Avocado, lime, and coconut cream make up this sugar free, gluten free, and dairy free treat!
This key lime parfait is absolutely delicious, satiating, sugar free, gluten free,* and dairy free** — I know, that’s a whole lot of “free” so you may wonder, what is actually in it? Well, I will get to that in just a minute but first I wanted to tell you a bit about how this recipe came to be.
Lately I have been doing a lot of research on how sugar effects the body, particularly the skin. Not surprising the results are bad, very bad. When sugars enter the blood stream they attach to proteins in a process known as glycation and form Advanced Glycation End products (AGEs); rigid, weak, and malformed protein fibers.
Skin proteins that are most susceptible to glycation are: collagen (structural protein in connective tissue) and elastin (flexible protein in connective tissue)–not good news when we want supple, elastic, toned skin. Glycation naturally occurs in the body, but the process is accelerated by a number of external factors. . . high sugar diets being one of them. Sustained high blood sugar not only creates damage to connective tissue but also creates chronic inflammation, which is the source of many health problems contributing to skin conditions like acne, rosacea, psoriasis and eczema.
That is a long way to tell you that I am in the process of ditching the sugar and experimenting with some new recipes; ones that use no refined sugar, absolutely no artificial sugars (I always stay far away) and very little alternative sweeteners (like rice syrup, maple syrup, and coconut sugar). I am trying to recalibrate my body so that I no longer crave sugar and I can diminish my desire for sweet flavours in general. (Note: this recipe is very minimally sweetened, so adjust it to your taste).
Makes a fantastic satisfying breakfast, or refreshing summer treat!
Key Lime (Avocado) Parfait
Step 1: Coconut almond crumble
- 1/2 c. large flake oats (* make sure to use gluten free oats if you have gluten sensitivities)
- 1/4 c. sliced almonds
- 1/4 c. unsweetened shredded coconut
- 1/8 c. coconut flour (not necessary, but I like the added coconut flavour)
- 1Tbs virgin coconut oil
- 1/2 Tbs rice syrup (or sweetener of choice)
- pinch of sea salt
Preheat oven to 350 C, in a bowl mix all ingredients together, spread on a cookie sheet and bake for 5-8 min, or until toasted. Set aside. (Note: you can always double the recipe and have extra on hand for breakfast throughout the week).
Step 2: Key Lime Avocado filling
- 1 large ripe avocado
- juice of two key limes
- lime zest
- 1 Tbs virgin cocount oil
- 1/2 Tbs rice syrup (or sweetener of choice)
Add all ingredients in a food processor, or hand blender, and blend until smooth. Set aside.
Step 3: Coconut Cream
(Note: I am all about making things easy and so I provide you with three options for this part)
- Either use 1 c. of organic whole fat greek yogurt (**if you have no issues with dairy) + 1tsp of vanilla extract and 1/2Tbs of sweetners (like rice syrup or maple syrup)
- or use 1 c. plain coconut yogurt
- or use 1 can of full fat coconut milk (no guar gum added) + 1tsp vanilla extract and 1/2 Tbs sweetener (for full instractions on how to get delicious whipped coconut cream check out Oh She Glows for step by step instruction.
Step 4: Assembly
Now all you have to do is scoop each topping into a mason jar or bowl and layer as you like! Makes enough for 2- 100g mason jars.
Ditch the sugar, your skin (and rest of your body) will thank you!
Oceans & Potions 