Tag Archives: Honey Sweetened

Tahini Honey Ice Cream, Dairy Free, SCD Low FodMap

Ahhh, ice cream! It is so creamy and delicious. It a delectable treat! The problem is when it doesn’t love us back. This Tahini Honey Ice Cream is gut friendly, dairy free, with healthful ingredients like raw honey (at a low fodmap serving size of under two tablespoons per serving.) It is lovely and sweet with just one tablespoon of clover honey per 1/2 cup. Egg yolks in ice cream give it the classic custardy, creamy mouthfeel, and the tahini and honey go together so well with a little vanilla extract and creamy, dairy free coconut milk.

If you don’t have an ice cream maker, no worries, this is churn free!

I love a good tahini. I can eat it right from the spoon. My current favorite is Soom roasted tahini which I get at Thrive Market and has no sugar added.

Tahini Honey Ice Cream

Ingredients:

1 Can of Full Fat Coconut Milk with no additives 1 1/2 Cups

1/4 Cup of Good Tasting Tahini with no sugar added

1/4 Cup of Clover Honey (clover honey is low fodmap up to a 2 tablespoon serving. See Dr. Siebecker’s SCD, Low FodMap SIBO Specific Food Guide on my homepage. It’s downloadable!)

2 Egg Yolks

1 Teaspoon of Vanilla Extract

a pinch of salt

Directions: Whisk all the ingredients together with a wire whisk in a medium saucepan.

Cook over medium high heat whisking constantly until the mixture reaches 160 degrees F. Do not boil. It should coat the back of a spoon. This takes about 5 minutes or so.

Pour the ice cream mixture into a loaf pan, and place it in the freezer. Stir the ice cream every hour for 4 hours, or until its a nice ice cream consistency. At this point you can eat it, or put it into a freezer safe container for later. When serving from the freezer, let it set on the counter for about ten minutes to soften.

It is a delicious and healthy treat. I hope this helps you enjoy ice cream again in a healthful way. Delicious whether you are following a SCD Low FodMap diet or just looking to eat healthier treats!

*The low fodmap serving size is 1/2 cup.

*Tahini is SCD legal after 3 months of no symptoms. This is also delicious with Almond Butter.

Gluten and Dairy Free Oatmeal Blueberry Muffins

These heart healthy muffins are filled with antioxidant rich blueberries and sweetened lightly with honey. I used sprouted quick oats in the recipe and soaked them for a few minutes in a homemade buttermilk made from oat milk and lemon juice before mixing them into the muffin batter. They bake up in just 18 minutes!

The fat used in this muffin recipe is one of my favorites for keeping cholesterol in check, heart health, and for it’s overall health benefits…..Olive Oil. It works wonderfully in baking. This recipe makes 16 muffins that have a beautiful blueberry cinnamon aroma as they bake, and these will make your kitchen smell very inviting! My teens love these muffins. I always take that as a very good sign I’m on track.

If you are eating for digestive health or to prevent a SIBO relapse, go here to get a free download of Dr. Jacobi’s new The Vegetarian SIBO Bi-Phasic diet. Although I am not a vegetarian, a lot of people are and have a need for a diet plan without meat that is balanced. I am interested in expanding food choices for people with less restriction and helping them maintain their digestive health in a way that coincides with their dietary preferences. Her new vegetarian plan includes sprouted or soaked oats as well as some other gluten free grains. You should always listen to your body, because we are all individuals, and we all respond differently to different foods.

I think you will love this healthy and delicious muffin recipe! It has a wonderful, homey character, is lightly sweet and has a great whole grain texture that is hearty and good!

Gluten and Dairy Free Oatmeal Blueberry Muffins

Ingredients:

2 Cups of Quick Oats (I like One Degree’s Organic Sprouted Oats)

1 Cup of Oat Milk (if making gluten free this brand has clean ingredients)

1/2 Cup of Quinoa Flour

3 Large Eggs

1/4 Cup of Runny Honey

1/3 Cup of Olive Oil

1 Tablespoon of fresh Lemon Juice

2 Teaspoons of Cinnamon

1 Teaspoon of Baking Soda

1/2 Teaspoon of Salt

1/2 Teaspoon of Vanilla Extract

1 1/2 Cups of Frozen Blueberries

Directions:

Preheat your oven to 400 degrees F. Arrange 16 Muffin liners into two muffin pans and set aside.

Stir the lemon juice into the oat milk to create a dairy free buttermilk. In a medium mixing bowl, combine the 2 Cups of quick oats with the oat milk mixture. Let sit for ten minutes to let the oats absorb the liquid and soften.

While the oats are soaking, in a large mixing bowl with a hand held electric mixer, beat your eggs, olive oil, vanilla and honey together until creamy. Then, add in your quinoa flour, cinnamon, baking soda, and salt and beat until thoroughly blended. After the oats have soaked for ten minutes, spoon them into your batter and mix until thoroughly incorporated. The batter will be nice and thick. Finally, fold in your frozen blueberries just until combined so you don’t get blue streaks.

With a muffin scoop or 1/4 cup measure, scoop the muffin batter evenly into your prepared muffin cups. Bake in the preheated 400 degree F. oven for 18 minutes or until they spring back. 400 degrees is a higher heat, so make sure you don’t let them go too long.

Remove the muffins from the oven and cool five minutes before transferring them to a cooling rack. Dig in. They are great warm too!

Merry Cherry Chocolate Fudge

Fudge with health benefits? What’s that you say? Well hey, I have a fudge recipe that tastes decadent and fudgy, and it has benefits other than expanding your waistline over the holidays. I tested it on my kids, and they gave me the thumbs up as well. Bet you want to have a piece don’t you? Read on for the benefits.

merry-cherry-fudge-gluten-and-dairy-free

For the fudge I used raw cacao powder, a whole cup of it! Raw Cacao is rich in magnesium, calcium, sulfur, zinc, iron, copper, potassium and manganese. It also contains polyphenols, B vitamins, protein, fiber, and essential heart healthy fat. Keep reading if you care about the benefits of Coconut Butter. 🙂

merry-cherry-fudge-paleo

I used creamy coconut butter, which is rich in immune boosting lauric acid and is said to destroy harmful bacteria, viruses and funguses, but very importantly, it is yummy enough to eat by the spoonful right out of the jar! It also is thought to boost metabolism because of it’s short chain fatty acids. Coconut butter is made from the meat of the coconut.

The recipe also includes raw, local honey which wards off infections (they use honey on bandages in wound clinics to kill infections. That’s how powerful it is.) The pollen in raw honey also helps with seasonal allergies, if it is local to where you live. It is an unrefined, natural sweetener as well.

I used freeze dried cherries for the fudge. Freeze drying concentrates the antioxidants. Just two tablespoons of freeze dried cherries contains the antioxidants of a whole cup of fresh ones, plus they work really well in the fudge. Yah!

Are you ready for the recipe?

merry-cherry-fudge-dairy-free

Merry Cherry Chocolate Fudge

Ingredients:

2 Cups of Coconut Butter (here is my favorite)

1 Cup of Raw Cacao Powder (like this gluten free brand)

3/4 Cup of Raw Local Honey

1/2 Cup of Coconut Milk (full fat, no additives)

1/4 Cup of Freeze Dried Cherries (this kind is what I use)

1 1/2 Teaspoons of Pure Vanilla Extract

1/8 Teaspoon of Sea Salt

Directions: Line an 8″ square pan with parchment paper. Set aside.

Place the freeze dried cherries in a sealed quart zip lock bag, and roll over with a rolling pin until the cherries are finely crushed. Set aside.

In a large bowl with a hand held mixer, mix together the softened coconut butter (Place the glass jar with the lid off for about 30 seconds in the microwave, and it will soften nicely so it is easily spooned.) Raw Cacao Powder, Honey, Coconut Milk, Vanilla and Sea Salt. Mix until smooth starting out slowly so you don’t fling cocoa powder all over the place.

Scoop the fudge into the parchment lined pan and smooth with a rubber spatula, reaching the sides of the pan and spreading it evenly.

Sprinkle with the crushed cherries and lightly pan down into the top of the fudge.

Put the pan in the freezer for one hour. Remove the pan from the freezer, and remove the parchment. On a cutting board with a large, sharp knife. Cut the fudge into 1 1/2″ inch squares. Store in the refrigerator or freezer for a firmer fudge. You can also store the fudge at room temperature if you like a softer fudge.

Happy Holidays!

Merry Cherry Chocolate Fudge Dairy Free, Paleo

Eat Your Nutrients!

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Blueberry Frozen Yogurt (Made with Sheep’s Milk Yogurt)

I feel like I just won a prize! I recently found plain Sheep’s Milk yogurt at my local food co-op. Sheep’s Milk Yogurt is easily digestible, similar to goat’s milk, and many who don’t tolerate dairy in the form of cow’s milk or goat’s milk, can tolerate sheep’s milk, as it is very close to human breast milk. Sheep’s milk has a very high fat content naturally, so it is super creamy and requires no thickner’s or stabilizers. Another bonus if you are not a goat’s dairy fan because of the stronger flavor, sheep’s milk is very mild tasting. There are a lot of nutritional benefits to sheep’s milk and it has been consumed by humans for thousands of years. Read more about it here!

blueberry-frozen-yogurt-paleo-friendly

I am so thrilled about finding this yogurt that I actually tolerate very well, and tastes amazing! I want to eat it every day. I like to have it with a touch of honey and fruit, and even plain. Plus, it works great in savory dips and sauces.

black-sheep-yogurt

But today, I am using it to make a frozen yogurt with only 4 ingredients, and it is super delicious! Before I forget, here is the brand I found that is made in New York State. It is called Black Sheep Yogurt by Old Chatham Sheep Herding Creamery. If you can’t find a good Sheep’s Milk Yogurt where you are, you can buy this brand online and have it shipped directly to you.

blueberry-frozen-yogurt-recipe-honey-sweetened-sheeps-milk-yogurt

Blueberry Frozen Yogurt

Ingredients:

1 16 oz. container of Plain Yogurt (I used Sheep’s Milk)

1/2 Cup of Frozen Blueberries

1/4 Cup of Honey

2 Teaspoons of Fresh Squeezed Lemon Juice

Directions:

Place everything but the yogurt in a small saucepan, and warm together stirring constantly over medium heat to just warm. The honey should be dissolved and the blueberries warmed.

Put the yogurt into a medium bowl. Pour the berries over the top and whisk together.

Making Blueberry Frozen Yogurt with Sheep’s Milk Yogurt

Put directly into an ice cream maker, and churn until done. This takes approximately 30 minutes depending on your machine.

That’s it! So super easy and sooooooo good!

Enjoy the day!!!!!

Eat Your Nutrients!

Sweet and Salty Spiced Nuts

Crunchy, Salty, Sweet and Healthy. Those words don’t go together very often when you are talking snacks. But these Sweet and Salty Spiced Nuts do!

They are fun to make, and a great choice for a snack. A serving size of nuts is smaller, but they are totally satisfying!……..AND they can be eaten with other things. They are really good sprinkled on salad, over yogurt if you tolerate it, and used as a muffin or quick bread topping. They are really pretty to put out in a bowl for pre-dinner or party munchies for guests too. I like to throw a bag of them in my purse for when I get hungry when away from home.

Sweet and Salty Spiced Nuts

Spiced nuts are so easy to make, and they fill the house with a warm spice smell that is better than potpourri! I used Walnuts, Pecans, Cashews and Pumpkin Seeds in this recipe.

Honey Sweetened Sweet and Salty Spiced Nuts

Sweet and Salty Spiced Nuts

Preheat your oven to 350º degrees. Lay out two parchment lined cookie sheets.

Ingredients:

2 Cups of Raw Pecans

2 Cups of Raw Walnuts

1 Cup of Raw Cashews

1 Cup Pumpkin Seeds

2 Egg Whites

2 Tablespoons of Honey

1 Teaspoon of Ground Cinnamon

1 Teaspoon of Sea Salt or Himalayan Pink Salt

1/2 Teaspoon of Dried Crushed Rosemary

1/2 Teaspoon of Ground Cardamom

1/4 Teaspoon of Ground Nutmeg

1/4 Teaspoon of Ground Ginger

1/4 Teaspoon of Ground Allspice

1/8 Teaspoon of Ground Cloves

In a large bowl, add the Walnuts, Pecans, Cashews and Pumpkin Seeds. Mix your spices, rosemary and salt In a small bowl, and set aside. Whisk together the egg whites and honey until frothy. Pour over the nuts and toss thoroughly. Sprinkle half of the spice mixture over the nuts and seeds, and toss well! Do it again with the remaining spice mixture, coating the mixture evenly.

Spread onto your two prepared cookie sheets. Bake for 10 minutes in your preheated oven. Toss them with a spatula, and bake another 7 to ten minutes until dry and golden brown. Watch them carefully, so they don’t get too dark at the end of the baking time!

Cool Completely and store in an airtight container at room temperature for everyone to enjoy. I put them on the counter in a petty jar so the kids and hubby grab them as a snack! The power of visual suggestion! 🙂

Delicious Spiced Nuts

Baked Spiced Nuts – Paleo

Enjoy your day!!!

Eat Your Nutrients!

Ultimate Grain Free Chocolate Chip Pecan Cookies

Ultimate Grain Free Chocolate Chip Pecan Cookies

I don’t know about you, but I need a treat now and then. When I have something decadent, I wan’t it to be something that I have been craving made in a healthier way than I used to eat it. Lately, I have really missed chocolate chip cookies. I added pecans to this recipe, since I am a nut and cookie fan, but you do’t need to add nuts if you are in the nut free cookie camp. I think our household is 50/50 in our preference to add or not to add nuts.

Ultimate Grain Free Chocolate Chip Pecan Cookies

Although this is not a low sugar recipe, I have used honey to sweeten them, which makes them chewy. The chocolate chips are Lily’s Dark Chocolate No Sugar Added Chocolate Chips sweetened with Stevia. I buy them at my local coop, or they can be found here.

Ultimate Grain Free Chocolate Chip Pecan Cookies

Preheat your oven to 325º degrees.

Ingredients:

1 1/2 Cups Superfine Almond Flour

1/2 Cup Almond Butter

1/2 Cup Honey (Clear if Low FodMap)

1 Flax Egg (To make Egg Mix 1 Tablespoon Ground Flax Seed and 3 Tablespoons of Water in a small bowl and let sit 15 minutes)

2 Tablespoons of Coconut Oil, Melted

1/4 Teaspoon of Himalayan Pink Salt or Sea Salt

1/4 Teaspoon Baking Soda

1/2 Teaspoon of Vanilla Extract

1 Cup Dark Chocolate Chips (I used Lily’s No Sugar Added)

1/2 Cup Raw Pecans (optional)

Directions: Mix together in a medium bowl with a fork the almond butter, honey, vanilla extract, melted coconut oil and flax egg until incorporated. Add the almond flour, salt and baking soda and stir again until fully incorporated. Fold in the chocolate chips and pecans. Scoop onto parchment lined baking sheets with a tablespoon cookie scoop.

Bake for 11 – 12 minutes in the preheated oven until golden brown. Cool completely on the cookie sheets.

Makes 24 Cookies

*Low FodMap Serving Size 1 Cookie, Moderate FodMap Serving Size 2 Cookies

See this article on Is Chocolate Low FodMap?