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AIP Friendly Delicious Vanilla Pudding

AIP Friendly Delicious Vanilla Pudding

Who doesn’t love vanilla pudding?

This vanilla pudding is auto-immune paleo friendly – no dairy, no refined sugars, no eggs – so it’s a good helper for anyone with Top 8 food allergies, FPIES, or eating carefully due to IBS/IBD. And though it technically contains a nut in the coconut ingredient, I’ve found in my pediatric nutrition practice that coconut is often tolerable for kids who are allergic to other nuts.

So simple, just six ingredients, and simple to make. It has more of a custard feel and is sure to please. Enjoy this warm with a softer texture from the stove (perfect for older infants and young toddlers), or chill for an hour or two for classic firm pudding texture and a cooling treat. It’s also a serious calorie boost at about 360 calories per serving – a plus for picky eaters or kids with weak appetites who need a shortcut to daily intake goals for growth and gain.

Be sure to stick with the recipe and use coconut cream, not canned coconut milk, “light” coconut milk, or coconut milk from a carton. Only the coconut cream lends the thick texture that makes the pudding work. Option to dabble the top with favorite fruit pieces, organic roasted flax meal (this brand is my favorite, found some at Costco), or crushed nuts if safe for your child. If you haven’t used arrowroot starch before as a thickener, this brand has worked well for me and is in many supermarkets, but there are also organic options available. To keep it strictly casein and dairy free, and for optimum texture and taste, use ghee instead of butter. Lastly if you are avoiding Top 8 allergens be sure your vanilla flavoring is gluten free.

AIP Friendly Delicious Vanilla Pudding
Print Recipe
Ultimate delicious vanilla pudding. Or is it custard? Coconut cream is key here, for good thick consistency
Servings Prep Time
6 servings 20 min
Cook Time
10 min
Servings Prep Time
6 servings 20 min
Cook Time
10 min
AIP Friendly Delicious Vanilla Pudding
Print Recipe
Ultimate delicious vanilla pudding. Or is it custard? Coconut cream is key here, for good thick consistency
Servings Prep Time
6 servings 20 min
Cook Time
10 min
Servings Prep Time
6 servings 20 min
Cook Time
10 min
Ingredients
Servings: servings
Instructions
  1. Open 2 cans of room temperature coconut cream (not coconut milk) and empty them into a blender. Blend on high until evenly homogenized and the solid pieces are equally blended through to a thick cream consistency. Measure off 20 ounces (2 and 1/2 cups) and set aside.
  2. In a sauce pan over low-medium heat, combine the honey, arrowroot starch and salt. Stir continuously to combine evenly, about 3 minutes.
  3. Add measured coconut milk and turn up to medium high heat. Stir continuously until thick, 5-8 minutes. Do not boil, and don't let the bottom burn.
  4. Once thickened, remove from heat or reduce to very low heat. Continue stirring while adding the vanilla and the ghee. Mix these evenly throughout.
  5. Pour into individual serving cups. Add any desired toppings, cover with plastic wrap and store in fridge til firm. Option to enjoy the pudding warm from stove and less firm, if desired.
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Holiday Snickerdoodles – Grain Free, Egg Free, Dairy Free

Holiday Snickerdoodles – Grain Free, Egg Free, Dairy Free

Cookies like Ginger Snaps or Snickerdoodles are a holiday tradition! This version lets anyone enjoy and participate with replacements for gluten, dairy products, and processed sugar. Choose soft and chewy with a shorter bake time, or make these more like a crisp ginger snap with a longer bake time.

I chose a flour blend in this case for a young client who was moving out of a food sensitivity for almond. We were slowly reintroducing almond sources while restoring gut biome and health. The blend of grain free flours with some almond flour helped make it a success, and the texture was perfect! You can also make this recipe using only almond flour for the full amount as shown here, if you want strict SCD, GAPS or Paleo compliance. And if almond butter doesn’t work, try sunflower butter or any other safe nut or seed butter. Sunflower butter is quite bitter when unsweetened, so consider adding a dash of stevia (either in glycerite drops or powder) if you would like to improve the flavor without affecting texture.

Holiday Snickerdoodles - Grain Free, Egg Free, Dairy Free
Print Recipe
A perfectly spiced holiday cookie that works for most any elimination diet or food sensitivity. For SCD, GAPS or Paleo compliance, use only almond flour for the full 1 and 1/4 cups. Option to add colorful sprinkles to cookies just prior to bake, or stir in chocolate chips or chopped nuts too!
Servings Prep Time
20 cookies 15 minutes
Passive Time
8-12 minutes
Servings Prep Time
20 cookies 15 minutes
Passive Time
8-12 minutes
Holiday Snickerdoodles - Grain Free, Egg Free, Dairy Free
Print Recipe
A perfectly spiced holiday cookie that works for most any elimination diet or food sensitivity. For SCD, GAPS or Paleo compliance, use only almond flour for the full 1 and 1/4 cups. Option to add colorful sprinkles to cookies just prior to bake, or stir in chocolate chips or chopped nuts too!
Servings Prep Time
20 cookies 15 minutes
Passive Time
8-12 minutes
Servings Prep Time
20 cookies 15 minutes
Passive Time
8-12 minutes
Ingredients
Servings: cookies
Instructions
  1. Preheat oven to 350. Lightly grease two medium or one large baking sheets, line with parchment paper, and set aside.
  2. Combine flours, baking soda, cinnamon and salt in a medium sized mixing bowl.
  3. In a smaller bowl, use a sturdy wooden spoon to stir almond butter, honey, and vanilla extract. It will be stiff. Add almond milk as needed to make this whip smoothly into an even, thick liquid texture.
  4. Mix wet ingredients into the dry and stir thoroughly to evenly combine. The dough will be very sticky.
  5. Grease your palms with a small amount of coconut oil. Scoop spoonfuls of batter into your palms to make ~1" size balls. Place these about 2" apart on the cookie sheet. The coconut oil on your palms makes this task go more smoothly and gives the cookies a nice texture, add more to your palms as needed.
  6. Bake time varies. For a soft chewy cookie, try an 8-10 minute bake time. For a crisp snap cookie, bake 12-15 minutes. Either way, bake until cookies begin to firm up on the outside.
  7. Allow to cool for a few minutes on baking sheet before moving to a wire rack or serving plate. Enjoy!
Recipe Notes

For SCD, GAPS or Paleo compliance, use only almond flour for the full 1 and 1/4 cups. Option to add colorful sprinkles to cookies just prior to bake, or stir in chocolate chips or chopped nuts too!

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Paleo Chocolate Chia Pudding

Paleo Chocolate Chia Pudding

Chocolate? What’s not to love? This Chocolate Chia Pudding is so easy and so good. Unsweetened plain cocoa powder is one of my favorite foods to recommend for kids. Here’s why you should let your kids enjoy it:

  • It has a good mineral profile, providing zinc, manganese, magnesium, phosphorus, iron, and copper.
  • It is rich in polyphenols, which lend antioxidant power.
  • It might even help you boost good cholesterol – that is, the high density lipoprotein (HDL) that helps cholesterol work healthfully in the body.
  • It has an array of all macronutrients too, including protein, carbs, fiber, and fats.
  • Plain cocoa powder is unsweetened and has no cane sugar – which means you can get its health benefits when you use it in all sorts of recipes.

This Chocolate Chia Pudding recipe brings together a bunch of all-good ingredients, giving you a fast easy option to store bought sugary pudding cups. Besides cocoa powder, the recipe’s chia brings the pudding texture to life while delivering its own complement of minerals (potassium, calcium,  phosphorus), omega 3 fats, protein, and fiber. Full fat canned coconut milk – another go to in many of my nutrition care plans – gives high calorie, easy to digest fats that work well for a fast-access energy boost, without sugar. These fats, called medium chain triglycerides (MCTs), have an array of health benefits for heart health, weight loss, and even immune support. And good local organic honey – raw if your children are over a year old – will give antioxidants, more traces of minerals, and all the sweet you need.

For Paleo Chocolate Chia Pudding, just blend ingredients and chill – it will set in 1-3 hours. I’ve had some batches set quickly, while others take longer – in that case, I’ll add an extra spoonful of chia and give it another hour or more to set.

 

Paleo Chocolate Chia Pudding
Print Recipe
Rich and creamy, deep cocoa flavor, with soft texture of gelled chia seed. Enjoy!
Servings Prep Time
6 servings 10 minutes
Servings Prep Time
6 servings 10 minutes
Paleo Chocolate Chia Pudding
Print Recipe
Rich and creamy, deep cocoa flavor, with soft texture of gelled chia seed. Enjoy!
Servings Prep Time
6 servings 10 minutes
Servings Prep Time
6 servings 10 minutes
Ingredients
Servings: servings
Instructions
  1. In a blender, food processor, or with hand mixer, combine all ingredients but the chia seeds. Process until texture is smooth and all ingredients are evenly blended.
  2. Fold in chia seeds, so that they are evenly distributed throughout the pudding mixture. Cover and place in refrigerator until firm.
  3. If pudding hasn't set after two hours, stir in 1 more tablespoon chia seeds and allow another hour for it to set.
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Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal, tigernut flour, and chia are great foods for getting different types of fiber into our diets. Fiber is what helps build diversity in our gut microbiomes – and there is growing evidence that this is pivotal for preventing food allergy. It’s possible that microbiome therapies may help correct and treat food allergy too, along with many other conditions. But how do you get picky eaters to go there?

Cookies! Here’s an easy recipe to use all three of those foods in one. Tigernut flour is easy to work with and gives baked goods a warm earthy flavor and texture. Combined with oats ground in to flour, it makes an easy texture for a nice twist on the usual oatmeal cookie that anyone can enjoy. Even kids with conditions like Crohn’s disease, food allergy, celiac, or other inflammatory bowel conditions where sweets, eggs, dairy or gluten can wreak havoc will enjoy these cookies.

Everyone needs a cookie now and then! Pack these in your kids’ lunches or enjoy as snacks. No cane sugar, no eggs, lots of fiber and minerals. If your gang can roll with (GF CF no sugar) chocolate chips, chopped nuts, or raisins, add those too. Option to leave oats whole for coarse texture, or grind oats into a fine flour in a food processor for easier digestion in tender or toddler tummies. I have a mini-size food processor in my kitchen to make this task simple and fast. Lastly, see below for why stevia is included – here’s the one I recommend. It is pure organic plant extract, no fillers, in glycerite (not alcohol).

Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Ingredients
Servings: cookies
Instructions
  1. Preheat oven to 350 and grease a baking sheet with coconut oil. Lay a piece of baking parchment on top. Set aside to soak for at least five minutes, or til other ingredients are ready.
  2. Place the chia seeds in a cup or small bowl. Add the water, so that chia seeds are covered. Press any that stick to sides of cup or bowl down into the water with a spoon or spatula, so they can soak. Set aside.
  3. Measure 1/4 gluten free oats and place in a food processor. Process into a fine flour. Use this in your dry ingredient mixture. Make sure it measures 1/4 cup when ground.
  4. In a medium size bowl, mix together dry ingredients: Tigernut flour, oat flour, cinnamon, nutmeg, baking powder, and salt. Blend til evenly combined.
  5. In another bowl, combine wet ingredients: Melted coconut oil, vanilla, honey, and stevia drops (why stevia? See note below!). Mix with electric mixer or whisk with a fork or whisk until these are evenly blended. Then add the soaked chia seeds. Stir until all are evenly blended.
  6. Stir wet ingredients into dry, and combine all till evenly mixed. If you are adding chocolate chips, nuts, or raisins, stir these in now.
  7. Place on baking sheet, bake x 15-20 minutes, til slightly browned on bottoms and tops. Enjoy!
Recipe Notes

White chia seeds have a higher amount of omega-3 fatty acids than black chia seeds - which have more protein than the white ones. The omega-3 fatty acids can have a bitter taste, hence the extra help from stevia in this recipe. If you want to go for the slightly bigger protein boost, use black chia seeds instead - they will look like poppy seeds in your final product, which some picky eaters may object to ("what are THOSE? I don't like 'bits'"). They white ones will disappear!

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Cool Vanilla Weight Gain Pudding – Paleo and SCD

Cool Vanilla Weight Gain Pudding – Paleo and SCD

Weight gain is something many kids I meet need to work on. But so often, strategies include allergens or other problematic foods that they can’t have: Milk protein (casein), eggs, ice cream, full fat yogurt, cream, Pediasure (that’s milk protein), cane sugar…. What to do?

Shakes, puddings and liquid boost drinks are a great way to do it. Use this hypoallergenic short cut pudding that is full of protein, healthy fats, and some SCD legal carbs and proteins too. Don’t skip the crushed ice in the bottom of your mixing container, it gives a refreshing coolness to the whole recipe!

Cool Vanilla Weight Gain Pudding - Paleo and SCD
Print Recipe
Cool and soothing, not to mention a big hit of easy to digest calories that help rather than hurt healthy gut bacteria. This will yield as much as 500 calories per serving (recipe makes two generous servings) depending on the size of avocado you are using.
Servings Prep Time
2 ~5-6 oz servings 8 minutes
Servings Prep Time
2 ~5-6 oz servings 8 minutes
Cool Vanilla Weight Gain Pudding - Paleo and SCD
Print Recipe
Cool and soothing, not to mention a big hit of easy to digest calories that help rather than hurt healthy gut bacteria. This will yield as much as 500 calories per serving (recipe makes two generous servings) depending on the size of avocado you are using.
Servings Prep Time
2 ~5-6 oz servings 8 minutes
Servings Prep Time
2 ~5-6 oz servings 8 minutes
Ingredients
Servings: ~5-6 oz servings
Instructions
  1. Place crushed ice in the bottom of blender or tall quart mixing jar or container (in which case you'll need an immersion blender). Add remaining ingredients on top. Blend all together until smooth and evenly blended into pudding texture.
  2. Spoon into single serving Pyrex cups or bowls. Sprinkle nutmeg on top for garnish and flavor.
  3. If a drinkable version is ideal, add water until thinned to desired degree. This will reduce calories per serving.
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