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www.VITALHealthCommunity.com © 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 1 of 12
VITAL Healing Kitchen
Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora Friendly
Saturday, August 25th, 2012
Dr. Ritamarie Loscalzo
Agenda
Introduction:
The potential problems with sugar, even natural sugar
How to create desserts without all the sugar
Sugar substitutes to avoid
Recipes:
Superfood Brownies
Avocado Coconut Ice Cream
Amaretto Truffles: Low-Glycemic
Carob Mint Candy: Low-Glycemic
Mint Chocolates: Low-Glycemic
Low Glycemic, Lemon or Orange Creamsicle, or Ice Cream
Chia Gel
Irish Moss Gel
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 2 of 12
Superfood Brownies
From Dessert: Making it Rich Without Oil
Ingredients:
2 cups de-stemmed kale, lightly packed
1/8 - 1/4 teaspoon salt
2 cups walnuts, preferably soaked and dehydrated
1 cup pecans, preferably soaked and dehydrated
1 tablespoon ground vanilla beans or vanilla extract
1/2 cup Chia Gel
2/3 cup carob powder
20 drops chocolate stevia
1/4 cup Zero – organic erythritol
Directions:
1. Process the kale and salt in a food processor until chopped.
2. Remove the kale to a bowl and set aside.
3. Process the walnuts, pecans, and vanilla until finely ground, being careful not to
over-process into a nut butter.
4. Add the Chia Gel and kale and process until the mixture begins to stick together.
5. Add the carob powder and process until it is incorporated.
6. If mixture is too gooey, add some shredded coconut to absorb some of the
moisture. If too dry, add extra Chia Gel or water.
7. Press into an 8 X 8 glass pan and chill for at least an hour.
8. Slice and serve.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 3 of 12
Avocado Coconut Ice Cream
Ingredients:
3 large ripe Haas avocados, about 2 pounds, halved, pitted, pulp scooped out
(about 3 cups)
2 tablespoons fresh-squeezed lime juice
2 tablespoons coconut butter
1 1/2 cups water
1 tablespoon sunflower lecithin
1/3 cup Zero or xylitol, and 2 droppers stevia
Directions:
1. Cut the avocados in half, remove the pit, and scoop the pulp out. Cut the pulp into
chunks and place it in the blender or food processor.
2. Add the coconut butter, water, sweetener, lecithin and lime juice, and puree until
smooth.
3. Process the avocado-coconut puree in an ice cream maker, or ice cream ball,
according to the manufacturer’s instructions. Place in the freezer for a couple of
hours for firmer ice cream.
4. If you don't have an ice cream maker, you can serve it as a cold mousse.
Alternatively, you can freeze the mixture and serve it as ice cream, but it will be a
little less fluffy.
Note: Ice cream balls are new to me for making ice cream. They are available at Bed,
Bath and Beyond and sound like so much fun for kids. I made my ice cream in an electric
ice cream maker I bought on Amazon.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 4 of 12
Amaretto Truffles: Low-Glycemic
Inspired by: Chef Karen Osborne
Ingredients:
1/4 cup almond butter
1/2 cup coconut butter
1/4 cup lucuma powder
1/4 cup carob powder
1/8 teaspoon sea salt
2 teaspoons ground vanilla beans
1 tablespoon almond extract
12 drops liquid stevia (chocolate flavor if possible)
1/4 cup almonds, ground to a powder
1/2 cup almonds, ground to a powder; or 1/2 cup finely shredded coconut for
“snowball” truffles (Note: This is used to roll the truffles when formed. You can roll
half in coconut and half in almonds, if you choose)
Directions:
1. Combine all ingredients, except the 1/2 cup ground almonds or coconut.
2. Process in a food processor or stir together until smooth.
3. Form a teaspoon of dough into a ball. If it’s too “gooey”, add a little extra ground
almond to dry it a bit.
4. Continue forming balls until all dough is used.
5. Roll balls in ground almonds and or coconut.
6. Refrigerate for a couple of hours or freeze for at least 1/2 hour.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 5 of 12
Carob Mint Candy: Low-Glycemic
Ingredients:
2 tablespoons almond butter, smooth
2 tablespoons coconut oil, melted
1/32 teaspoon sea salt, (a smidgen)
6 drops Sweet Leaf Whole Leaf Stevia Concentrate
1 tablespoon raw carob powder (roasted would not taste good)
2 drops peppermint essential oil
3 drops orange essential oil
1/4 teaspoon maca powder (optional)
Directions:
1. Whisk or stir all ingredients in a bowl.
2. Spoon into candy molds or onto parchment paper.
3. Freeze for 30 minutes.
4. Enjoy!
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 6 of 12
Mint Chocolates: Low-Glycemic
Ingredients:
1 tablespoon tahini
1 tablespoon coconut butter
1 tablespoon carob powder
1 teaspoon green powder
1 teaspoon protein powder
2 drops peppermint essential oil
6 drops Medicine Flower Chocolate Flavor Extract plus 3 drops stevia OR 3 drops
chocolate stevia (optional)
Directions:
1. Put all ingredients in a bowl and stir until well combined, adding just enough water
to make a smooth paste or blend until smooth.
2. Add stevia if desired for extra sweetness. (I found it to be fine without stevia.)
3. Add a tablespoon of chopped nuts for a crunchy candy (optional).
4. Spoon into candy molds or ice cube trays, or spread into a baking dish lined with
wax paper.
5. Freeze until solid, about half an hour.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 7 of 12
Low Glycemic Lemon or Orange Creamsicle or Ice Cream
Recipe by: Chef Karen Osborne
Ingredients:
1/4 cup water
2 tablespoons lemon juice
3 drops lemon oil or orange oil
1 teaspoon vanilla extract
2 tablespoons Zero
7 drops stevia
1/2 smidgen salt (1/64 teaspoon)
1/2 smidgen turmeric (1/64 teaspoon)
1/2 cup cashews
2 tablespoons Irish moss gel
2 tablespoons coconut butter
Directions:
1. In a high speed blender, combine the first 9 ingredients, and blend until smooth.
2. Add the irish moss gel and coconut butter, and blend until well-incorporated and
smooth.
3. Freeze in silicone candy molds, with or without sticks, or double the recipe and
freeze in an ice cream maker.
4. If using candy molds, pop them out while they are frozen, and either return to
freezer to eat later, or thaw for 4 or 5 minutes before serving.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 8 of 12
Chia Gel
Ingredients:
1/2 cup chia seed
2 1/2 cups water
Directions:
1. Put chia and water into a quart sized Mason jar or a glass bowl that can be
covered.
2. Shake or mix well.
3. Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours
in the refrigerator. Store in the refrigerator up to a week.
Irish Moss Gel
Ingredients:
1/2 cup Irish moss
4 cups water to cover the Irish moss while soaking
1/2 cup filtered water
Directions:
1. Rinse the dry Irish moss. Cover it with about 4 cups water in a bowl and soak it for
3 to 8 hours. It will expand to about one cup of Irish moss.
2. Rinse it again, making sure to rinse away all of the sand and salt.
3. Put the Irish moss in a high speed blender with 1/2 cup of water and blend until it is
smooth.
4. Refrigerate the paste for 2 hours to let it set.
5. This will last in the refrigerator for 10 days in a glass jar with an air tight lid.
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 9 of 12
Resources:
Zero
http://www.drritamarie.com/go/WSZero
Sweet Leaf stevia
http://www.drritamarie.com/go/NNSteviaGL
http://www.drritamarie.com/go/SLStevLiqConWL
http://www.drritamarie.com/go/SLChocStevia
Flavor extracts
http://www.drritamarie.com/go/MedicineFlower
http://www.drritamarie.com/go/Frontier
http://www.drritamarie.com/go/MountainRose
Essential oils
http://www.drritamarie.com/go/MountainRose
http://www.drritamarie.com/go/doTERRA
http://www.drritamarie.com/go/LivingLibations
http://www.drritamarie.com/go/YoungLiving
Maca
http://www.drritamarie.com/go/HealthForce
Lucuma (available at Raw Food World)
http://www.drritamarie.com/go/RawFoodWorldStore
Irish Moss (available at Raw Food World)
http://www.drritamarie.com/go/RawFoodWorldStore
Silicon trays from Amazon
http://www.drritamarie.com/go/FWSiliconeMolds
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 10 of 12
About Your Instructor
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Dr. Ritamarie has been sharing her passion for raw
and living foods for more than 25 years, lovingly catalyzing others to create joy, success, and abundance in their lives. As a Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine and HeartMath®, she’s also a certified living foods chef, instructor and coach, and has trained and certified hundreds of others in the art of living foods.
As a licensed health care provider, Dr. Ritamarie has seen the magical transformations that occur when her patients and students apply the ancient healing wisdom of whole fresh foods and supportive lifestyle practices with a touch of modern scientific research. She offers online courses, long distance coaching and counseling, as well as in-person classes and hands-on healing methodology. www.drritamarie.com
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 11 of 12
Other Health and Nutrition Books and Programs
Dessert: Making It Rich Without Oil: The only dessert book comprised of 100% gluten-
free, dairy-free, sugar-free, soy-free, and oil-free whole raw ingredients. Each recipe
includes a mouth-watering, full-sized photograph. The recipes are easy to make, fun to
eat, and will make the transition to a healthier diet a very pleasant experience.
http://www.DrRitamarie.com/makeitrich
Dried and Gone to Heaven e-book: This is the only book of its kind. It contains the
most complete and up to date information about how to use your food dehydrator to
create mouth-watering comfort foods - without health-compromising ingredients like
gluten, dairy, sugar, and processed or heated oils. All recipes are 100% plant based and
all ingredients are uncooked.
http://www.DehydratedFoodDVD.com
Dried and Gone to Heaven DVD Home Study Kit: This kit includes full instruction on the
care and use of your dehydrator, health gems, and complete recipe demonstrations. Now
you can make all your favorite comfort foods in ways that support your health, rather than
drain it. Complete with DVDs, recipe guide and instruction manual, laminated reference
cards, and a whole new perspective on life.
http://www.DriedAndGoneToHeaven.com
Power Breakfasts Ideas: Quick, healthy, and energizing recipes and tips for starting
your morning with recipes that give you plenty of energy to fuel you throughout the day!
http://RawPowerBreakfast.com
Quick Healthy Meals on the Run: Lunch and Dinner Ideas: A valuable resource of
more than just recipes! A complete guide to creating quick and delicious meals from
ingredients you have on hand.
http://drritamarie.com/classes/lunchdinner.htm
Quick and Easy Hearty Soups: Warm, nourishing, and deeply satisfying recipes for
soups brimming with living food goodness.
http://drritamarie.com/classes/soup.htm
Seasonal Specials: Halloween, Thanksgiving, Christmas and Hanukah recipe books and
videos.
http://www.drritamarie.com/shop/seasonal
VITAL Healing Kitchen: Low-Glycemic Desserts that Keep Your Blood Sugar Steady and Your Gut Flora
Friendly
www.VITALHealthCommunity.com
© 2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Page 12 of 12
A Sampling of Other Online Video Classes
www.RawFoodUniversity.com
These include access to a private web page, a PDF format recipe e-book with photos of
each recipe, and a separate video for each recipe.
Amazing Gluten Free Bread - The Ultimate Comfort Food Turned Health Food
Online Video: There’s no need to feel deprived. With a little creativity and advance
planning, you can enjoy mouth-watering sandwiches, bread, and pizza - all brimming with
nutritious goodness.
http://www.drritamarie.com/videoclasses/breadmaking2010-08
Thai Food Goes Raw Online Video: Gluten-free, dairy-free and brimming with exotic
spices, these recipes are easy to make and will delight any palate.
http://www.drritamarie.com/videoclasses/thaigoesraw
Gluten Free Pizza and Pasta Online Video: Experience the traditional tastes of Italy
with a gluten-free and dairy-free twist as we prepare pizza (crust, sauce and cheese);
Living Lasagna, Rawvioli, Manicotti, Spaghetti and other pasta dishes; "Parmesan
Cheese", and more.
http://drritamarie.com/videoclasses/pizza2010-10
Healthy Holiday Feasts Online Video: It’s easy to prepare a delicious, nutritious, gluten-
free, dairy-free holiday meal that everyone can enjoy!
http://drritamarie.com/videoclasses/holidayfeasts2010-11
Sweets for the Holidays Online Video: Create amazing gluten-free, dairy-free, raw
vegan versions of traditional holiday treats such as gingerbread men, cookies in festive
seasonal shapes, candy, turtle brownies, and more.
http://drritamarie.com/videoclasses/holidaysweets2010-12
Cheese: No Dairy, No Guilt Online Video: Learn to make delicious, nutritious raw
cheeses that satisfy your cravings and nourish your body.
http://drritamarie.com/videoclasses/cheesenodairy2011-01
Private Health Consultations, Kitchen Set-up, Shopping Assistance:
http://www.drritamarie.com/shop/coaching-programs http://www.karenorawchef.com