Four refreshing gluten, dairy and sugar free treats

 

I love to turn normal, and often unhealthy food favorites into something healthy by replacing the 3 main culprits SUGAR, GLUTEN and DAIRY which lead to many everyday health problems for most people. I have found a few options which are much healthier and taste better. I just love to taste real food instead of sugar laden junk food, my taste buds love it and so does my body.

 

People ask me all the time about recipes and here are my 4 latest health hack recipes ideal during the summer months. For easy and quick indulgence without guilt or unpleasant digestion afterwards, here is what I have prepared this week.

 

I ate ice cream this week and the next day I had terrible headache so I experimented with doing my own and the result is OUTSTANDING, my husband and I managed to eat ½ tub in 2 days lol. Have you tried to make ice cream yourself? It is surprisingly good and easy to do. See for yourself.

 

Raw chocolate nut ice cream (dairy and sugar free)

 

  • 2 cupIMG_0128 s of almond or coconut milk (without sugar), for a creamier, richer version soak 2 cups of raw unsalted cashews in water for 6 hrs and blend with 1 cup of water to a cream like consistency
  • 2 cups walnuts (or other nuts), soak 6 hours before to improve nutrient availability and digestibility
  • 4-6 tbsp raw cacao powder (more if you like it more chocolaty) – only use raw pure cacao powder, not the processed one
  • 1 cup of raw honey, maple syrup or Xylitol, or 1/2 tsp of Stevia (can be bitter so adjust accordingly), also 4-6 dates could be used instead
  • 1 tbsp vanilla extract (optional)
  • ½ tsp Celtic or Himalayan salt (optional)

 

Blend in a blender until mixed well. If you want the nuts to be rough, then blend the other ingredients first and add the walnuts later. Freeze in a container and remove from the freezer 15-30 minutes before serving or blend again before serving to ensure the right consistency.

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Here is another recipe my husband found some while ago, I love it:

 

Fruit Ice cream (dairy and sugar free)

 

  • 1-2 frozen bananas
  • 2-4 dried dates (depending on the desired sweetness) alternatively 2-4 table spoons raw honey or raw maple syrup or Xylitol
  • 2 handfuls of fruit (berries, mango or pineapple work nicely but you can try anything)
  • Optional add vanilla or lemon juice, or add some fresh herbs such as mint, lemon balm or lavender etc. for a twist
  • 1 tbsp of lemon zest or lemon juice (optional)

 

Pulse a few times in a blender until it becomes an ice cream like consistency. Serve immediately. If you freeze it, leave it out for 15-30 minutes or blend again before serving to ensure the right consistency.

 

Andrea’s failed coconut pancake turned muffin recipe (gluten, dairy and sugar free)

 

I had this coconut pancake recipe I have been wanting to try for ages. Finally, last Sunday, I did and the first pancake failed miserably. Perhaps I should have waited for the flour to absorb better or used more flour but I decided to turn the mishap into a muffin, and after having finished all the muffins, I am backing another load of gluten, sugar and dairy free muffins. And my daughter did the same at her home in Berlin, the photo are her muffins, thanks Jess.

coconut banana muffin

  • 4 ripe bananas
  • 4 eggs
  • 1 cup / 240ml coconut cream
  • 1/2 tsp stevia or ¼ cup raw honey, maple syrup or xylitol (adjust to desired sweetness, stevia is 30 times sweeter than sugar and may be bitter, so use sparingly and adjust)
  • 2 cups / 150g desiccated coconut
  • 2 tsp baking powder
  • ½ cup / 60g coconut flour
  • 1 cup almond flour
  • 1 tsp vanilla paste extract (optional)
  • 1 tsp ground cinnamon (optional)
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Mash the bananas, and add the eggs one at a time.

Mix in the coconut cream.

Add all the other ingredients. Mix well with a stick blender with the blade attachment, to make a smooth batter

Fill into greased Muffin forms, bake at 350 Fahrenheit degree for 25 minutes until top is golden, let it cool and remove

 

* Coconut/Almond flour – you may need more flour to make these bake into firm muffins, the pastry should not be runny but spooned easily, depending on the size of eggs you use and the humidity in the kitchen.

 

Chia seeds pudding (dairy and sugar free)

I love Chia seeds, they are versatile and super healthy as a great source of protein, fiber, omega 3s and laden with plenty of micro nutrients such as magnesium, manganese, phosphorus and calcium. Here is a simple recipe.

 

  • ½ cup chia seeds
  • 1 cup unsweetened almond or coconut milk
  • 1/8-1/4 tsp stevia or 2 tbsp raw honey, maple syrup or xylitol (adjust to desired sweetness)
  • ½ cup fruits of your choice, I like berries, mango or peaches but anything goes
  • 2 tbsp raw unsalted seeds (sunflower or pumpkin) or raw nuts (almonds, walnuts etc.)

 

Soak chia seeds in nut milk for 15 minutes or even overnight in the fridge if in hurry in the morning. It becomes like yogurt. Add fresh fruits + honey, xylitol or small cut dates + some nuts or seeds. Perfect breakfast or snack.

 

You can also add chia seeds to a smoothie (add more liquid as it becomes like jelly. Or soak cashews and blend with a bit of water and add Chia seeds – very creamy 🙂

 

I would LOVE to hear how you like my recipes and how you prepare or change them to your liking, please leave me a comment below