A Guide to Feeding our Future

Archive for the ‘Desserts’ Category

The Educated Consumer: Coconut Whipped Cream!

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

coconut cream frontcocnut cream back

Dairy FREE Whipped cream in a can…that is actually BETTER than the real thing! Can you believe it? I hardly did! This was a real find. I was able to find this a few times on the refrigerated shelf of an Atlantic Superstore (Loblaws). Since then, it has been more of a challenge to locate. I am hoping that more people buy it and it becomes more popular. I would not claim this as a super food – but it is a great alternative for those who are dairy intolerant and wish to have just a little cream on their fruit cup!

The only thing I will say that you need to know is … You must shake it very well before each use. The coconut cream is quite thick. So unless you force it to the top of the can, you will use up all of the pressurized air in the can and the cream will remain stuck inside. Once you learn this trick, you are good to go!

Almond Muffins (GF/DF)

By: Susan Kingston, RHN – Montreal, QC

This is a delicious and easy gluten- and dairy-free muffin recipe that is hard to beat. For all of you that are gluten free, this is a winner!

almond muffin

Ingredients:

  • 2½ cups almond flour
  • ¾ tsp baking soda
  • ½ tsp Himalayan salt
  • 3 large eggs
  • ⅓ cup unsweetened pumpkin puree, thawed winter squash puree, butternut squash puree, unsweetened apple sauce, or mashed very ripe banana
  • 2 TBSP honey, agave nectar or maple syrup
  • 2 TSBP coconut oil or butter (melted)
  • 1 tsp vinegar (cider)
  • Optional Flavourings: 1 teaspoon extract (e.g., vanilla, almond), citrus zest, dried herbs (e.g., basil, dill), or spice (e.g., cinnamon, cumin)
  • Optional Stir-Ins: 1 cup fresh fruit (e.g., blueberries, diced apple) or ½ cup dried fruit/cacao nibs/chopped nuts/seeds

Directions:

  1. Preheat oven to 350F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners.
  2. In a large bowl, whisk the almond flour, baking soda and salt (whisk in any dried spices or herbs at this point, if using).
  3. In a small bowl, whisk the eggs, pumpkin, honey, oil and vinegar (add any extracts or zest at this point, if using).
  4. Add the wet ingredients to the dry ingredients, stirring until blended (fold in any optional stir-ins, if using).
  5. Divide batter evenly among prepared cups.
  6. Bake in preheated oven for 14 to 18 minutes until set at the centers and golden brown at the edges.
  7. Move the tin to a cooling rack and let muffins cool in the tin 30 minutes. Remove muffins from tin.
  8. Enjoy!

Chocolate Milkshake (milk free, egg free, gluten free!)

By: Susan Kingston, RHN – Montreal, QC

“This is a wonderful treat, free of allergens, and one of my family’s favorites!”

choco shake

Yields: 2 servings

Ingredients:

  • 4-6 ounces almond or coconut milk
  • 1 cup crushed ice
  • 1 ripe banana
  • 1 ripe avocado
  • 4-6 TBSP raw cacao
  • 2 TBSP raw honey, or stevia to taste
  • Optional: to make it a peppermint chocolate smoothie, add 1 drop of peppermint essential oil

Directions:

  1. Add all ingredients to  a blender and blend until thick.
  2. Enjoy!

Guilt-Free Chocolate Pudding

By: Susan Kingston, RHN – Montreal, QC

pudding

Yields: 2 servings

Ingredients:

  • 1 ripe avocado
  • ¼ cup cacao powder (preferably raw cacoa)
  • ¼ cup raw honey or stevia to taste
  • ¼ cup almond milk
  • 1 tsp pure vanilla extract

Directions:

  1. Mix all ingredients together in a blender,.
  2. Chill and serve

 

Peppermint Patties

By: Susan Kingston, RHN – Montreal, QC

peppermint-bark-1

“Enjoy this healthy candy alternative for the holiday season!”

Ingredients:

  • ½ cup melted 70 % dark chocolate
  • ½ cup melted coconut oil
  • 6-8 drops pure peppermint oil
  • optional: crushed candy cane for garnish

Directions:

  1. Mix all ingredients together.
  2. Lay in the bottom of a small pan and freeze.
  3. Break into pieces.
  4. Pull it out and eat whenever you are looking for a treat that tastes just like a peppermint patty!

Gluten-Free Banana Bread

By: Susan Kingston, RHN, NNCP – Montreal, QC

bananabread

Ingredients:

  • 2 cups chickpea flour
  • 5 mashed bananas
  • 1/2 -3/4 cup maple syrup or other natural sweetener
  • 1/2 cup melted butter or coconut oil
  • 4 eggs
  • 6 TBSP yogurt or apple sauce
  • 2 tsp baking powder

Directions:

  1. Preheat the oven to 350 degrees and butter the baking dish.
  2.  Mix the chickpea flour and baking powder (and some cinnamon if desired) together in a bowl.
  3. In a separate bowl beat the eggs, maple syrup, natural yogurt (or apple sauce), mashed bananas and butter together until well combined and pour into the dry mixture.
  4. Stir until the wet and dry ingredients are well combined.
  5. Pour the batter into a bread loag pan. Bake the bread in the oven for 1 hr and check with a toothpick, as it may need 10 minutes more.

Rainy Day Sweet Loaf

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

rainy day sweet loaf

“Do you like zucchini bread? Carrot cake? Banana bread? Wondering which one to make but can’t choose? Why decide between them when you can wrap them all up into one loaf? This is a perfect accompaniment to a rainy day and a cup of tea …”

Ingredients:

  • 2 eggs
  • 4 ripe bananas
  • ½ cup applesauce
  • 1 cup spelt flour
  • 1 tsp baking soda
  • ½ cup raw organic sugar
  • ¾ cup shredded carrot
  • 1 cup shredded zucchini
  • ½ cup non-dairy chocolate chips
  • Optional ingredients : 1/3 cup walnuts, ¼ cup currents or raisins
  • Spices and flavorings : 1 TBSP vanilla extract, ¼ tsp nutmeg, ½ tsp cinnamon

Directions:

  1. Shred carrot and zucchini in advance.
  2. Preheat oven to 375°. Grease two loaf pans with oil.
  3. Combine all wet ingredients.
  4. Fold the dry ingredients into mixture, blending well.
  5. Pour into loaf pans.
  6. Cook for 45 to 60 minutes at 375°.

Note: this is a very moist loaf. If some spots seem to be uncooked, return to oven and monitor. It is not a firm holding loaf. Loaf sets more firmly with cooling .