• Maria Fernanda López

Easy Keto Sundae Pies (Dairy Free)


Apparently I'm on a sundae hit, which is something I'm not even mad about, because I also created some sundae popsicles that also turned out amazing! If there's something we all need this summer is some fun, sundaes and easy recipes


This is a great recipe for your summer starter kit since it's super easy and there no baking required. Just perfect for this summer, because I know how hard can be the idea of turning on the oven during this crazy hot season.


The idea of these little pies was also based by the childhood throwback I shared on my Easy Keto Sundae Pops, this is another recipe that I wanted to share with those buster lovers our there, my mom included, that want to have the healthier option.


Better for you Sundae!


We are using super basic ingredients and we are also sticking to less inflammatory ingredients, since most process foods contains loads of sugar, gluten and oils... not to mention the additives. Instead we are sticking to less inflammatory and paleo friendly ingredients.



From my nutritional stand point I think it's easy to eat healthier when you stick to paleo-ish foods. The values of this lifestyle are very easy, stick to foods that our ancestors would eat. Minimally processed, fresh and colorful.


But since we are now in 2020 we have options and paleo options everywhere, just gotta check those ingredients. In this recipe I decided yo use vegan ricotta cheese instead of regular one to make it dairy free as well.


Ricotta cheese VS vegan ricotta cheese



This is up to your body, for real. Some people will tolerate dairy just fine and some other will have digestive issues. I usually use ricotta cheese because my body tolerates it just fine, but I wanted to create a recipe using vegan ricotta cheese to prove that it also serves the same purpose and the taste is very similar. Getting the right kind of cheese.


These Sundaes include:

  • Coconut Flour

  • Beef Gelatin

  • Dairy Free Ricotta Cheese (made from almonds)

  • Granulated Monk Fruit

  • Strawberries

  • Dairy Free Chocolate

  • Peanuts


Is this recipe paleo friendly?


If you want to make this recipe paleo friendly, just switch up those peanuts for walnuts or pecans. Since peanuts are not considered paleo because... they are really legumes. Yep, they grow from plants just as legumes and they are not considered nuts. I agree, they do a lot like peas more than nuts.


Cashews, I'm looking at you too. Some people will consider them to be legumes too. But if you want my opinion as a nutritionist, if foods doesn't harm you then don't avoid them. If you are just fine with legumes just eat them, soaked to get ride off the phytic acid and to help you digest them better.


For this recipe beef gelatin is a key ingredient!


Since we are not baking it beef gelatin will be the substitute for eggs with the purpose of sticking our flour together just as it was baked. Plus it also provides some extra amino acids that promote healthy joints and a strong gut barrier.



This is also a freezer friendly recipes, actually this is a freezer recipe. So make some space for these bad boys! They are also great for meal prep and to have on hand ready to hit the sweet spot.


So enjoy the creaminess of these pies with the incredible and simple toppings. Delight your tastebuds in every bite and enjoy a healthier and better for you sundae! Also, don't forget to share, save, pin or bookmark this recipe for later!


With love,

Maria

Try more recipes here!

- Coconut Almond Coffee Balls

- Creamy Papaya Pies With Sunflower Seed Butter

- Chocolate Cheesecake Brownie Loaf

- Tahini Chocolate Tarts



Keto Sundae Pie

By María Fernanda López

Serves 12

Ingredients

Crust

  • 1 cup of coconut flour

  • 3 tbsp Granulated Monk Fruit (PURELYHL for discount)

  • 3 tbsp of beef gelatin

  • 1/4 tsp of cinnamon

Filling

  • 2 cups (400g) of vegan ricotta cheese

  • 1/4 cup of granulated monk fruit

  • 1/4 cup of water or almond milk

  • 1 tsp of cream of tartar (optional)

Topping

  • 1/2 cup of Chopped Strawberries

  • 1/4 cup (40 grams) of Raw Peanuts

  • 2 (60g) dairy free chocolate bars

Method

  1. Mix the dry ingredients for the crust. Add hot water and mix well.

  2. Divide the mix into twelve silicone muffin cups. Press well.

  3. In a bowl mix with a blender or immersion blender the ingredients for the filling until there are no lumps left.

  4. Pour the mix into the base.

  5. Add the chopped strawberries, chocolate and peanuts.

  6. Freeze overnight or a couple of hours.

  7. ENJOY!

Nutritional Information (per serving 84 kcal)

Fat: 6.3g

Carbs: 4.7g

Fiber: 2.3g

Net carbs: 2.4g

Protein: 3.8g





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