Chocolate (Avocado, Sweet Potato, or banana) Pudding or frosting

Photo credit: Jennifer Brand

If you don't tell them it's avocado (banana or sweet potato), they won't know... I frost cakes with this too!

Avocado is a superfood, loaded with healthy fats (omega 3s), and fiber. Avocados are a great source of vitamins C, E, K, and vitamins B2, B3, B5, B6, and folate. They also contain important minerals like magnesium, and potassium, and they provide lutein, and beta-carotene, important antioxidant nutrients.

If you can’t use avocado, try this with sweet potato! Sweet potatoes are a complex carbohydrate, and a good source of prebiotic fiber (to feed those good gut bugs). They are rich in vitamins A (in the form of beta carotene, which your body converts to vitamin A) , C, B3, B5 and B6, potassium, copper, and manganese.

The flavonoids in cacao make it a superfood. Organic cacao contains a variety of unique phytonutrients (plant-based goodness), including high amounts of sulfur, magnesium and phenylethylamine. In fact, it's said that if you crave chocolate, you may have a magnesium deficiency. 

*Note: Children under age 2 shouldn’t consume chocolate because it contains caffeine and added sugar, which aren’t recommended for little ones.

Ingredients:

• 1 ripe avocado, 1 baked sweet potato, 1 banana

• 1/8-1/4 cup milk of choice (more, or less depending on how creamy you want it)

• Cacao powder

• Honey or maple syrup

Instructions:

• Put all in a food processor or a blender, add cacao and sweetener to taste (you’ll likely need less sweetener if using banana or sweet potato)

Enjoy!

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.

5 Ingredient Macaroons

Simple, fast, delicious

“Baking doesn’t have to be complicated.”

-Jennifer, Clinical Nutritionist

Coconut meat is nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6, and minerals like iron, selenium, sodium, calcium, magnesium and phosphorous. 

Coconut is a rich source of medium chain fatty acids. These fats are broken down faster than long chain fatty acids, they don't contribute to high cholesterol, and may even raise levels of good cholesterol in your body. Because of the way they are metabolized, they become more easily available for your body to use as energy compared to some other fats like long chain fatty acids.

Long chain fatty acids play a role in the development of insulin resistance increasing your risk for diabetes, and they promote fat accumulation. Medium chain fatty acids on the other hand may be associated with increased oxidative metabolism, reduced fat accumulation, and may have a beneficial impact on insulin signaling in the body.

Ingredients:

• 2 cups unsweetened shredded coconut

• 1/4 cup honey or maple syrup (or to your taste)

• 1/2 tsp vanilla

• 5 egg whites

• Chocolate chips

Instructions:

1. Mix all ingredients together in a bowl 

2. Place tablespoon sized 'dough' on a parchment lined cookie sheet

3. Bake at 350 degrees for 25 minutes

4. Let cool and serve

Makes about 1 dozen macaroons

Enjoy!

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.

Banana Ice Cream

Who doesn't love ice cream?

In addition to lactose intolerance, and dairy allergy or sensitivity, studies have shown that dairy can cause inflammation in the digestive tract, and inflammation in the digestive tract can lead to leaky gut. 

Leaky gut (increased gut permeability) can lead to a wide range of symptoms and health problems including skin rashes and skin rash flares, food allergies and food sensitivities, and clearly, gut symptoms.

To avoid the potential pitfalls of consuming dairy, a non dairy 'ice cream' may be the answer to your "I wish I could eat ice cream but can't because it upsets my stomach (and everything else)" prayers. For you, there's 'ice cream' the JCB Nutrition way!

• In a food processor, you can use any combination of these items or similar items

  • Frozen banana

  • Blueberries, other berries (not frozen if using frozen banana)

  • Almond or coconut milk (go lightly because too much liquid will make your 'ice cream' too watery)

  • Chocolate chips (dark chocolate or bitter sweet)

  • Nuts, seeds, nut/seed butters

  • Honey or maple syrup to taste (go lightly on added sugar)

  • Avocado and/or coconut oil

  • Coconut flakes

  • Other healthy treats

• Process until blended, transfer into a bowl (garnish if desired) and enjoy!

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.