VAL_MOM_FebMar19 - page 27

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27
Chocolate banana
“ice cream”
From the Whole Life Nutrition Cookbook
Alissa Segersten and TomMalterre, MS, CN
Ingredients
½ cup raw cashews
2 tablespoons water
3-4 tablespoons pure maple syrup
3 large frozen bananas, sliced
2 tablespoons cocoa powder
Directions
Process cashews, water and maple syrup in
a food processor until creamy and smooth.
Add frozen banana slices and the cacao
powder and process until smooth, thick
and creamy.
Serve immediately or freeze for later use.
4-6 servings
Let them eat cake!
If you’re making a birthday cake, cut
calories and reduce fat with these
healthy substitutions.
Applesauce instead of oil. Substitute
1/4 cup of the oil in your favorite cake
recipe with the same amount of
applesauce and you will remove 490
calories without cutting the flavor.
Cream cheese instead of shortening.
For a healthier frosting simply
substitute cream cheese or whipped
cream-based frosting for fattier
shortening-based ones. Dairy-based
spreads can cut 1,000 calories or more
from a recipe while also lowering the
fat. And, as a bonus, you’ll be getting
some protein, which helps balance
out the blood sugar. It’s like getting a
present from your cake!
The hierarchy of
sweeteners
When choosing a sweetener, consider
these options listed in order from best to
worst:
Whole fresh fruit, cinnamon, vanilla
Maple syrup
Coconut sugar
Honey
Organic cane sugar – very small
amounts
Alcohol sugars
Agave
Stevia
Non-organic cane sugar
High fructose corn syrup, beet sugar
A note about alcohol sugars (xylitol,
erythritol): The primary issue with alcohol
sugars, often found in “sugar-free” foods, is
that they are hard on the gastrointestinal
tract. They cause indigestion in most
people and can disturb the microbiome.
They should be consumed in small
amounts intermittently—not in substantial
amounts or used daily in any amount.
Recipes and content provided by First
Alternative Co-op
).
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