Desserts need not strain your system – in fact they can benefit gut bacteria.
These are some of my three favourite desserts to help your gut. For some people, traditional vanilla custard leaves their tummy tied in knots because of the white sugar and cream. My version supplies the delicious satisfaction custard should provide but without the digestive complaints.
Gelatin included in the custard can greatly improve the integrity of the gut lining and it absorbs water and helps to keep fluid in the digestive tract, which is needed for promoting transportation of waste and healthy bowel movements.
Making the switch to almond milk - in the almond milk jelly cup - is beneficial for people who suffer from digestive issues. Almond milk contains prebiotic properties that could help boost digestive health by increasing the levels of certain beneficial bacteria in the gut. Almond milk is a good source of fibre, an important element for a happy, healthy tummy and handy for weight control.
My decadent, rich, chocolate-filled mousse will give any regular cream-filled variety a run for its money. Cacao is also a highly beneficial and gut-friendly food; studies have shown that gut bacteria transform components of cacao into anti-inflammatory chemicals that benefit your health.
So there you have it ... healthy dessert!
Chocolaty mousse
1 ripe avocado, pitted and peeled
60ml (¼ cup) almond milk
1 tbsp chia seeds
1 tsp alcohol-free vanilla extract
30g (⅓ cup) cacao powder
8 drops liquid stevia
fresh berries, to serve (optional)
Combine all the ingredients except the berries in a blender and blend for 30 seconds, until smooth and creamy. Spoon into bowls and chill slightly before serving topped with fresh berries, if desired.
Serves 2
Vanilla custard
There's nothing more soothing and indulgent than rich, velvety custard, but this one avoids any digestive complaints.
185ml (¾ cup) filtered water
1 tsp powdered gelatin
3 organic eggs
8 drops liquid stevia
125g unsalted organic butter, softened
1½ tsp alcohol-free vanilla extract
Pour the water into a small saucepan and sprinkle the gelatin over the top. Set aside for a minute or until the gelatin softens. Put the saucepan over medium heat and stir constantly with a wooden spoon for two to three minutes or until the gelatin has dissolved.
Pour the gelatin mixture into a blender, then add the eggs, stevia, butter and vanilla. Blend on low speed for two minutes or until pale and thick.
Spoon the custard into an airtight container and chill in the fridge. Stir before using. The custard will keep in the fridge for three days.
Note: To make Chai Custard, add ¼ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg and ⅓ teaspoon ground cardamom.
Makes 375ml (1½ cups)
Almond milk jelly cup
Gelatin is a good source of protein and contains 18 protein-building amino acids. It's a great ingredient to include in your gut-healing arsenal, as it seals the digestive tract to help boost nutrient absorption.
250ml (1 cup) almond milk
2 tsp powdered gelatin
¼ tsp vanilla powder
½ tsp powdered stevia
Put half the almond milk and the gelatin in a small saucepan over low heat. Whisk briskly until the gelatin is dissolved. Remove from the heat and add the remaining almond milk along with the vanilla and stevia, and whisk to combine.
Pour into one or two glasses or jelly moulds and refrigerate until set. The jelly can be stored in an airtight container in the fridge for one to two weeks.
Makes 250ml (1 cup).
Recipes and images from 'Heal Your Gut' by Lee Holmes (Murdoch Books) $29.99 available in all good bookshops and online.
