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Passion Fruit Yogurt Parfaits with Cassava Crumble (AIP, low FODMAP, Paleo, Vegan)

For the past month or so, I’ve been making at least one batch of AIP two-ingredinet Instant Pot coconut yogurt a week, as I developed & finessed the recipe. I’ve used the yogurt in several applications, but this parfait might be one of my favorite sweet servings. I love using just a hint of maple & letting the sweet/tart flavor of the yogurt + fruit shine through. And let’s not forget about the crunch of the toasted cassava crumble, which makes a great stand-in for granola.

I’m not really sure if this passion fruit coconut yogurt parfait should be classified as a treat or as a breakfast food. For the sake of AIP nutrient density guidelines, it should probably be a treat, but I must admit, I have eaten one or two for breakfast, alongside a serving of protein and vegetables.  

Passion fruit isn’t always easy to find, but often Asian grocery stores will carry it. Back in August, I was thrilled to find actual passion fruits on sale at Whole Foods. I really, really love the tart, flower-y flavor of passion fruit--it’s almost like sour candy for adults. We even had passion fruit curd filing on one of our wedding cakes. And passion fruit is low FODMAP too! Yay! Just don’t eat more than 5 at one time….   

When ripe, the fruit should be dark purple on the exterior & wrinkly. Cut the ripe fruit in half & use a spoon to scoop out the pulp & seeds--both are edible. I personally like the crunch of the seeds, but you could go through the laborious task of straining out the seeds, if desired. 

This parfait could be made with other fruit too, if passion fruit can’t be found or aren’t to your liking. I’ve also tried mixed berries (blueberries/strawberries/raspberries are all low FODMAP), as well as a rhubarb compote similar to this one (substituting maple for the honey to keep it low FODMAP). 

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Passion Fruit Yogurt Parfaits with Cassava Crumble (AIP, low FODMAP, Paleo, Vegan) 

Crumble

5 Tbl Cassava Flour

1/8 tsp Sea Salt

1/4 tsp Vanilla Bean Powder

1 1/2 tsp Grade B Maple Syrup

28 g / 2 Tbl Coconut Oil

1. Preheat oven to 350 F. Line a baking sheet with parchment paper. 
2. Mix all the ingredients with a fork in a small bowl until the ingredients are crumbly. 
3. Spread in an even layer (clumps are ok) on the prepared baking sheet. 
4. Bake for 10 minutes, rotate the pan, and bake an additional 5 to 10 minutes, or until golden. Set aside to cool

Vanilla Maple Coconut Milk Yogurt

yields enough for 3 parfaits 

1 c Two Ingredient Instant Pot Coconut Yogurt (or other AIP-compliant coconut yogurt) 

1 Tbl Grade B Maple Syrup

1/4 tsp Vanilla Bean Powder

1. Add all the ingredients to a mixing bowl. Stir to combine. Reserve in the refrigerator until ready to assemble parfaits & serve. 

Assembly--per parfait 

**assemble right before serving**

1/3 c Vanilla Maple Coconut Milk Yogurt 

seeds from 1 Ripe Passion fruit

1 Tbl Crumble 

1. Portion the yogurt into a small bowl or other small vessel. 
2. Top the yogurt with half of the passion fruit pulp/seed. 
3. Sprinkle the crumble over the top. Add the remaining passion fruit. 
4. Serve immediately. 

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Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP)

Ah, the amazing Instant Pot  When my slow-cooker/crockpot broke, I switched to “Team Instant Pot" & have not looked back or second guessed my decision. Instead, I’ve wondered how I have survived so long on AIP without this indispensable appliance!

My latest obsession is Instant Pot oconut milk yogurt. My next two posts will utilize coconut yogurt in both a savory & sweet applications, so it only made sense to give coconut milk yogurt it’s own post :)

Homemade coconut milk yogurt is completely different than any other yogurt I’ve ever tasted. I use to occasionally splurge on commercially made coconut milk yogurt, but most brands have some not-so-great additives, and I didn’t really love the flavor or texture. My homemade version has just enough tang without being exceptionally sour & a slight coconut-y essence without being super sweet coconut. The yogurt separates very easily, making it is very easy just scoop off the thickened top portion, almost like sour cream. Or for more of a yogurt “sauce” consistency, vigorously shaking the jar works well.

I did not realize how much I was missing cultured dairy products, like sour cream, creme fraiche, and yogurt, until I began making this completely AIP coconut milk yogurt. I can see a whole world of applications, from sweet uses, to savory uses, to dressings & sauces and so much more!  The possibilities are endless.  

PS, if anyone else is looking for great Instant Pot recipes, check out this round up from Phoenix Helix.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP) 

Inspired by Flame to Fork and Foods for Long Life 

2 caps Xymogen Probiomax DF Probiotic (or other comparable multi-strain probiotic; this one has 100 billion CFUs)

1 33.8 fl oz carton AROY-D Coconut Cream

2 sterile quart-sized mason jars + sterile lids

1.  Empty one probiotic cap into each jar. Divide the AROY-D Coconut Cream evenly between the two quart-sized mason jars  Cap the jar with a sterile lids & shake well to combine. 
2. Place both jars into the stainless steel insert of an Instant Pot 7-in-1 Pressure Cooker. Seal the top. Set the vent to “sealing” 
3. Press the “yogurt” button & set the time to 12 hours. 
4. After 12 hours, remove the jars from the Instant Pot  Refrigerate, uncovered for at least 12 additional hours before consuming. Top with a lids & continue storing in the refrigerator. 

Notes: 

• The yogurt may separate unto more solid yogurt at the top & what looks like water at the bottom. I mix the two together, producing a more liquid-y yogurt. If you prefer, just take the top layer for a thicker product. 
• I have not tried this yogurt with any other brand of probiotics, but I believe other mulit strain protiotics should work. 
• I do not recommend using a soil-based probiotic like Prescript-Assist for this application. 
• I have not tried any other brand of coconut cream other than AROY-D Coconut Cream  nor have I substituted coconut milk instead of cream.  

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Arnold Palmer Gummies (AIP, Low FODMAP, Paleo)

This weekend--Labor Day weekend in the US--might signal the unofficial end of summer, but the flavors of summer can continue year round with these Arnold Palmer-inspired gummies. 

While lemonade & sweet tea can be consumed any time of the year, I find myself indulging in them more in the summer time than in the winter. Of course my methods for making said lemonade & tea have changed pretty drastically since I went AIP/Paleo--I’ve taught myself to drink “lemonade” with just filtered water + a generous splash of lemon juice, no sweetener, including the “allowed” ones like maple syrup and honey (high FODMAP alert). But when it comes to gummies, a little bit of sweetness is necessary to counteract the slight gelatin flavor. 

I’ve been very intentional in my gelatin & collagen consumption since going low FODMAP in July to combat my stubborn case of SIBO. Collagen goes in my tea every morning. There’s almost always a batch of gelatin-rich gummies in the refrigerator, like my various test batches of this Arnold Palmer-inspired recipe. Barely sweetened panna cotta with low FODMAP berries (strawberries, raspberries, blueberries) is a regular occurrence.

 While it is sort of difficult to report on how the gelatin/collagen is improving my digestive system & helping to heal my gut, I can most definitely notice an improvement in my skin, hair, & nails. Plus, a couple weeks ago, my new holistic dentist’s ultrasound scan of my jaw revealed some pretty extreme jaw cavitations (i.e. holes in my jaw) leftover from when I had my wisdom teeth extracted over a decade ago (I’ve posted more about this over on Instagram). I’m hoping that the gelatin/collagen will also aid in my (and my dentist’s) goals of stimulating my body to re-grow that bone & heal itself. When healing tastes as great as these gummies, I’ll totally take it ;)

Arnold Palmer Gummies

For the Tea...

1 large sachet of Rishi Tea Summer Lemon blend (each bag weighs around 8 g)

16 fl oz / 2 c Filtered Water

1. Bring the water to a boil over high heat. Place the tea sachet into a large liquid measuring cup. 
2. Pour the boiling water over the tea sachet & allow to steep for 8 hours, first by cooling to room temperature & then placing the measuring cup in to the refrigerator. 

Note: if you can’t find Rishi Lemon Ice Tea blend, peel a couple thin strips of peel only (no white pith) from a washed lemon & steep it with a couple black tea sachets & the hot water. 

For the gummies 

1 3/4 c Steeped Tea (see above) 

1/4 c Lemon Juice

39 g / 2 Tbl Grade B Maple Syrup

28 g / 4 Tbl Pasture-Raised Gelatin (NOT collagen--collagen will not gel!) 

a few drops of organic lemon essential oil, optional, or a couple strips of lemon peel (no pith) 

1. Mix the tea & lemon juice in a medium sauce pan. Whisk in the maple syrup. Sprinkle the gelatin over the liquid & allow to bloom for 5 minutes.
2. Heat the pan over medium heat, whisking gently, until the gelatin completely melts. 
3. Remove from the heat & add the optional lemon oil, if desired. 
4. Pour the liquid into silicone molds (I used this silicone mold or into a large baking dish. (I usually transfer the mixture to a liquid measuring cup for ease of pouring). 
5. Refrigerate the molds for 2 hours, or until set. Gently pop the gummies out of the mold or cut them into squares.
6. Store the gummies in the refrigerator. 

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Refrigerator Pickles (AIP, Low FODMAP, Paleo, Whole 30)

Dill pickles have been one of my favorite foods since I was a small child. Finding commercially made pickles that fit within AIP guidelines (i.e no nightshades, or sugar/corn syrup, or questionable vinegars etc.) was a challenge; however, finding low FODMAP pickles in a store is pretty much impossible. 

As I navigate this unique health journey, I continually come back to the quote “Necessity is the mother of invention.” Thankfully, pre-low FODMAP, I had found a recipe from Charlotte, a fellow AIP blogger over at “It’s me, Charlotte,” for refrigerator pickles that were totally AIP & super easy to make.

I have made Charlotte’s original recipe a number of times, however her pickles do rely on delicious, delicious garlic cloves to flavor the brine/pickles. Once I went low FODMAP back in July, I knew I wanted to continue making pickles, but doing so would require a garlic clove substitution. Enter one of my current favorite pantry ingredients: garlic-infused olive oil. FODMAPs are NOT oil soluble, meaning that a garlic infused oil will not contain any FODMAPs, but will have some of that garlic flavor that I’ve been unable to replicate with any other ingredient.

As with many AIP / Low FODMAP recipes, I didn’t know how my substitutions would work until I tried it.... Mixing garlic oil & vinegar is a bit like making salad dressing, but it actually works in this situation! I still prefer Charlotte’s original recipe, but this low FODMAP version allows me to continue eating a variation on one of my favorite foods. That, most definitely, is a win in my opinion.

Low FODMAP refrigerator pickles
yield’s 1 Half Pint Canning Jar | Inspired by “It’s Me, Charlotte”

1/2 tsp + 1/4 tsp Sea Salt (I use Real Salt Kosher Salt)
3 generous sprigs Fresh Dill
1 Kirby Cucumber, if possible, otherwise english/persian cucumber can work too
1 1/2 tsp Garlic-infused Olive Oil (Trader Joe's Garlic Flavored Olive Oil is my preference), divided into 1/2 tsp amounts
White Wine Vinegar
Filtered Water

1. Wash & very thinly slice the cucumber. I prefer to carefully use my small mandolin (similar to this one  set to the middle thickness, but you can also use a knife. The thinner the slices are, the better the brine can flavor the cucumber. Discard the ends of the cucumbers, as they can disrupt the pickling process. 
2. Add 1/2 tsp salt to the bottom of half pint canning jar . Top with a sprig of dill. 
3. Fill the jar approximately 1/3 of the way with cucumber slices. Drizzle over 1/2 tsp garlic oil. Add more dill. Repeat the process twice more until the jar is full of cucumber slices--there should be three cucumber layers at that point. 
4. Top off the cucumber slices with 1/4 tsp sea salt, fresh dill & the remaining 1/2 tsp of garlic oil.
5. Fill the jar 2/3 to 3/4 full of white wine vinegar, depending on how sour you prefer your pickles. Fill the remainder of the jar with filtered water.
6. Screw on the lid (I prefer the plastic storage caps for vinegar-y things like pickles, salad dressings & bbq sauces) & give it a couple gentle shakes. Let rest in the refrigerator over night before tasting. 
7. Jar will keep in the refrigerator for several weeks. Note that the garlic oil does solidify a bit in the refrigerator, which is completely normal. 

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