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pcosdiet Archives - Phruitful Dish

Tag: pcosdiet

Brownie Banana Bread (Vegan, Gluten-Free, Refined Sugar-Free)

If brownies and banana bread got together and made a vegan, gluten-free, sugar-free baby, this is what would happen.

I’ve been in the kitchen on a banana bread kick lately (is there any better way to use sad-looking brown bananas?), but I figured there were enough banana bread recipes on the Internet. Why not spice things up a little? So I present to you moist, chocolatey BROWNIE banana bread.

Vegan, gluten-free, sugar-free, oil-free and 100% PCOS-friendly.

Vegan Gluten-Free Brownie Banana Bread

What’s Inside

Black beans are a great source of fiber, protein, and folate. I advise my clients with PCOS to include both fiber and protein in every meal. Folate is particularly critical for women trying to conceive. Black beans can also help manage blood sugar levels which is important for PCOS fighters, pre-diabetics, and diabetics.

The chocolatey factor comes from unsweetened cocoa powder. This may be surprising but cocoa is considered heart-healthy as it may help improve cholesterol levels, insulin resistance and reduce blood pressure. Women with PCOS often have increased LDL cholesterol, insulin resistance, and high blood pressure.

Very ripe bananas make an excellent sweetener for baking healthy recipes. I often use other sweeteners, too, like apple sauce or dates which could be added if this recipe isn’t sweet enough.

Vegan Gluten-Free Brownie Banana Bread

Ingredients:

  • 2 cups black beans
  • 1/2 cup unsweetened cocoa or cacao
  • 3 very ripe bananas
  • 1 cup quick or rolled oats
  • 1/4 cup almond butter
  • 1/4 cup nut milk
  • 1 tsp baking powder
  • crushed almonds for topping

Instructions:

  1. Combine all ingredients together in a food processor.
  2. Line a bread pan with parchment paper.
  3. Pour mixture into the pan carefully.
  4. Top with almonds.
  5. Bake at 350 deg F for 35 minutes, checking periodically with a toothpick.
Vegan Gluten-Free Brownie Banana Bread

This recipe was inspired by my original black bean brownie recipe which can be found here. I opted to replace the oil with almond milk to make this treat even more heart-healthy.

For more healthy sweet treats, check out my vegan ebook for purchase here.

If you make this recipe, tag me on Instagram @dr.dylancutler. I would love to share it with others to inspire healthy baking. Enjoy!

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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.
Lemon Lavender Raw Vegan Cheesecake 1
 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.
Lemon Lavender Raw Vegan Cheesecake 7
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
Lemon Lavender Raw Vegan Cheesecake 11
How to:
  1. Use parchment paper to oil muffin pan with coconut oil (prevents sticking).
  2. 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).
  3. Process dates, nuts and chia seeds together in a food processor until you get a rough, sticky mixture.
  4. Transfer spoonfuls of the mixture into the muffin pan and push down firmly and evenly. Set in freezer.
  5. Blend all filling ingredients together in a blender until smooth and creamy. You may need to add liquid to help out (ex. almond milk).
  6. 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.
  7. Decorate if desired (I decorated half with lavender before freezing and the other half with lemons after freezing).
  8. Set in the freezer for at least 5 hours.
  9. Gently pull each cake out holding the wax paper. The wax paper will make indents which I smoothed out easily.
  10. Serve or store in freezer or fridge.

Lemon Lavener Raw Vegan Cheesecake 4

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

Raw Lemon Lavender Vegan Cheesecake 10

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

Lemon Lavender Raw Vegan Cheesecake 6

Raw Lemon Lavender Vegan Cheesecake

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

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Lemon Lavender Cheesecake (raw, vegan)