Have you ever been SHOCKED by the amount of confectionery sugar in a typical butter-cream icing recipe?? 4 cups of sugar shouldn’t be allowed in any recipe! I have been guilty of this crime, sad to say. But, while a lot of things can be re-created to be a healthy-whole food alternative…butter-cream is not one of them…..OR SO I THOUGHT…..
This is really yummy and meets the whole-food criteria for sure! This GAPS/Primal/WAPF friendly, refined-sugar free version will not disappoint. This first holiday season as we have been on the GAPS diet, I have been looking intently for a great go-to, versatile butter-cream icing. This is the result of reviewing a several different recipes and tweaking this one to make one to meet my fancy. I was really hoping to find a recipe with coconut butter, as it is crazy delicious, but was having a hard time finding a butter-cream that used coconut butter….so here it is….it worked wonderful, and should come out creamy, smooth and semi-solid.
¼ C. coconut butter
½ C. butter- softened
1.5 t. vanilla extract
1 t. almond extract
¼ C. honey (try for a more mild honey like clover, sage or orange blossom…the lighter in color, usually the more mild the taste)
Pinch of salt
- Beat egg, vanilla and salt together in mixer.
- Heat honey on stovetop until it boils.
- Add coconut butter to hot honey, only until it softens.
- Very slowly pour hot honey into beating mixture, let mix on high speed for 5 minutes.
- In the meantime beat softened butter in separate bowl until creamy.
- Add butter to the rest of the mixture and beat until combined.
The result should be super creamy, perfectly sweet and wonderfully delicious!
The coconut flavor is mild enough that it should be complimentary with any recipe that calls for butter-cream. It won’t firm up hard unless it is put in the fridge. If using it for ‘frosting’ cookies, you should frost them and then in a single layer on a cookie sheet, put them in the fridge to harden before you layer them in a container. Keep refrigerated/frozen until use. Makes enough for a batch of cupcakes, I would double it if you wanted to use if for anything more than that.
While wanting more recipes to use for all the fresh cherries my husband and I picked this summer, I thought this combination sounded inviting as it combines two of my favorite dessert ingredients- FRUIT and NUTS. Not eating many grains, I do miss fruit pies in the summer. This dessert really meets that desire excellently. It is perfectly sweet, crunchy and bursting with flavor. I think you and your guests will really enjoy this refined-sugar free, gluten-free, whole food ingredient- Pistachio Berry Crumble.
4 cups pitted cherries (if frozen, thaw)
1-1/2 cups blueberries
1/4 cup pure maple syrup plus 2 T.
1 T. fresh lemon juice
1/3 cup almond flour
2 T. arrowroot powder
½ cup shelled unsalted pistachios (or rinsed salted pistachios)
1/3 cup rolled oats
¾ cup walnuts
½ t. cardamom (or nutmeg/cinnamon)
¼ t. real salt
4 T. butter, melted
- Grease a 9″ pie plate with butter.
- In a bowl mix berries with 2 T. arrowroot powder, lemon juice and 2 T. maple syrup. Place in greased pie plate.
- In a food processor add the nuts, flour, oats, cardamom, and salt, pulse until nuts are medium to finely chopped.
- Mix in the melted butter and maple syrup. Spoon this mixture over berries.
- Bake in 350⁰ F oven until bubbly with golden brown topping. Serve warm or room temperature. Delicious served with Cheerful Cherry-Walnut Ice Cream or homemade whipped cream.
Inspired by this Epicurious recipe, shared on Foodie Friday @ growinguptriplets.com
Ice cream is the beloved summer dessert of all, and homemade ice cream really brings it to a whole other level. Making cultured cream is a simple process, that creates a deliciously creamy probiotic dairy product that is virtually lactose-free. Culturing dairy is often a helpful way for people with dairy problems to digest it better. Freshly-picked plump summer cherries from the NY finger-lakes region makes this treat local, full of antioxidants and delicious!
1 C fresh/frozen cherries-chopped
1/2 C walnuts-chopped
3 C cultured cream/ or regular cream (divided)
1/2 C real maple syrup/honey
1 vanilla bean
1. Scrape vanilla beans from pod, cut pod into 4 pieces, putting beans and pod into small pan.
2. Add ½ C cream to the pan and bring to a simmer, mixing thoroughly.
3. Remove from heat and let steep for 20-30 minutes.
4. Remove vanilla pods, squeeze them into mixture and discard.
5. Put mixture into freezer for ½ hour to cool.
6. In a bowl stir together remaining cream, maple syrup and vanilla mixture.
7. Pour into ice cream maker and churn according to instructions. My cuisinart takes about 20 minutes.
Spoon into a storage container and add the cherries and walnuts. Enjoy or freeze for firmer consistency.
I just tried a new recipe I found on ‘Keeper of the Home’ (GREAT blog!) and tweaked it to make it a lower-sugar version (since we are trying to lessen the amount of even whole-food sweeteners we’re eating) with a little different fruit. It turned out fabulous and I wanted to share it with you.
4 C whole-fat plain yogurt
¼ C maple syrup
2-3 servings of liquid stevia
1-2 mashed very ripe bananas
1 C blueberries, 1 C raspberries
- Stir together yogurt and sweeteners in medium bowl.
- Add to frozen ice cream maker bowl and turn on.
- Mash banana with fork in small bowl and add to ice cream maker.
- Chop fruit coarsely and add to ice cream maker.
- Process according to instructions, my cuisinart ice cream maker takes about 20 minutes.
This is a tasty snack or dessert you can make in 5-10 minutes- AND it has chocolate in it! What could be better than that? It is nutrient-dense, filling, delicious and has no added sugar. Whip this up for a friend, hubby, or just yourself…and use the extra to put into your popsicle molds for the kids!
Makes 3 large shakes
6 ice cubes
1 C plain yogurt
1 C frozen raspberries
1 C frozen strawberries
2 medium frozen bananas
1 ounce of chocolate baking squares
2 T coconut milk
Serving of stevia
½ C water
2 pastured egg yolks (optional)
- Boil water in small pot with bowl over it, adding chocolate and coconut milk to the bowl to melt it.
- Blend melted chocolate and the rest of the ingredients in blender until smooth. Enjoy!
(This is very creamy, if you want to omit either the egg yolks or the fruit being frozen, you could and it would still be perfectly creamy!)
½ C coconut milk (canned/homemade)
3 servings stevia
1 C cooked white rice
½ c raspberries
1 very ripe banana-mashed
1 t vanilla extract
- Grease 2 small ramekins (or 1 medium ramekin) with coconut oil and fill bottom with rice.
- Mix egg, milk, stevia and banana together, pouring over rice.
- Push raspberries into custard, bake on 350 for approx 30- 40 minutes until set.
**For a grain-free version of this recipe simply omit the rice, and use ¾ C raspberries. It’s still super delicious!! Serve hot or cold.
Here is a “16 Summer Snack Round-Up” of some fantastic summer treat ideas! Thanks to the great bloggers who have crafted such yummy recipes to share with us. They are all grain-free, refined sugar free, lactose free and perfectly delicious! These recipes are GAPS/Paleo/Primal/WAPF friendly. Most importantly for us all is that they are all made with whole food ingredients and are full of nutrients and goodness! So be sure to relax and have fun this summer, but don’t under-prioritize what you put in your mouth- reward your bodies with some of these summer snacks!
1. FUDGE PUDDING POPSICLES from Mommypotamus
2. PERFECT SUMMER SALSA from RE-THINK SIMPLE
3. SUNFLOWER SESAME SEED CRACKERS
from Health Home Happiness
4. EASY PROBIOTIC STRAWBERRY LIMEADE from Mindful Mama
5. COCONUT FRUIT TRUFFLES from Mindful Mama
6. ELDERBERRY GUMMIES from Naturally Mindful
7. FERMENTED ORANGE JELLO from Oh Lardy!
8. CHOCOLATE COVERED BANANAS from My Cultured Palate
9. BUFFALO CHICKEN WING DIP from Mindful Mama
10. ORANGE CREAM CUPCAKES from Primally Inspired
11. CHEWY BANANA COOKIES from Mindful Mama
12. CRUNCHY CARROT SALAD from Mindful Mama
13. MINT CHOCOLATE CHUNK ICE CREAM from Mindful Mama
14. ZESTY LEMON COCONUT BALLS from Jule’s Fuel
15. CHOCOLATE COVERED STRAWBERRY BITES
from A Joyful Mother
16. PROSCIUTTO WRAPPED AVOCADO from Ancestral Nutrition
There you have it! 16 Summer Snacks that are SUPER-healthy, and SUPER delicious. Be encouraged during the craziness of summer events, that with a little effort and planning you and your families can enjoy some really great summer snacks without sacrificing your health. I hope you enjoy these new recipe ideas!
♥ Mindful Mama
Shared with Well-fed Wednesday (The Well Fed Homestead blog)
This is a dairy-free, very healthy version of the beloved ‘mint-chocolate-chip’ ice cream flavor. And ‘FLAVOR’ is all that was! Take a peek at the ingredient list next time on your favorite version of mint-chocolate-chip…not much real mint or real chocolate…and a whole lot of other nasties they add in to make it ‘taste good’! I created this into an ice-cream cake for my daughters 4th birthday, inspired by Kelley at The Nourishing Home.
RECIPE- Ice Cream:
2 cans full fat coconut milk (chilled in fridge beforehand)
1/4 C raw honey & 1/4 C maple syrup (1/2 C sweetener total)
4 pastured egg yolks*
1 t real vanilla extract
1.5 real peppermint extract
chocolate chunks/shavings/chips (I use a variation of homemade chocolate like this recipe)
- Blend all ingredients, besides chocolate, in blender until smooth.
- Pour into frozen ice cream maker and process according to instructions (mine takes about 20 minutes).
- After processing, stir in chocolate, and place in freezer until formed to consistency desired.
RECIPE- Brownie: (adapted this recipe from Grain-Free Foodie)
1 C honey OR maple syrup
1/2 C butter
2/3 C coconut oil
1 1/2 T vanilla
2 C almond flour
Just under 1 C cocoa
1/2 t baking soda
1/2 t real salt
- Preheat oven to 350 degrees. Mix dry ingredients together in a bowl.
- Beat butter and honey together in mixer, then add the rest of the wet ingredients.
- Incorporate dry ingredients into mixing bowl.
- Pour into greased 9X13 glass pan. Bake for 20 minutes (gooey)-25 minutes (cakey) depending on how you like your brownies.
- (If making ice-cream cake; cool brownies in pan, then in freezer until it’s a harder surface. Then add frozen ice cream to the top of the brownies. Smooth out ice cream to a nice layer on the brownies. Freeze again together until firm. Take out 10 minutes before serving to soften enough to cut ‘ice cream cake pieces’!
– We buy eggs from very healthy pastured chickens and feel completely comfortable eating them raw, you could omit the egg yolks, but the ice cream will not be quite as creamy.
-Depending on how hot it is out, and how your ice cream maker works, the ice cream could be thick enough straight from the maker, otherwise we usually eat it a couple hours after it has been in the freezer and has firmed up more.
-If you don’t have an ice cream maker, you could put this in a shallow 9X13 pyrex and freeze 3-4 hours until ice cream consistency.
-If you really want this green like the conventional recipe, you could throw a handful or 2 of raw spinach/avocado into the blender. You shouldn’t be able to taste it, while getting the famous green flavor- naturally!
These chocolate truffles are RICH, CREAMY and a DELIGHTFUL way to enjoy chocolate in a way that is free of JUNK and FULL of nutrients!
They are not in the least only enjoyable for people on a grain-free, sugar-free diet…..EVERYONE WILL LOVE THESE GAPS-friendly dark chocolate truffles.
3 bakers chocolate squares-chopped up
½ C coconut milk (canned kind)
½ C coconut manna (AKA- coconut butter)
½ C coconut oil
½ C almond flour
½ C raw honey
3 servings of stevia
Pinch of real salt
1 t vanilla extract
- Heat coconut oil and milk over medium heat until bubbling.
- Remove and add coconut manna and chocolate squares. Let melt.
- Whisk together with the rest of the ingredients until smooth and creamy.
- Place in fridge for at least 3 hours until semi-solid.
- Scoop out small spoonfuls of chocolate and shape into a ball.
- Roll in toppings, i.e. chopped nuts or coconut.
- Store in fridge or freezer, they will melt if they are at room temperature for too long.
- It’s hard to get a perfect ball because they start to melt with your hand temperature, so work fast and don’t worry too much about the shape.
- If you wait to add the raw honey until it cools down a bit, it should stay raw, maintaining its wonderful benefits.