Okay so let’s be real. Most of us enjoy ice cream, right? The downside is that ice cream and other desserts usually contain a lot of sugar. We know the average North American consumes more sugar than we should. In fact, three years ago the World Health Organization (WHO) placed a daily maximum recommendation on the amount of sugar we should eat. It isn’t only the WHO that has been focusing on sugar reduction; even groups like The World Cancer Research Fund International have a publication aimed at decreasing global sugar consumption. Too much sugar really isn’t healthy, according to a paper by the British Dietetic Association the way our liver metabolizes high intakes of sugar can have a negative effect on our health, so it really is important not to over-do it.
When it comes to sugar there are two kinds:
1) natural sugar
(contained in foods such as fruit)
2) added sugar
(found in processed foods, but don’t be fooled – it can even be added to things we think are healthy!)
It doesn’t matter where the sugar comes from, our body uses it the same. The difference is that foods that contain natural sugar also come with nutrients and fiber.
For some of us it is hard not to over-do it when it comes to sugar.
I have a sweet tooth and know what it is like; if it came to a bag of chips or a bar of chocolate? The chocolate would win, every time. This is why I came up with this “ice cream” cake. It is free from nuts so it’s allergy-friendly, and it wouldn’t be complete without hidden nutrients that help boost its vitamin and mineral content, plus bump the fiber up a little. In developing this recipe, I also made a nutty version for the peanut and almond butter lovers out there!
You can make this in individual servings like I did (using ramekin bowls or mini-cheesecake pans) or as a larger dessert by multiplying the recipe by eight and using a seven inch spring form pan. My favourite part about this dessert is the topping. When I was a kid I LOVED chocolate dipped cones, or getting to put the chocolate sauce that hardens onto my ice cream. This topping uses coconut oil so it quickly hardens when you drizzle it – making this a good dessert-tribute to my childhood memories.
No Sugar, Vegan, Nut-Free Ice Cream Cake
Gluten free, sugar free, vegan and nut free!
- 1 tsp coconut oil
- 4 tbsp coconut flour or almond meal
- splash of vanilla
- 1 frozen banana mashed well
- 1 tbsp cooked mashed sweet potato
- 1 tbsp cooked mashed cauliflower
- 1 tsp tahini or nut butter of your choice heaping
- 1.5 tsp coconut oil
- 1 tsp coco powder unsweetened
- If you want a bit of crunch you can add things like shredded coconut, slivered almonds, crushed peanuts or hemp seeds to the ice cream layer.
If you are using a ramekin bowl, line it with wax paper. If you're using the spring form pan there is no need to line it.
Mix the ingredients for the crust and evenly distribute it on the bottom of the bowl or pan
Mix the ingredients for the ice cream layer until smooth (it can be done with a blender, food processor or even a fork). If you chose to use add-ins, once the ice cream is mixed, stir in the add-ins of your choice
Layer the ice cream mix on top of the crust and smooth it out so it is even across the top
Put in the freezer for at least 2 hours (it can sit in the freezer for a couple of days if you want to prep it ahead of time)
When it is time to serve the ice cream cake remove it from the bowl or pan and discard the wax paper.
Prepare the topping and drizzle it on the ice cream cake
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