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Tag: dairy-free

Homemade Yoghurt Recipe – Can be dairy-free!

homemade dairy-free coconut vanilla yoghurt
Homemade dairy-free coconut vanilla yoghurt from the Health Renegade.

Can’t find a commercially-sold yoghurt that doesn’t have at least 9g of sugar and a list of unpronounceable ingredients? Need a dairy-free yoghurt alternative, because no matter how many people tell you that “lactose-intolerant people can tolerate yoghurt,” you still can’t tolerate yoghurt made from cow’s milk? This might be your answer.

Today, the Health Renegade/Kevin Gianni posted a simple recipe for homemade yoghurt made from coconut water and flavored with vanilla beans. By “simple” I mean: “few ingredients;” it does take a little bit of effort to come together, though I’m sure that once you got it down it would be less onerous. The recipe comes from his book “Cultured! Make Healthy Fermented Foods at Home.”

One reason I like simple recipes with few ingredients is that they are easier to tolerate for those with food sensitivities who have multiple ingredients to avoid when choosing foods. Simpler recipes have fewer possibilities for provoking inflammatory reactions.

Let me know if you try it by leaving a comment below!

Dairy-free Creamy Sweet Potato Soup Recipe

I had a dozen baked sweet potatoes left over from the Thanksgiving celebration that I turned into a creamy, nutty, dairy-free soup this week.

Africans often prepare sweet potatoes with peanuts or peanut butter and milk, like I did in my African Peanut Butter Chicken recipe in the Glorious One-Pot Meals cookbook, and many readers have told me how much they love the combination, as do I. For this recipe, I decided to go with Sunbutter, a yummy sunflower seed butter product that has replaced peanut butter in our house, and use coconut milk for rich creaminess.

As a twist, I added some Chat Masala spice mix from The Savory Spice Shop. Chat Masala is an interesting spice mix with a taste of the sub-continent. I love it sprinkled on fresh watermelon, too, though my kids are not the fans that I am.

So, here’s my recipe for sweet potato soup with Indian and African influences:

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Creamy Sweet Potato Soup (Dairy-free)

sweet potato soup recipe
Creamy Sweet Potato Soup
  1. 12 baked sweet potatoes, cooled (or baked squash would work well, too)
  2. 1 14 oz. can coconut milk (or any other milk or milk substitute)
  3. 3 tablespoons Sunbutter (or any other nut butter)
  4. 1 14 oz. can chickpeas (garbanzo beans), drained and rinsed (or any other bean)
  5. 2 teaspoons Chat Masala, or to taste
  6. sea salt, to taste
  7. chopped parsley for garnish

Peel the baked sweet potatoes and drop the flesh into a soup pot. Add coconut milk, Sunbutter, and about 5 cups of water. Blend with an immersion blender until smooth and lump-free (add more water if desired to thin the soup). Heat until steaming; season with Chat Masala and salt. Add chickpeas. Serve garnished with parsley.

Gluten-free, Dairy-free, Vegan Cream Pie Recipe

A few years ago, a friend passed along a recipe for a dairy-free cream pie that was so scrumptious that I’ve since taken the concept and adapted it to make other variations. It’s a delicious dessert that will wow a crowd of regular eaters as much as those vegans, gluten-free’rs, and raw foodies at your table. I wish I knew from where it originated, but I’ll just have to settle for telling you that I was not the original creator.

You can make the tart in advance all the way through step 2 and complete step 3 just before serving.

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Banana and Coconut Cashew-Cream Tart

Gluten-free, Dairy-free Vegan Coconut Cream Pie
Gluten-free, Dairy-free, Vegan Coconut Cream Pie

Makes 1 nine-inch tart

For Tart Shell:

  • 1 1/2 cups whole pecans
  • Pinch of coarse sea salt
  • 1 1/2 cups pitted dates
  • 2 teaspoons pure maple syrup

For Filling:

  • 1 cup raw cashews, soaked overnight and thoroughly drained
  • 1/2 cup water
  • 2 tablespoons plus 2 teaspoons pure maple syrup, and more to taste
  • 1 vanilla bean, split and scraped
  • 3/4 cup desiccated coconut
  • 3 or 4 ripe but firm bananas

1. Make tart shell: Coarsely chop pecans and salt in a food processor. Add dates; pulse until thoroughly combined, 15 to 20 seconds. Add syrup; pulse just until combined and mixture sticks together. Press nut mixture firmly and evenly into a 9-inch pie plate, wetting your fingers as needed. Set tart shell aside.

2. Make filling: Grind nuts to a coarse paste in a blender. Add water, syrup, and vanilla scrapings; blend until smooth, about 5 minutes, scraping sides as needed. Mixture should be the consistency of thick pancake batter. Set aside 2 tablespoons coconut; add remainder to blender, and process to combine. Pour into prepared shell, spreading evenly.

3. Thinly slice bananas on the bias; arrange in slightly overlapping rows, beginning at edge of tart. Sprinkle with reserved coconut; serve immediately.

Vegan Potato Soup

We turned a corner into autumn this week with a cold, rainy day that seemed perfect for a creamy, hearty potato soup.

Lower in fat that the typical potato soup because coconut milk is substituted for cream, this recipe could be made more savory by using chicken stock instead of simply water, though it would add sodium and fat to this soup that is delicious as is. I used Let’s Do… Organic! Creamed coconut milk instead of canned because I appreciate the purity of it, and I can hydrate as much or as little at a time as I need.

Leaving the skins on the potatoes ensured this was a whole foods meal, offering more nutrients and more easily digestable than if I had ditched the peel. Blending shreds the peel, too, and the more you blend it, the smaller and less potentially offensive the bits of potato skin will become.

It was a big hit in the family, with a rich, satisfying creaminess, even without milk or butter. And it couldn’t have been easier to make.

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Vegan Potato Soup

  • 8 potatoes, unpeeled, scrubbed, and cut into 1″ slices
  • 1 4 oz can coconut milk (or any other type of non-dairy milk)
  • Sea salt
  • Freshly ground black pepper
  • 1 bunch asparagus, trimmed, cut into 1″ sticks
  • 8-10 button mushrooms, trimmed, sliced thickly
  • 3 Tbsp. chopped parsley
  • 2 chopped scallions

Place potatoes in a stock pot and cover with cold water a few inches above the potatoes. Boil gently until the potatoes are very soft.

Using an immersion blender, or very carefully transferring to a regular blender in batches, blend until the potatoes and skins are completely liquified. Add coconut milk and blend well. Salt and pepper to taste.

Add asparagus and mushrooms and simmer until vegetables are tender. Add water or coconut milk to thin the broth as needed.

Add 2 Tbsp. chopped parsley. Taste and adjust seasonings accordingly. Garnish with rest of parsley and scallions. Serve hot.

Dairy-free, Gluten-free, Egg-free Banana Bread Recipe

My food sensitivity clients often find it challenging to find baked goods that still taste good without using ingredients they need to avoid as we work to eliminate the chronic inflammation in their bodies. That’s why I was so excited to learn about this dairy-free, gluten-free, and egg-free banana bread recipe concocted by Camille Womack, the mother of one of my pediatric clients.

Dairy-free, egg-free, gluten-free banana bread recipe
Dairy-free, egg-free, gluten-free banana bread recipe. Photo by Camille Womack.

Perhaps I am most excited to learn that pureed sweet potato can be used as an egg replacement / egg substitute in baked goods with great success. You may have seen some of my previous searches for egg-free egg substitutes when doing egg-free baking, but sweet potatoes were a new idea for me.

Thanks for sharing your wonderful recipe, Camille!

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Dairy-free, Gluten-free, Egg-free Banana Bread
recipe by Camille Womack

6 really ripe medium/large bananas
2/3 cup melted coconut oil
1/2 cup pureed sweet potato
3 cups oat flour
1/2 cup cane sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon sea salt
A handful of raw sunflower seeds
A handful of chopped pecans
Rolled oats to sprinkle on top

Mash the bananas with a fork and combine with oil and sweet potato. Whisk together dry ingredients. Add dry mix to wet mix in small batches, just barely combining. Stir in nuts. Bake in two loaf pans (greased with coconut oil), with a couple handfuls of rolled oats sprinkled on top, at 350 degrees for 45-50 minutes. Turn it out on a rack to cool.

Camille’s notes for success: In this last batch I made, I forgot to add the sugar, which didn’t affect the taste as much as it did the texture. With the sugar, it’s a bit fluffier, although the bread is still dense as you can tell. The most important thing is that it’s really tasty, and holds itself together well enough to make a sunflower butter sandwich. 🙂 I hope someone else can use it. (Would probably taste even better if you could add vanilla!)