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!
1.5 frozen bananas
10 frozen blackberries (organic)
1 scoop plant-based protein powder (organic, non-GMO)
ice to thicken
toppings of choice
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!
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 proteinpowder = may help decrease high cholesterol and manage insulin resistance, helps build lean muscle mass
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.
A low glycemic alternative to pasta with a vegan’s take on pesto.
Once summer hits in British Columbia, farmers’ markets are in full swing. There is bountiful produce to enjoy, especially if you grow your own veggies or herbs. This recipe makes use of several market goodies: zucchini, tomatoes, mint, basil and garlic. Zucchini noodles are a low glycemic alternative to pasta and, for pesto-lovers, I have created a vegan, mint version high in flavour and healthy fats. Mint can help aid digestion and may even lower cholesterol. Let me know your thoughts by leaving a comment or sharing your versions with me @phruitfuldish.
1 cup fresh basil
1 cup fresh mint
1/2 cup raw walnuts
1/4 cup extra virgin olive oil
4 cloves garlic, chopped
1 tbsp lemon juice
spiralizer (or sharp knife)
If using a spiralizer, cut both ends of zucchini off and get to work! Otherwise, cut zucchini into thin slices.
Wrap zucchini in paper towel to absorb excess liquid.
Use a food processor to combine basil, mint, walnuts, olive oil, garlic and lemon juice until a smooth paste is formed.
Combine zucchini with pesto and mix well. I added spoonfuls of pesto slowly until I reached the ratio I wanted, which resulted in half the pesto leftover.
Add veggies, like tomatoes, or a high-protein source, such as beans or legumes, if you’d like to make this a meal. Enjoy your minty zoodles!
zucchini = low glycemic alternative to pasta, anti-inflammatory, high in potassium which can help reduce blood pressure, fiber which can help lower cholesterol and polyphenols which may beneficially affect thyroid, adrenal and insulin regulation
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):
1 cup nuts (I used a mix of walnuts, almonds and cashews)
1 tbsp chia seeds
1 cup dates
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
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.
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