dessert

Chocolate (Avocado) Pudding or frosting

Photo credit: Jennifer Brand

Photo credit: Jennifer Brand

If you don't tell them it's avocado, they won't know... I frost cakes with this too!

 

Avocado is a superfood, loaded with healthy fats (omega 3s), and fiber. Avocados are a great source of vitamins C, E, K, and vitamins B2, B3, B5, B6, and folate. They also contain important minerals like magnesium, and potassium, and they provide lutein, and beta-carotene, important antioxidant nutrients.

 

The flavonoids in cacao make it a superfood. Organic, raw cacao contains a variety of unique phytonutrients (plant based goodness), including high amounts of sulfur, magnesium and phenylethylamine. In fact, it's said that if you crave chocolate, you may have a magnesium deficiency. 

 

Ingredients:

  • 1 ripe avocado

  • Raw cacao powder

  • Honey or maple syrup

Instructions:

  • Put all in a food processor or a blender, add cacao and sweetener to taste

Enjoy!


5 Ingredient Macaroons

Jennifer Caryn Brand Nutrition, Macaroons

Simple, fast, delicious

“Baking doesn’t have to be complicated.”

-Jennifer, Clinical Nutritionist

Coconut meat is nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6, and minerals like iron, selenium, sodium, calcium, magnesium and phosphorous. 

Coconut is a rich source of medium chain fatty acids. These fats are broken down faster than long chain fatty acids, they don't contribute to high cholesterol, and may even raise levels of good cholesterol in your body. Because of the way they are metabolized, they become more easily available for your body to use as energy compared to some other fats like long chain fatty acids.

Long chain fatty acids play a role in the development of insulin resistance increasing your risk for diabetes, and they promote fat accumulation. Medium chain fatty acids on the other hand may be associated with increased oxidative metabolism, reduced fat accumulation, and may have a beneficial impact on insulin signaling in the body.

Ingredients:

  • 2 cups unsweetened shredded coconut

  • 1/4 cup honey or maple syrup (or to your taste)

  • 1/2 tsp vanilla

  • 5 egg whites

  • Chocolate chips

Instructions:

  1. Mix all ingredients together in a bowl 

  2. Place tablespoon sized 'dough' on a parchment lined cookie sheet

  3. Bake at 350 degrees for 25 minutes

  4. Let cool and serve

Makes about 1 dozen macaroons

Enjoy!

Banana Ice Cream

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Who doesn't love ice cream? That's a rhetorical question. To be honest, I didn't love ice cream as a kid. Chocolate candy bars were my preference. As an adult, my tastes have changed, and I do scream for ice cream! 

Dairy isn't always my friend, as is the case for many of us. In addition to lactose intolerance (a problem for many), dairy can also lead to leaky gut.  More specifically, there is a protein in some milk called A1 casein protein. Studies have shown that it can cause inflammation in the digestive tract, and inflammation in the digestive tract can lead to leaky gut. 

Leaky gut (increased gut permeability) can lead to a wide range of symptoms and health problems including: 

  • Gastric ulcers

  • Infectious diarrhea

  • Irritable Bowel Syndrome (IBS)

  • Inflammatory bowel diseases (Crohn’s, ulcerative colitis)

  • Celiac disease

  • Esophageal and colorectal cancer

  • Allergies

  • Respiratory infections

  • Acute inflammation conditions (sepsis, SIRS, multiple organ failure)

  • Chronic inflammatory conditions (such as arthritis)

  • Obesity-related metabolic diseases (fatty liver, Type II diabetes, heart disease)

  • Autoimmune disease (lupus, multiple sclerosis, Type I diabetes and more)

  • Parkinson’s disease

  • Chronic fatigue syndrome

  • Obesity

To avoid the potential pitfalls of consuming dairy, a non dairy 'ice cream' may be the answer to your "darn I wish I could eat ice cream but can't because it upsets my stomach (and everything else)" prayers. For you, there's 'ice cream' the JCB Nutrition way!

  • In a food processor, you can use any combination of these items or similar items

    • Frozen banana

    • Blueberries, other berries (not frozen if using frozen banana)

    • Almond or coconut milk (go lightly because too much liquid will make your 'ice cream' too watery)

    • Chocolate chips (dark chocolate or bitter sweet)

    • Nuts, seeds, nut/seed butters

    • Honey or maple syrup to taste (go lightly on added sugar)

    • Avocado and/or coconut oil

    • Coconut flakes

    • Other healthy treats

  • Process until blended, transfer into a bowl (garnish if desired) and enjoy!