235 ml) Thai coconut milk
1/4 cup (40 g) rice flour
1 teaspoon xanthan gum
2 ounces (55 g) GFCF buttery sticks, room temperature
3 eggs
13/4 cups (350 g) sugar
1/4 teaspoon salt
Peel, seed, and cut squash into large chunks. Peel sweet potatoes and cut into chunks. In a very large pot, bring 3 quarts (2.8 L) water to a boil. Add salt. Add squash and sweet potato chunks. Cook until soft.
In a separate small saucepan, add spices to 1/2 cup (120 ml) water. Bring to a boil. Cook on medium for 5 minutes.
Meanwhile, preheat oven to 400°F (200°C, or gas mark 6) and grease a 9-inch (23 cm) round cake pan.
Mix coconut milk with flour and xanthan gum.
Mash squash and sweet potatoes after draining, while still hot. (Tip: Save some of the liquid to drink warm as a vegetable broth. It is delicious and packed with vitamins.)
Add buttery sticks, eggs, coconut milk mixture, sugar, salt, and the liquid in which the spices were boiled. This liquid should have been significantly reduced.
Mix everything. Pour mixture into a greased pan. Bake for 11/2 hours or until a knife inserted in the center comes out clean. Let cool before turning over. This can also be served warm out of the baking dish.
YIELD: 8 servings
Calories (kcal): 490; Total fat: 17g; Cholesterol: 88mg; Cholesterol: 84g; Cholesterol: 7g; Protein: 6g; Protein: 397mg; Potassium: 662mg; Calcium: 135mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 24229IU.
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Rice Cream
“I scream, you scream, we all scream for rice cream.”
2 cups (475 ml) rice milk
1/4 cup (50 g) sugar
1 tablespoon (8 g) powdered egg whites
1 tablespoon (15 ml) oil
1/4 teaspoon salt
1/2 cup (75 g) fruit, optional
Put all ingredients in a blender. Add additional rice milk to 4-cup (940 ml) mark and blend. Pour into an ice cream maker and mix.
This has a texture like ice milk.
YIELD: 4 servings
Calories (kcal): 112; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 19g; Cholesterol: trace; Protein: 1g; Protein: 144mg; Potassium: 15mg; Calcium: 6mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.
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Aidan’s Avocado Fruit Surprise
Carla and Aidan provide this dessert, which is like a creamy mousse. The raspberries add a nice tang; however, if lumps are a problem, they can be eliminated.
1 ripe avocado (soft but not discolored)
1 cup (155 g) frozen blueberries
1 cup (135 g) frozen raspberries
1 teaspoon (5 ml) lemon juice
Peel and pit the avocado and place in a food processor or blender along with the berries and lemon juice. Blend until smooth.
Store in the freezer in one container or separately in 1/4-cup (125 g) servings.
NOTE: If omitting raspberries because they are too “lumpy,” double the amount of blueberries for a total of 2 cups (310 g) frozen berries.
YIELD: 1 cup (4 servings, 1/4 cup [125 g] each)
Calories (kcal): 165; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 25g; Cholesterol: 5g; Protein: 2g; Protein: 6mg; Potassium: 395mg; Calcium: 18mg; Iron: 1mg; Zinc: trace; Vitamin A: 377IU.
Creamy Fruit Ice Cream
The basics of these ice cream recipes are listed first, and the additions are listed last. There are directions for making the recipes without an ice cream machine. If making these using an ice cream machine, follow the manufacturer’s instructions. This is also a good source for hiding some supplements.
AUTHORS’ NOTE: Palm shortening has no trans-fatty acids. Palm and coconut oils are excellent for baking and for making ice cream. The taste is mild. If you want an ice cream that is as tasty as the “real thing”—the palm oil shortening will work well.
Ice cream machines are the easiest way to achieve a good, smooth ice cream.
Basics
1 cup (125 g) potato milk powder
1 cup (100 g) confectioners’ sugar (pure)
1 cup (235 ml) very hot water
2 tablespoons (28 g) palm shortening
1/2 tablespoon guar gum
1/4 teaspoon vanilla
Fruit choices
11/2 cups (165 g) fresh strawberries
4 ripe medium bananas
Combination of fruits:
3/4 cup (85 g) fresh strawberries
2 ripe medium bananas
Combine the basic ingredients and the fruit choice(s). Blend all ingredients thoroughly in a blender (medium to medium-high speed). Place into a tightly lidded plastic container. Place in freezer until frozen.
If using an ice cream maker, follow the manufacturer’s instructions.
YIELD: 6 servings
Calories (kcal): 230; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 51g; Cholesterol: 0g; Protein: 0g; Protein: 108mg; Potassium: 45mg; Calcium: 1mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.
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Banana Peanut Butter Mush
This guilt-free nutritious ice-cream alternative is also a superior food for hiding nutritional supplements, even those that have a stronger taste.
Modified for SCD
2 ripe bananas, sliced and frozen
1/2 cup (130 g) GFCF peanut butter
1/4 cup (60 ml) milk substitute (For SCD, use coconut or almond milk.)
Dash of cinnamon
1/4 teaspoon vanilla extract
Blend in a food processor until smooth. Eat immediately or put in freezer for 10 minutes to set.
VARIATION: Use almond butter and almond extract instead of GFCF peanut butter and vanilla extract.
YIELD: 2 cups (about 450 g)
Calories (kcal): 250; Total fat: 17g; Cholesterol: 0mg; Cholesterol: 21g; Cholesterol: 3g; Protein: 9g; Protein: 152mg; Potassium: 451 mg; Calcium: 17mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 48IU.
Lemon Strawberry Ice
Try adding 1/4 cup (30 g) non-GMO rice protein powder to this recipe. Adding some protein is both nutritious and helps to reduce the glucose-raising effect of foods that are glycemic.
1 cup (170 g) sliced strawberries
3/4 cup (180 ml) fresh-squeezed lemon juice
3/4 cup (255 g) agave nectar
2 cups (475 ml) water
Pinch of salt
Purée all ingredients in a blender or food processor. Pour mixture into 2 ice cube trays and freeze completely, at least 3 hours. Process one tray of ice cubes in the food processor at a time, transferring slush to a container in the freezer before proceeding with the remaining cubes. Serve immediately. Alternatively, freeze mixture using an ice cream machine.
TIP: Try substituting fresh raspberries or blackberries for the strawberries, or lime juice for lemon juice (you may want to reduce the agave nectar to taste).
YIELD: 6 servings
Calories (kcal): 127; Total fat: trace; Cholesterol: 0mg; Cholesterol: 34g; Cholesterol: 3g; Protein: trace; Protein: 3mg; Potassium: 84mg; Calcium: 8mg; Iron: trace; Zinc: trace; Vitamin A: 14IU.
Honey Peach Sorbet
Nectarines can be substituted for the peaches.
2 pounds (910 g) ripe peaches
3/4 cup (255 g) mild honey
2 tablespoons (30 ml) lemon juice
11/2 cups (355 ml) water, divided
Pinch of salt
Preheat oven to 375°F (190°C, gas mark 5). Halve and pit peaches, but leave skins on. Place cut-side down in a roasting pan or baking dish, drizzle with honey, and add 1/2 cup (120 ml) water. Cover with foil, bake for 20 minutes, flip peaches over, and continue baking uncovered for 20–40 minutes, until peaches are very tender. Let peaches sit until cool enough to handle, and then slip off their skins and discard. Purée peaches, their roasting juices, lemon juice, salt, and remaining water until smooth. Freeze in an ice cream machine according to the manufacturer’s instructions.
YIELD: 8 servings
Calories (kcal): 135; Total fat: trace; Cholesterol: 0mg; Cholesterol: 36g; Cholesterol: 2g; Protein: 1g; Protein: 3mg; Potassium: 191mg; Calcium: 7mg; Iron: trace; Zinc: trace; Vitamin A: 462IU.
QUICK N EASY
Frozen Melon-Ball Pops
Modified for Low Phenol
1 cantaloupe or honeydew melon, or 1/2 seedless watermelon (For low phenol, use cantaloupe or watermelon.)
Make small balls of the melon of your choice with a melon baller (or make a medley of different melons). Arrange them on a baking sheet or large plate, skewer them with a fun toothpick, and then freeze. Serve.
YIELD: 8 servings
Calories (kcal): 24; Total fat: trace; Cholesterol: 0mg; Cholesterol: 6g; Cholesterol: 1g; Protein: 1g; Protein: 6mg; Potassium: 213mg; Calcium: 8mg; Iron: trace; Zinc: trace; Vitamin A: 2225IU.