Sweets Archives - Page 3 of 4 - Phruitful Dish by Dr. Dylan Cutler

Blackberry Nice Cream (Dairy-Free, High Protein)

Dairy-free, high-protein ice cream free of animal products.

Did you know you can make your own ice cream with only a couple ingredients, none of which contain dairy? I love the texture and temperature of ice cream but would prefer to skip the animal products. This is precisely why I call it “nice” cream: cruelty-free and full of compassion. It was also quite cheap as I picked these blackberries off the side of the road (I love the bountiful berries come summertime in BC!).

Cow’s milk contains insulin-like growth factor-1 which may increase the risk of breast cancer. It can also spike insulin levels contributing to inflammation and acne, especially in women with PCOS. Plus, studies have shown milk consumption doesn’t actually decrease the risk of osteoporosis and may actually rob our bones of calcium due to its acidity. So give this non-dairy cold dessert (or breakfast) option a try and let me know your thoughts!

Ingredients:

1.5 frozen bananas
10 frozen blackberries (organic)
1 scoop plant-based protein powder (organic, non-GMO)
ice to thicken
toppings of choice

How to:

Peel and chop bananas the day before (or longer) and freeze in tupperware or plastic bags along with the blackberries.
Remove frozen bananas and blackberries from freezer and blend in food processor with protein powder and ice. You can add liquid if it isn’t blending well but limit liquid for a thick consistency.
Add toppings like fruit or nuts and enjoy before your nice cream melts!

PCOS Powers:

blackberries = high in fiber which may help to manage blood glucose levels, a low glycemic fruit, contains antioxidants like lutein, zeaxanthin and others which can help fight inflammation, neurological diseases and cancer
plant-based protein powder = may help decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

Lemon Lavender Vegan Cheesecakes (Low-Glycemic)

A low-glycemic, raw, vegan dessert just in time for summer solstice.

In anticipation for summer solstice I made these summery vegan cheesecakes which are low-glycemic, raw, vegan and gluten-free. Both lemons and lavender scream summer to me. Lemons are known for boosting our immune systems and improving digestion. They may also improve insulin and liver function. Lavender is commonly used in aromatherapy for its relaxation properties, however, the scientific evidence is limited. This herb can also be eaten and is a small source of calcium and iron.

Maple syrup and dates are two of my favourite natural sweeteners when trying to make healthier desserts. They are both low on the glycemic index which means they help manage blood sugar levels better than other sweeteners (ex. sugar, honey). This is especially important for women with PCOS who are predisposed to developing metabolic syndrome.

Ingredients (makes 12):

Crust:

1 cup nuts (I used a mix of walnuts, almonds and cashews)
1 tbsp chia seeds
1 cup dates

Filling:

2 cups cashews, pre-soaked in water for 4 hrs
1/2 cup lemon juice (I used 3 small organic lemons)
1/4 cup pure maple syrup
2 tspns dried culinary lavender
1/2 tspn vanilla extract

How to:

Use parchment paper to oil muffin pan with coconut oil (prevents sticking).
Place long strips of parchment paper in each muffin mold for easier removal (I saw the Minimalist Baker do this and I think it is genius).
Process dates, nuts and chia seeds together in a food processor until you get a rough, sticky mixture.
Transfer spoonfuls of the mixture into the muffin pan and push down firmly and evenly. Set in freezer.
Blend all filling ingredients together in a blender until smooth and creamy. You may need to add liquid to help out (ex. almond milk).
Take muffin pan out of freezer and scoop filling on top of each crust, smoothing out to pop air bubbles. I used a 1/4 measuring cup to distribute the filling to each mold and then went back over with a spoon to even them out.
Decorate if desired (I decorated half with lavender before freezing and the other half with lemons after freezing).
Set in the freezer for at least 5 hours.
Gently pull each cake out holding the wax paper. The wax paper will make indents which I smoothed out easily.
Serve or store in freezer or fridge.

PCOS Powers:

low-glycemic = helps maintain blood sugar levels
lemon juice = contains vitamin C which boosts immune system, helps improve digestion, may improve insulin function, boosts liver function
tree nuts = no cholesterol, high in unsaturated fats which help reduce LDL cholesterol and triglyceride levels, help prevent cardiovascular disease
chia seeds = high in omega-3s which can help decrease high testosterone and improve egg quality

Happy Solstice! I would love to see how you recreate this vegan cheesecake! Please share your photos with me on Instagram: @phruitfuldish

This recipe was inspired by Em at This Rawsome Vegan Life.

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Pink Lemonade Cupcakes (Dairy-free)

Cocktail-inspired, dairy-free cupcakes for your Spring celebrations (no artificial food coloring!).

I welcomed Spring Equinox with my first vegan cupcake experiment. Now, I’m not suggesting cupcakes are the next superfood but, for special occasions, this recipe is on the healthier side. Firstly, I replaced white flour with whole wheat flour. This increases fiber content which helps manage blood sugar spikes. Secondly, these are dairy-free which is beneficial for PCOS-fighters. Lastly, instead of using artificial food coloring, I added beet juice! I can proudly say the taste was unaffected and I avoided the toxic chemicals in food dye. Please leave a comment if you have a tip for coloring desserts naturally!

Cupcake Ingredients (makes 12):

1/2 cup Earth Balance dairy-free butter
2/3 cup sugar
1/3 cup powdered sugar
1/2 cup soy yogurt
1/2 cup almond milk
1 tbsp lemon zest
1 tbsp lemon juice
1 tsp vanilla extract
1 cup whole wheat flour (or gluten-free alternative)
2 tsp baking powder

Frosting Ingredients:

1 can coconut milk
1 tsp vanilla
2 tbsp almond milk
1 cup Earth Balance dairy-free butter
2-3 cups of powdered sugar
3 tsp beet juice, from canned beets

Cupcake How To:

Preheat oven to 350 deg F.
Place 12 liners in a cupcake pan.
Cream the butter and sugars until smooth.
Mix in yogurt, milk, lemon zest, lemon juice, and vanilla extract until combined.
Sift in flour and baking powder whisking until just combined.
Scoop batter into cupcake liners filling up just past half full.
Bake for about 18 minutes (check that a toothpick comes out clean).
Cool cupcakes on a wire rack.

Frosting How To:

Refrigerate can of coconut milk overnight. In the morning a hardened top layer should have formed which you can scoop out (apparently the occasional can won’t do this).
Mix the hardened coconut milk, vanilla, and almond milk in a small bowl. Set aside.
Beat butter in a large bowl until smooth.
Add 2 cups of powdered sugar to the butter in 1/2 cup batches.
Once combined, add the coconut milk mixture.
Whip on high for 3 minutes or until the mixture gets glossy.
Add beet juice in teaspoons at a time until you reach the vibrancy you want.
Add more sugar if the frosting is still runny or refrigerate frosting until it is firm enough to stay put.
Pipe icing on cooled cupcakes. Note: The amount of frosting I used as pictured was very sweet so I will use less next time.
Keep cupcakes in fridge until ready to serve to ensure frosting holds its shape.

Notes: Lemonade cupcake adapted from Cheers to Vegan Sweets and frosting adapted from Delia Creates.