A creamy, dairy-free ice cream cake with a secret ingredient: tofu!
A creamy plant-based, dairy-free tofu ice cream cake made from only 6 ingredients!
I know, I know, the words ‘tofu’ and ‘cake’ aren’t usually used together BUT don’t knock it ’til you try it! I have been experimenting with tofu in various recipes and its versatility as a sustainable, affordable plant protein is unmatched. It’s clear our environment needs a shift towards plant proteins, and the health benefits of soy continue to be shown in research. Not only does soy contain all 9 essential amino acids but it is also a good source of B vitamins, fiber, potassium, and magnesium. Contrary to popular opinion, studies indicate that soy may be protective against heart disease, memory and cognitive declines, prostate and breast cancers. Soy contains phytoestrogens that have been shown to improve the metabolic and hormonal profiles of women with PCOS, the most common reproductive condition.
If you have been reading my blog for a while, you know I’m all about food with a purpose, so here’s a delicious twist on an old favorite of mine, a gloriously soft and creamy ice cream cake (but without the dairy and sugar!).
- 1/2 lb strawberries, fresh or frozen
- 1 cup cashews, soaked in boiling water for 30 minutes
- 1 package or 300 g soft tofu (optional: use Coconut Tofu Dessert for a sweetened version)
- 20 small dates, soaked in boiling water for 30 minutes
- 1/2 cup almonds
- 1/2 cup shredded unsweetened coconut
- springform pan
- food processor or high-speed blender
- For the crust, combine dates, almonds and coconut in a food processor on high-speed blender until all ingredients come together. You should be able to mold it into the base of your round pan. (I greased my pan with coconut oil, or use parchment paper if you are avoiding oil).
- Place pan in freezer for base layer to firm up.
- To begin the pink layer, blend strawberries, cashews and tofu in a food processor or high-speed blender until smooth.
- Pour pink layer over base layer.
- Put cake pan in the freezer for 4 hours.
- Remove cake from freezer 30 minutes before serving to soften.
Check out another dairy-free cheesecake recipe I’ve made here.
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Pack these superfood granola bars on your outdoor adventures whether you’re road tripping, hiking, or having a picnic with friends.
The season of outdoor adventures and fun in the sun is upon us! I wanted to make a nutrient-dense energy bar that’s easy to pack on hikes, road trips or picnics. If you’ve ever read the ingredients on store-bought granola or protein bars, you’ve probably noticed a list as long as your arm of words that are difficult to pronounce. Huge red flag for me! These granola bars contain only plant-based, wholesome ingredients in their purest form. Also, in the interest of convenience, they don’t require baking (asides from the quinoa which I lightly toasted for ten minutes).
- may reduce anxiety and depression
- reportedly improves sexual function and increases libido
- may enhance memory and learning
- anti-fungal, anti-bacterial
- regulates blood sugar levels
- can improve cholesterol levels
- source of lignans which can fight estrogen-related cancers
- high in heart-healthy omega 3s
- high in fiber
- high in protein (contains all 9 essential amino acids)
- source of magnesium, iron, zinc, and potassium
- gluten-free grain
- high in fiber
- high in protein (contains all 9 essential amino acids)
- source of magnesium, B vitamins, iron, potassium, calcium, phosphorus, & vitamin E
- 1 cup uncooked quinoa, rinsed
- 1/2 cup walnuts, finely chopped
- 1/2 cup almonds, finely chopped
- 1/2 cup oats, ground
- 1/4 cup flax seeds, ground
- 1/4 cup hemp seeds
- 1/2 cup dried dates, finely chopped
- 1 tbsp Finlandia Health maca
- 1 tsp Finlandia Health cinnamon
- 1 cup nut butter
- 2 tbsp maple syrup
- 1/4 cup vegan dark chocolate
- Lightly toast quinoa in the oven at 350deg C for 10 minutes until golden (careful not to burn).
- Once quinoa is toasted, combine all ingredients in a large bowl and mix very well (or use a food processor if you prefer).
- Pack bar batter down into a parchment lined baking dish. Tip: I used the flat surface of a measuring cup (1 cup) to flatten the bars well.
- Melt chocolate on low heat on the stove top.
- Drizzle chocolate over bars and freeze until firm.
- Cut into squares and serve.
- Store in fridge.
Thanks to Finlandia Pharmacy & Natural Health for sponsoring this post. Check out their website and extensive herbal dispensary at their storefront in Vancouver, BC.
A rich, moist dessert with few of the typical brownie ingredients.
Did you know that cardiovascular disease is the greatest threat to the lives of women and men in the world? Women with PCOS commonly experience metabolic syndrome which increases the risk of developing heart disease. Metabolic syndrome is a combination of conditions including elevated triglycerides, high “bad” cholesterol, low “good” cholesterol, high blood pressure, obesity, and increased belly fat.
Fortunately, each day most of us can help decrease our risk of developing heart disease. Nutritional intake is important with some evidence suggesting to decrease saturated fats and other evidence to decrease trans fats. Decreasing salt intake is also recommended while increasing phytonutrient, fiber-rich foods, like fruits and vegetables. Secondly, regular exercise can reduce body weight, blood pressure, “bad ” cholesterol and increase insulin sensitivity. In addition, sleep deprivation has been shown to increase the risk of heart disease and related conditions. Finally, quitting smoking is the single greatest change one can make to improve their heart and overall health.
Now you may be wondering where brownies fit into this heart-healthy lifestyle I speak of. Surprisingly, these delicious, fudgy treats are primarily made from black beans and unsweetened cocoa powder! Carry on to find out how these two ingredients can make a crowd-pleasing dessert that can support a healthy heart. PS. The trick is to not reveal the ingredients until AFTER your loved ones have tried the brownies. I promise they will be shocked. I would love to hear what you do to protect your heart!
- 2 cups dried black beans (must pre-soak and boil)
- 1/2 cup unsweetened cocoa powder
- 2 tbsp pure maple syrup
- 1/4 cup extra virgin olive oil (or coconut oil, though may not be as heart-healthy)
- 2 tsp pure vanilla extract
- 1/2 tsp baking powder
- 1/2 cup dark chocolate chips (>75% real cocoa)
- Preheat oven to 350 F.
- Blend all ingredients, except chocolate chips, in a food processor until completely smooth.
- Stir in the chocolate chips.
- Pour into an 8×8 pan pre-greased with olive oil.
- Cook for 15-20 minutes being careful not to overcook as this could dry them out.
- Let brownies cool before cutting. I popped these in the freezer to firm up even more.
- black beans = high in protein, fiber, potassium, magnesium, folate, vitamin B6 and phytonutrients which help lower blood pressure, manage blood sugar levels and prevent cardiovascular disease, contains several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis
- unsweetened cocoa powder = supports the cardiovascular system by enhancing vascular function and decreasing platelet reactivity, may help improve cholesterol levels, been shown to improve cognitive function, insulin resistance and blood pressure