This new mama stuff is no joke! I hope to be back in the swing of cooking up new recipes soon. In the meantime, I received a note from my friend Leanne at Healthful Pursuit asking if she could guest post a recipe and talk about her new Done with Dairy Toolkit, a free resource for those trying to give up dairy. This offer couldn’t have come at a better time – thanks, Leanne! Even though I do eat dairy, I try to keep it in moderation and make sure I eat a variety of nutrients from other sources too. This dairy-free lemon cream parfait with blood orange sauce is made with a secret ingredient that is probably very good for new mama’s too because it’s high in fiber. I’ll be giving it a whirl soon!
Hi Guys! I’m stoked to be stopping by today and sharing a brand new recipe with you… but before we get to the parfait action; let’s chat about dairy, shall we?
About 10 years ago, I suffered for major digestive problems, sinus infections and issues with my complexion. No matter what ointment, antibiotic or prescription I filled, the issues just stuck around. It was so frustrating. Then, my Mom discovered that she was allergic to dairy so started filling the fridge with rice milks, cheeses and ice creams (there was a limited supply of dairy-free goods back in those days). Within weeks of our family making the dairy-free switch with her, I started feeling better. No cramps, no upsets, my skin was clearing up, I could breathe out of my nostrils… it was a magical thing.
I haven’t had dairy since.
Magic aside, cutting the dairy out of your life; and out of your favorite recipes, can be a challenge. All of your favorite puddings, icings, cakes and savory dishes have to be reworked to make way for dairy-free alternatives and sometimes the alternatives suck.
Ya, I said it.
There are loads of recipes out there for dairy-free creams, milks and sauces… but if you have multiple allergies like nuts, soy or gluten, the choices become quite limited.
After a decade of being dairy-free and learning what it takes to thrive on the diet, while also being allergic to a host of other foods, I created the Done with Dairy Toolkit – a (free) guide to living dairy-free with loads of dairy-free recipes and health tips from yours truly.
One of my favorite tips from the guide is replacing the cream and starch of your favorite pudding recipe with cooked navy beans. Yes, beans! And; just because I know you’re finding it hard to believe that this would actually taste good, I made a beautiful recipe for you to prove it.
Let’s dig in, shall we?
Blood Orange and Dairy-free Cream Parfaits
Yield: 2 servings
A dairy-free, low-fat dessert made with a fruit-sweetened blood orange sauce, layered with a dairy-free lemon cream.
Blood Orange Sauce
160 grams of peeled blood oranges (2 medium)
50 grams chopped apple, skin removed (1/2 medium)
2 tablespoons fresh lemon juice
2 cinnamon sticks
3 whole cloves
Zest from ½ lemon
Zest from ½ blood orange
Dairy-free Lemon Cream
¾ cup cooked white “navy” beans (1/4 cup dry)
2 tablespoons fresh lemon juice
1 tablespoon honey
1-3 teaspoons non-dairy milk – I used unsweetened almond milk
1 teaspoon melted coconut oil
1 teaspoon pure vanilla extract
1 teaspoon apple cider vinegar
Zest from ½ lemon
2 small pieces of fresh mint, optional
Completely remove the rind from the blood oranges with a sharp knife. As the picture above displays, you’ll be left with a skinless orange. Then, break into it’s natural segments and remove the flesh from the skin. Once you’ve removed the flesh from the skin, place in a small saucepan and continue with remaining segments. Once complete, add remaining sauce ingredients to the saucepan and bring to a simmer on medium-low heat. Cook uncovered for 8-10 minutes, stirring frequently, until apple pieces are soft.
Remove from heat, mash with a fork or potato masher, remove cinnamon sticks and cloves and set aside to cool completely.
Meanwhile, add dairy-free lemon cream ingredients to the bowl of your food processor or blender. Begin with 1 teaspoon of dairy-free milk. Blend until smooth. If the cream needs a bit of thinning out, add extra milk. The amount if milk needed will vary depending on the type of beans used – home cooked, or canned. Even canned varieties differ in consistency so it’s better to start off with 1 teaspoon and work your way up. For my homemade batch of cooked beans, I used 3 teaspoons of non-dairy milk.
Once the sauce is cooled, grab two small cups; I used a tea light candle holder for one of my parfaits, and add a layer of cream to the bottom of the cup. Follow with the sauce, then top it off with cream. Smooth out the layers as you go.
Serve immediately, topping it off with a sprig of mint, or allow to chill for a couple of hours before serving.
• Feel free to use 160 grams of any fruit of your choice. Regular oranges, extra apples, or berries work nicely.
• Navy beans are recommended because they’re very silky in texture.
• Honey can be replaced with whatever liquid or granulated sugar you have on hand.
• Coconut oil can be replaced with the same amount of grape seed oil, almond oil or macadamia nut oil. It helps the cream maintain its richness.
Leanne Vogel, Healthful Pursuit
I hope you like these parfaits as much as we do. They’re quite the treat!
Author bio: Leanne Vogel is a holistic nutritionist on a pursuit of self-discovery through allergen-free recipes, travel, yoga and inward reflection. During her trip to India last year, Leanne was inspired to cut the extra baggage out of her life, embrace her true self and begin to live authentically. After returning home, she quit her highly successful corporate job and moved across the country, all in pursuit of the life she’d always dreamed of. You can find Leanne living out her healthy journey as she documents her latest kitchen adventures on her blog, www.healthfulpursuit.com.
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