four ingredient, luteal phase supportive, no added sugar chocolate fudge ice cream
I had entirely other plans for the recipe. I was going to make you guys a brownie ice cream, but it turns out, not a single shop where we are now located in Albania, sells dark chocolate or black beans. I couldn’t find anything over 60%. I know, how am I ever going to survive?!
However, sometimes my best recipes come from getting creative and I really didn’t want to finish out the summer season (we’re at the beach and it’s still above 30°C here, so it’s summer for me!) without giving you all a good chocolate ice cream recipe - because no matter the weather, when you’re deep luteal phase, chocolate ice cream always hits the spot.
So, I pulled something together with what I had and it turned out to be the fudgiest, most indulgent chocolate ice cream, and has now taken the top spot for Chris’s favourite ice cream.
The even better news? It’s high protein, and is full of ingredients to reduce PMS and inflammation around menstruation. It’s also blood sugar balancing, is made with whole food ingredients and contains no added sugar whatsoever. To top it off? It can help us fight endo belly.
This Chocolate Fudge Ice Cream is…
High protein to help stabilise blood sugar and satisfy luteal cravings.
You might find yourself experiencing more cravings in your luteal phase, especially for high carb or sugary foods.
This is because progesterone can increase hunger and oestrogen, which is lower in the luteal phase, improves insulin sensitivity, therefore in the follicular phase when oestrogen reigns supreme, our blood sugar is more stable and we are less prone to cravings.
As oestrogen declines in the luteal phase, we can become more vulnerable to blood sugar fluctuations, especially if our blood sugar is already not very well balanced (and we know that people with endometriosis may be prone to blood sugar instability). Add to the progesterones tendency to increase hunger, and we have a recipe for cravings - especially if we’re also experiencing PMS, PMDD or nutrient deficiencies (all of which can intensify cravings).
Now, satisfying these cravings is not a bad thing - but how we satisfy them can influence our hormones and our periods for better or for worse.
High sugar foods and processed foods can potentially contribute to more PMS, menstrual pain and endo pain, but battling off those sweet and carby cravings is not often realistic (or needed!), so I always endeavour to create better-for-you versions of those sugar fix treats we tend to reach for.
This ice cream does just that with its high protein content. A serving (which is half the recipe) provides a whopping 20g to 30g protein, depending on how rich in protein your Greek yoghurt is (if you opt for a dairy free or vegan version, it may be lower, but I’ve given you some options in the notes on how to push protein up). When it comes to luteal phase cravings, protein is your bestie because it improves satiety more than carbohydrates or fats, which means it keeps you fuller for longer.
Blood sugar balancing to keep inflammation, pain and PMS at bay.
As we just covered, high sugar foods and processed foods can potentially contribute to more PMS, menstrual pain and endo pain, so to make this recipe more blood sugar friendly, I have focused on the presence of healthy fats, fibre and protein, which have all been shown to help stabilise blood sugar levels and slow down the uptake of glucose from our food (the only source of sugar in this recipe is dates, unless you decide to add dark chocolate) to our blood stream, preventing blood sugar spikes. The fibre comes from the dates, almond butter, cacao powder and cacao nibs if using; the protein from the yoghurt and the almond butter, and surprisingly, even the cacao powder; and the fat comes from the yoghurt, almond butter and cacao nibs mainly (though there is some fat in the cacao powder).
Nuts have also been shown to have a positive effect on blood sugar, showing improvement in blood sugar responses when paired with high glycemic/high sugar foods. Almonds have been shown in the research to be one of the most beneficial nuts. One study showed that almonds significantly reduced the increase in glucose levels following a high glycemic food like white bread (high glycemic means this food tends to spike blood sugar levels, learn more here). Another study found that 28g almonds (which is about a serving of almonds/handful) reduced the blood sugar spike in healthy individuals from a high glycemic meal of a bagel, juice and butter.
I’ve also included yoghurt, not just for it’s creamy and probiotic benefits, but the additional fat and protein can help to make this recipe both blood sugar stabilising and satisfying, curbing those luteal phase cravings. Additionally, fermented dairy, like yoghurt, has been associated with lower rates of type 2 diabetes and insulin levels, as well as lower glucose and insulin levels.
Finally, in stark contrast to most ice creams, this recipe is sweetened only with dates, and uses a cacao nibs as chocolate chips (optional), to keep the overall sugar content low and to avoid any added sugar entirely.
Dates have a low to moderate glycemic index, so they shouldn’t cause a dramatic or quick rise in blood sugar.
However, research has shown that individual blood sugar responses vary from person to person, and if you eat a lot of even a low glycemic index food, it may have a greater impact on your blood sugar levels because you’re eating more in one sitting.
Therefore, I’ve only used four dates in this recipe, as I found that it’s enough to give enough sweetness (if you’re new to lowering your sugar intake, it may take you some time to adjust your taste buds).
Keeping blood sugar levels stable helps to prevent oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms. In fact, oxidative stress is higher in people with endo, and it’s a key driver of endo growth.
To add to that, constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely.
Additionally, this ice cream can help us out with luteal phase cravings. As we discussed above, when we’re in our luteal phase, we often experience more blood sugar swings because oestrogen, which dominates in our follicular phase, helps us to regulate our blood sugar response, but is lower in the luteal phase. As a result, we tend to get cravings for sweet foods or foods high in starch. The problem is, these foods keep us on a blood sugar rollercoaster, and raise inflammation levels, resulting in more of those inflammatory symptoms and pain that we’re trying to avoid. This ice cream, being low in sugar and rich in fibre, can help us get our fix without the pain triggering spikes.
Finally, blood sugar swings are linked heavily with mood disorders such as depression and anxiety, so if you struggle with low moods in your luteal phase, supporting blood sugar can actually support your mental health!
Rich in prebiotics, probiotics and polyphenols to help improve the gut microbiome and fight ends belly.
Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also an absolute favourite food for our gut microbiome (these types of foods are called prebiotics), which means that can support our good gut bugs to thrive.
Polyphenols can be found in various plant foods, and are in high amounts in cacao, dates and almonds (especially the skin, so don’t go for blanched almond butter). In fact, cacao is amongst the top 100 highest polyphenol containing foods.
Research is finding a strong correlation between microbiome disturbances and endometriosis development, such as reduced levels and variety of good gut bugs and higher levels of pathogenic (bad, infectious), opportunistic (in high numbers, can cause problems like inflammation) gut bugs, as well as gut bugs linked to elevated oestrogen levels. These microbiome differences have also been associated with higher IL-8 levels, a type of inflammatory cytokine shown to be involved in the development of endometriosis.
Polyphenols are like gut bug boosters - the more we provide to our good gut bugs, the more they grow and outnumber the bad guys. This helps to bring the gut back into harmony, which can improve gut symptoms and intestinal inflammation and whilst we need to do more research, could even help us fight endo.
The yoghurt in this recipe (providing you buy one with live cultures) offers probiotic benefits, even when frozen. Probiotic foods provide us with more beneficial bacteria, to help top up and diversify our own. Given the strong connection between endo and the microbiome, it’s important for us to introduce new and varied bacteria through various probiotic sources, so that we can build up our healthier bacteria, but also outcompete the pathogenic and opportunistic bacteria (such as e.coli and klebsiella).
Rich in hormone and endometriosis supportive vitamins and minerals.
Amongst several other micronutrients, this ice cream is high in vitamin E, calcium, B12, iron, zinc and magnesium to name a few of the major players. So, let’s look at their benefits for hormones and endometriosis/period pain…
A recent meta-analysis of over 589 participants, concluded that vit E supplementation can reduce period pain, pain with sex, daily pelvic pain and even improve quality of life with endometriosis patients. And a systematic review and meta-analysis of eight studies and over 1000 people concluded that vitamin E significantly reduced period pain and could be used as a treatment for dysmennorhea. But it’s not just supplements that help - food helps too! One study found people with endo had a 40% reduced intake of vitamin E, but levels increased after following a high antioxidant diet, and oxidation levels reduced by 20%! Almonds are an incredibly rich source of vitamin E.
Low levels of calcium have been repeatedly associated with increased PMS symptoms and research has shown that treatment with calcium supplements can reduce the syndrome and even period pain because low levels of calcium can cause more contractions. Calcium may also be a supportive option for PMDD. If you’re swapping out dairy here for a dairy free alternative, don’t worry, you’ll still benefit from all the other incredible nutrients.
Research on the use of B12 for pain suggests that B12 can reduce chronic pain (and menstrual pain) through various methods. Firstly, B12 can inhibit the production of the inflammatory prostaglandins which are responsible for pain and inflammation, and are found to be especially high in people with endometriosis and dysmenorrhea (which is the medical term for period pain). Additionally, B12 plays a role in supporting nerve health and pain signally pathways, which can influence pain perception. If nerves or pain signalling pathways are comprised, this could increase pain levels.
The B12 mainly comes from the dairy in this recipe, but again, just like calcium, you’ll still reap the benefits of all the other nutrients, like vitamin E and magnesium.
Iron deficiency is extremely common in general, but even more so in people with heavy menstrual bleeding. Iron plays a major role in preventing fatigue, and yet many of the clients who I work with, come to me with significantly low levels due to having SIBO, avoiding red meat, heavy periods or other reasons. Supporting healthy iron absorption and intake is a key part of beating endo fatigue and recovering from heavy blood loss and low levels can cause brain fog, extreme tiredness, heart palpitations, dizziness, muscle weakness and depression to name a few.
Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.
Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half! In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.
Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)
Want this sweeter?
If you want to make this recipe a little sweeter, you can swap the cacao nibs for dark chocolate, finely chopped. Stick to 85% or higher to keep the overall sugar levels low.
If it’s the ice cream itself you want to sweeten up, try one or two more medjool dates, but remember, the more sugar we add (even natural) the higher the chance of that it may rise blood sugar levels. Now, of course, this ice cream is designed to be high protein, high fibre and high fat to avoid blood sugar spikes, but we’re all individual, so I wanted to just make you aware, in case.
Making this dairy free
Research shows that about half of people with endo may experience improvements in pain and symptoms with the removal of dairy.
If this is you, look for a good quality Greek yoghurt alternative that has live cultures in it and minimal ingredients, as many dairy free alternatives are ultra processed or do not have beneficial bacteria in them, which doesn’t benefit gut health!
Good brands in the UK are Nush (Nush do a high protein version) and Coyo, you could also look for lactose free options, which may be better tolerated.
Keep in mind if you opt for a coconut based, the protein levels will be lower. Additionally, the nut based yoghurts may be higher in FODMAPS (see above for considerations).
Finally, you may find that you do better on A2 (sheep, goat, buffalo) sources of dairy over A1 (cow), which you can learn about here. If that’s the case, try sheep or goat yoghurt for this recipe, these are normally lower in fat, so it may not be as thick/creamy, but almond butter should make up for that.
Want to make this low FODMAP?
Almond butter is only low FODMAP at 20g servings, so you’ll need to reduce the total amount you add to 80g rather than 100g, and have 1/4 serving rather than 1/2 of the recipe.
Cacao powder is low FODMAP at 8g, so add 32g instead of 40g cacao powder, and again, have a 1/4 of the recipe instead of 1/2.
One medjool date is low FODMAP, so again, 1/4 of this recipe is going to be better tolerated than 1/2.
The yoghurt is tricky. Lactose is high FODMAP, so as a result, Greek yoghurt is only low FODMAP at serves of 23g. You may do better with lactose free yogurt (170g is low FODMAP). coconut yoghurt (149g) or even coconut milk (full fat, from the can), which is low FODMAP at 60g per serve, though you won’t of course get the probiotic or protein benefits. Nut yoghurts tend to be harder to estimate, so depending on the one you choose, try to do some research and also, just test your tolerance to it.
Further resources
If you’re struggling with your endo nutrition or gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar.
To understand more about the low FODMAP diet, start here.
chocolate fudge ice cream
Ingredients:
300g full fat Greek yoghurt (or tolerated alternative, see above)
100g pure almond butter
40g cacao powder
4 medjool dates
Optional: 10g cacao nibs
serves: 2
prep time: 10 minutes
chill time: 1 hour to overnight
Mix in time: 5 mins
Method:
Remove the stone from the dates and soften in hot water for 10 minutes.
In a food processor or blender, blend the yoghurt, cacao powder, dates and almond butter until smooth. If you don’t have a very powerful machine, there may be some small flecks of dates left remaining, don’t worry - once it’s all combined, you won’t notice!
If you have an ice cream machine, pour the mix into your ice cream machine and follow the instructions. If you don’t have an ice cream machine, pour the mix into ice cube moulds (you’ll need at least two trays) and freeze for at least five hours or overnight. You can use the ice cream once it’s solid, but still leaves a finger print when pressed.
Whilst the ice cream is churning or once it’s frozen, weigh out your cacao nibs.
If using a machine, add the cacao nibs according to the instructions (some machines tell you to add in the last 5 minutes, others recommend adding once the ice cream is ready).
If using ice cubes, remove from the freezer and allow to soften for at least 10 minutes if set overnight, if you’ve only frozen for five hours or so, you may be able to blend immediately. Pop the cubes into a food processor (or blender) and pulse until the mix turns to crumbs ‘crumbs’ and start blending until creamy. This can take some time, but if they really don’t seem to be breaking down, leave to soften for another 5-10 minutes and/or break down into smaller chunks with a spoon/fork/knife. You can add a dash of milk (whatever type you tolerate, but avoid oat as it can spike blood sugar) to help get the ice cream moving.
When creamy, stir through the cacao nibs.
Either serve as is (it’ll be like a soft serve), but if you want a firmer ice cream, spoon into a container and cover well, freeze for 30 minutes.