I have hypothyroidism (an underactive thyroid), and, these days, my body is unable to tolerate dairy. Several years ago, a comprehensive food sensitivity blood test revealed that I have a severe intolerance to the dairy proteins casein and whey. But I did not need a food sensitivity test to tell me this. If I eat anything with dairy, I experience a near-anaphylaxis reaction—immediate sinus congestion that makes breathing difficult. My body keeps me honest. Needless to say, I am not tempted by dairy foods!

Once in a blue moon, I might feel nostalgic for gelato.  This is when I’ll make a batch of faux gelato, using frozen pureed bananas.

Yes…I know…whipped banana that tastes like a gelato? I wouldn’t have believed it myself! The good news?  You don’t need an ice cream maker. A food processor works beautifully. Pureed frozen banana yields a luscious, creamy texture that is, for me, reminiscent of gelato.

While bananas are an excellent source of potassium, they do tend to be somewhat high in sugar (14g per medium banana) and lower in fiber. If you have issues with managing your blood sugar (eg, diabetes), are generally sensitive to sugar or are on a weight management program, then I suggest you use under-ripe (green) bananas for this recipe since they have a lower glycemic index than ripe bananas.

This gelato is “all natural” in every sense of the word. Ripe bananas are at peak sweetness (no need for additional sweeteners). While you want to use ripe bananas, avoid using overripe bananas (the ones with leopard-spotted peels).

Once you puree the frozen banana and apportion out the servings, sprinkle finely chopped fresh mint leaves over the gelato for an infusion of mint flavor (no artificial green coloring or sweeteners!).

Add organic raw cacao nibs for a nubby textural crunch.

Simple is delicious.

Banana Mint-Chocolate Chip Gelato
Serves 4

4 ripe bananas, ideally organic
2 teaspoons finely chopped mint leaves (per 1/2 cup serving)
2 teaspoons raw cacao nibs (per 1/2 cup serving)

Peel bananas. Slice into thin rounds. Place in a Ziplock freezer-safe bag. Freeze banana 4 to 8 hours. Place frozen banana rounds in a large food processor. Pulse until smooth and creamy.

Divide banana puree into 4 servings. Sprinkle with mint and raw cacao nibs.

Enjoy!

Happily, this homemade mango-ginger popsicle will make your store-bought dairy cravings yesterday’s news. And, if you have an autoimmune condition—and are not sensitive to any of the ingredients—you can enjoy as well!

This frozen treat is luscious, creamy and a delicious antidote to the summer heat. Reminiscent of a Creamsicle, this mango version contains just three (!) real food ingredients. No added sugars. No high fructose corn syrup or artificial sweeteners. No artificial colors. No preservatives. No questionable ingredients! And it is completely dairy-free. The combination of a sweet fruit with a healthy fat also slows down the absorption of fruit sugar into the blood stream, which helps stabilize blood sugar.

For best results, be sure to use ripe mangos. How do you know if a mango is ripe? Smell it—a ripe mango will be fragrant (in a good way!). And squeeze it—a ripe mango will give slightly when gently squeezed.

Ripe mangos also have a juicy, silky flesh that marries beautifully with creamy coconut milk. Fresh gingerroot (you can mince by hand or in a food processor) imparts a lively heat that will have your tongue doing a happy dance.

Homemade Mango-Ginger Popsicles
Yield: 6 popsicles

4 cups diced mango
1 cup full-fat coconut milk (do not use “Lite”!)
*I like the brand Native Forest Classic coconut milk
2 tablespoons finely minced ginger root
*If you like a “spicy” ginger heat, add 5 tablespoons minced ginger

Place mango, coconut milk and minced ginger in blender. Puree until smooth and creamy.

Pour mixture into a Pyrex measuring glass, from which you can gently spoon mixture into the popsicle molds. (I like ONYX stainless steel popsicle molds).

Freeze for 30 to 45 minutes; then, gently insert popsicle sticks.

Place in freezer again and freeze until mango-ginger popsicles are solid.

But chia pudding?  Different story.

I’ve always had a thing for tapioca pudding—I loved the taste and texture of tapioca “pearls” and took great comfort in its vanilla-infused starchy-sweetness.

Chia pudding achieves the same effect, but in a hypoallergenic fashion as it’s dairy-free and low in starch carbs.  It’s my go-to when I crave delicious, creamy comfort.

Benefits of chia seeds

Chia seeds are a great on-the-go source of protein, minerals, vitamins, antioxidants, and plant-based omega-3 fatty acids, or, alpha-linolenic acid (ALA), an essential fatty acid that your body can’t make. Chia seeds can increase levels of ALA and the omega 3 fat EPA, but your body’s ability to convert ALA into DHA/EPA is very low. So, your best source for obtaining the omega 3 fat DHA is still from fish or grass-fed meats.

That said, chia seeds are an extremely nutritious food with energy-boosting properties.

If weight loss is a health goal, it can be beneficial to incorporate chia seeds into your diet. Because chia seeds are hydrophilic, they have a great capacity to absorb water, much like a sponge.  If you soak chia seeds in water, you’ll see that it expands into a gel-like substance. Chia seeds are also high in soluble fiber (water-absorbing fiber), which contributes to feelings of satiety and fullness, helping stabilize blood sugar.  In a study published in The Journal of Nutrition, researchers found that a sample of patients with metabolic risk syndrome (associated with heart disease and diabetes), who drank a chia seed-containing beverage for two months experienced weight loss—and a reduction in their blood glucose.

Unlike flaxseed, you don’t have to grind chia seeds.  You can add them straight up to smoothies, shakes or yogurt.  I enjoy them best in a pudding.

Making chia pudding can be like cooking the perfect roast chicken.  Seemingly simple and straightforward, but the end result can be less than edible if you’re not mindful of the details.

I’ve tried to make chia seed pudding with water and mashed berries (a total bomb!).  With coconut water (which resulted in a makeshift slurry).  And with mashed fruit (the chia seeds did not expand).  And without sugar (nope, chia pudding needs a little sweetener).

Chia Pudding with Raw Honey and Berries

This chia seed pudding is part of my summer clean eating cleanse, and it proved a big hit when I served it at a recent detox workshop that I gave!

16 ounces full-fat coconut milk (I like Native Forest coconut milk)
6 tablespoons chia seed
1 tablespoon + 1 teaspoon raw honey
1/2 cup fresh or frozen mixed berries, pureed in food processor, blender or mash by hand

Place coconut milk in a blender.  One can of coconut milk is typically 13.5 ounces; just top off with 2.5 ounces water for 16 ounces.  Add the raw honey.

Blend well—at high speed—until well combined.

Add the chia seed.  Blend on low speed for a minute or 2 until mixed.

Pour chia seed-coconut milk mixture into a bowl.  Let it sit out for an hour, stirring frequently—every 5-10 minutes.

After mixture thickens substantially, pour into a glass mason jar. Store in the refrigerator overnight.

Before serving: puree berries in a food processor (or mash by hand).

Apportion out the chia seed pudding.  To each serving, add a light drizzle of raw honey and a spoonful of berries.  Or top with fresh, sliced strawberries or a few blueberries, raspberries or blackberries.

Cranberries are rich in health-promoting antioxidants, protective molecules that can prevent or slow damage to our cells.  As the “good guys”, antioxidants can inactivate free radicals so that they cannot cause cellular damage. (Atoms that have been exposed to oxygen will “break” and end up with unpaired electrons; this creates unstable molecules, called “free radicals” that can damage DNA and lead to chronic diseases, like heart disease cancer and dementia).

Perhaps best known as a natural aid for urinary tract infection (UTIs), cranberries also offer many important anti-inflammatory benefits for our cardiovascular system and digestive system (mouth, gums, stomach and colon), attributable to its phytonutrients, including anthocyanins (the pigments that give cranberries their deep red color), proanthocyanidins (PACs) and flavonols like quercetin and phenolic acid.

If you don’t have digestive issues, you will derive maximum nutritional benefits from cranberries when you eat them raw (versus cooked or canned), including digestion-aiding enzymes.

This easy-to-make raw relish effectively tempers cranberries’ inherent tartness with just enough natural sweetness.

Raw Cranberry Relish
Serves 6

2 cups fresh organic cranberries, well rinsed
(or 1 I6-oz bag frozen, unsweetened cranberries, thawed and rinsed)
1 large naval orange, peeled and seeded; each section cut into thirds
2 teaspoons orange zest
1-1/2 to 2 tablespoons raw honey or coconut nectar

Blend all ingredients in food processor until it forms a juicy relish.

Transfer to serving dish and serve at room temperature.